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by Iain
Sun Nov 01, 2009 12:04 am
Forum: Free Spirits forum
Topic: CTC for October
Replies: 313
Views: 9296

Re: CTC for October

Is Louise renwick entered as a man? If not, then I think we should have had an extra boat floated.

- Iain
by Iain
Sat Oct 31, 2009 10:53 pm
Forum: Training and Racing
Topic: Full Marathon training
Replies: 339
Views: 17585

Re: Full Marathon training

Kirby, hope it goes well. I think that Pete's advice to start at a pace that you are sure you can maintain is very sensible. It takes a few tries to remember you can go faster when it is hurting and the confidence a few successful neg. split sessions will help immensely.

- Iain
by Iain
Fri Oct 30, 2009 10:36 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458519

Re: The Pete Plan

Wow William, that was quite a finish. Averaging 35SPM on the 2k at the end of the waterfall is mind blowing!

- Iain
by Iain
Fri Oct 30, 2009 10:16 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

Laurence, I guess the billing was right, you not only beat 8k you smashed it. =D> ^O^ =D> Colin fantastic row, grat strength to get the pce back down after the relatively early blip. Looking at those splits makes me wince in sympathy, does this mean that this is how you are going to pace all your lo...
by Iain
Thu Oct 29, 2009 5:56 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376449

Re: what training have free spirits been doing today?

a long stop for pins and needles I do sometimes get pins & needles and more often numbness on longer rows, but have never stopped for it yet. Was this a comfort issue or is there a reason why continuing on is not advisable? Mine is ischaemic or neuropraxic in origin, due to compression of the s...
by Iain
Thu Oct 29, 2009 3:53 pm
Forum: Free Spirits forum
Topic: Starting again..again!
Replies: 9
Views: 448

Re: Starting again..again!

Den great to see you back, but really sorry for the reason. Running is tough on the body. I never became any good as I have very weak ankles (both broken and allowed to recover unsupervised), so running on fields has been out for my whole adult life and even kerbs and potholes on roads are risky. I ...
by Iain
Thu Oct 29, 2009 1:44 pm
Forum: Free Spirits forum
Topic: Skeleton Crew
Replies: 38
Views: 3614

Re: Skeleton Crew

Way to go Cliff, in with a FM! Trains willing, I am going to try and break 100k (not really doing this to gain a march on Lee on the metreboard...much).

- Iain
by Iain
Thu Oct 29, 2009 1:31 pm
Forum: Training and Racing
Topic: Full Marathon training
Replies: 339
Views: 17585

Re: Full Marathon training

Nearly back on the 110k plan see: http://www.concept2.co.uk/forum/blog.php?u=8148&b=67956. Happy to have (nearly) completed one of the faster sessions and fully recovered from recent rows.

- Iain
by Iain
Thu Oct 29, 2009 11:42 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376449

Re: what training have free spirits been doing today?

jbh wrote:a long stop for pins and needles
I do sometimes get pins & needles and more often numbness on longer rows, but have never stopped for it yet. Was this a comfort issue or is there a reason why continuing on is not advisable?

- Iain
by Iain
Wed Oct 28, 2009 9:15 pm
Forum: The web site
Topic: Knowing what is happening to PMs
Replies: 2
Views: 1911

Re: Knowing what is happening to PMs

Many thanks

- Iain
by Iain
Wed Oct 28, 2009 6:24 pm
Forum: The web site
Topic: Knowing what is happening to PMs
Replies: 2
Views: 1911

Knowing what is happening to PMs

Please would someone tell me what the difference is between a PM in "outbox" and "sent".

Thanks

- Iain
by Iain
Wed Oct 28, 2009 6:02 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376449

Re: what training have free spirits been doing today?

Ergo Sum wrote:Iain I am going to PM you on this.
After the problem with the previous reply, please let me know if you haven't received my PM.

Regards

- Iain
by Iain
Wed Oct 28, 2009 11:51 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145223

Re: L4s, etc...the Wolverine(sque) Plan

[quote="nomugie"]I will advocate the WP. Unlike the PP, it has "recovery" work built in. I found the PP to be a little too tiring for me. Lots of steady state stuff, but not enough lower intensity work for me. Interesting perspective. The SS rows have no pace attached, intended t...
by Iain
Tue Oct 27, 2009 4:10 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

Well done Andy, another PB of mine surpassed :cry: . My 10k will have to wait until next year and probably getting RowPro hooked up. I have much softer targets (6k especially) and am currently focussing on distance, so may have a shot at 3hrs first.

- Iain
by Iain
Tue Oct 27, 2009 3:15 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

Apologies for the repeated off topic posts. But addressing Christine's other point re Jeans, Pete once said that "No true rower can wear 501s". Our thighs are just too big relative to waist.

- Iain
by Iain
Tue Oct 27, 2009 3:11 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

Iain, Since I decided to join Emily and company at the B's....I really need a training plan. The question is which one? Thoughts anyone? What are the differences between the PP/WP? My ulimate goal really is not about being faster (althought I do like posting on the PB board!). It is more along the ...
by Iain
Tue Oct 27, 2009 2:51 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9224
Views: 376449

Re: what training have free spirits been doing today?

Late last night after a 2 K warm up I did 8x500m 1'rest First 1:56.6/31 PB That is a truly vicious session you chose. 8x500r2' and 6x500r1' are bost believed to be around 2k pace, you did this harder session 0.6S faster on average, no wonder you were struggling! And that after a PB on the first int...
by Iain
Tue Oct 27, 2009 1:24 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

...late last night I finally got on the erg without a plan (Iain I know you can't even imagine this!). Ended up doing 8x500m intervals... Christine, it is true that I always have a plan, but the reality is that I often modify it. The reason for the Plan is so that you include sessions like the one ...
by Iain
Tue Oct 27, 2009 10:52 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

Great row Iain, made even more impressive by beating your free rate PB with a restricted rate row. =D> =D> =D> Many thanks Plummy, Emily and William. I wish that I could pretend it was a restricted rate row. That was as high as it was going to get as HR started lurching up when I tried increasing t...
by Iain
Mon Oct 26, 2009 10:43 pm
Forum: Training and Racing
Topic: Full Marathon training
Replies: 339
Views: 17585

Re: Full Marathon training

I see that you've sneaked passed me in my absence :wink: I don't know for how long, I imagine you will get ahead before my next mad row. I was assuming that we would both catch one or more of the rowers above us. Alan seems to have taken up the challenge, but we are closing on others :evil: . - Iain
by Iain
Mon Oct 26, 2009 10:32 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Re: Anyone had any PBs recently?

...just a little more pain earlier on and that sub 40 is there for the taking most impressed with the 22 rating when I did my very similar 10k last W/E I rated 27 till the last 1000m... Thanks everyone, I had resigned myself to a modest 10k and now feel great. I had decided to rate 23-28, but it ju...
by Iain
Mon Oct 26, 2009 7:34 pm
Forum: Training and Racing
Topic: Full Marathon training
Replies: 339
Views: 17585

Re: Full Marathon training

Thanks William. Today 10k PB :fsbgrin: (on that thread). 4k w/up first, after 30' neg split from 2:12 to 2:07 (2:09.5 avg.) then 6k @ 2:17, with w/d 29k for the session.

- Iain
by Iain
Mon Oct 26, 2009 7:14 pm
Forum: Free Spirits forum
Topic: Nonathlon 2010
Replies: 465
Views: 15156

Re: Nonathlon 2010

1 Gremlin 8508 M 74 2 strider77 8410 M 57 3 billwright 8390 M 62 4 jbh 8295 M 46 5 trishwright 8249 F 54 6 tyelander 8203 M 49 7 Doc RowSlo 8194 M 44 8 SimonJ 8054 M 40 9 David Plumb 8022 M 45 10 fkoene 7966 M 48 11 Big Chris 7963 M 46 12 Daffy 7959 F 44 13 jolo 7911 M 42 14 Ergonaut 7894 M 72 15 st...
by Iain
Mon Oct 26, 2009 7:07 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474678

Unexpected 10k improvement

Did my long delayed 10k today. Started month believing I might go sub-40, after some miserable failures and assuming the 50k would still be in my legs, today's plan was 2ks in 2:04, 2:03, 2:02, 2:01 & whatever was left, assuming beat targets, was hoping for 40:30 for my second best 10k time. 08:...
by Iain
Mon Oct 26, 2009 10:12 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458519

Re: The Pete Plan

Alan / Spidermac, Pete suggests backing off 1S/week of no training, so very good performances there.

- Iain