^O^ =D> ^O^ Wow. Must be gutted to fall seconds short of your PB. Insane ratings and bursts (presumably the "hills"). Huge improvement in a year. I am contemplating an ultra of some sort in a year's time, nice to see what is possible although I have far more room for improvement as current...

^O^ =D> ^O^ Wow. Must be gutted to fall seconds short of your PB. Insane ratings and bursts (presumably the "hills"). Huge improvement in a year. I am contemplating an ultra of some sort in a year's time, nice to see what is possible although I have far more room for improvement as current...

Great training again Ian, similar HR at faster pace for the 4' and managed to beat all distances bar matching the last on the 2' (which looks a horrible session!). Just an LSD for me. Tim Distnc Rate Split MaxHR % MinHR % 15:00 3,031 15 02:28.5 157 85.3% 098 53.3% 15:00 3,033 16 02:28.4 162 88.0% 15...

Well done all and thanks for the support Plummy & Rob. Well today no Doms, so maybe should have gone harder yesterday. Celebrated with a slower row, but definitely grey so allowed myself a modest faster section towards the end. Details on the "What Training" thread. Rob, interesting ap...

Third time lucky today after 2nd failure on Monday 288m into the 1500. Didn't feel quite right this morning, 30S "bursts" at 2:04 felt hard, didn't bode well, but last chance! HR much lower than first attempt even when quicker. Quite nauseous several times despite not really pushing at any...

Well done Jon, I will not be a lightweight when I have my final attempt tomorrow and with 2 failures need to grow a pair when the going gets tough! It would be nice if a few more ladies could also have a go despite our less than appealing comments. That said at least it isn't a 2k oh wait, that is w...

Failed on a CTC attempt this morning. Really not sure what to pace the 200s at! Tim Distnc Rate Split MaxHR % MinHR % 6:31.8 1500 24 02:10.6 178 96.7% 118 64.1% - Felt fine, holding back for most at R23, surprised HR so high. 00:48.7 200 30 02:01.8 177 96.2% 151 82.1% - Weak start, clearly 1500 has ...

Ian, I would chalk it up as one given flat HR after the first 20 min. some take 75% as the cut off anyway. I love the way that you categorise a week of HMs as simply "cardio week", for most of us it would be an endurance challenge!

Felton, nice to see the plan in use. Hope to return early next month to join you! Looks like good conservative pacing. Neg splitting the pyramid is a great achievement and looks like you had fun at the end.

Thanks Ian, will show my C/D stats in case you or anyone else is interested. Nice HM, don't think I have ever managed to see such a steady HR on any of mine. Even your sawtooth showed HR staying in Zone 4 =D> . Some time before I try one! Frans, I was in a similar place performance wise 5 months ago...

I've been trying to make my spider diagram look about the same as last season's -- it looks like I'm going to fall short, but hopefully have a good basis for a push next season. I suppose (sadly) that my age is enough that there is a natural decline to overcome every year. :( That's the whole point...

Carole, only just found out as I was using my very minor issues as excuse to ignore rowing and reading forum would have made me face up to the pathetic nature of my excuses!

Shocked, but glad the worst is over and best wishes with the cardio appointment and onwards to a full recovery.

Thanks everyone. I have tended to do my cool downs the other way to Spider starting at a pace that keeps me working but at slower than a sustainable aerobic pace so that my blood flow remains high to flush out the metabolic products from the rest of the session, then I slow the pace in stages to end...

I did have plans, but my break has made it unlikely that I will get close to these. I would like to set a quicker HM, but just taking my pace to the necessary for 10 min in a supposed 40' "LSD" row took my HR to 95% maximum, so may not be in the shape to achieve this pre-year end, braking ...

Thanks Ian, and what pace was the majority of the cool down?

THanks for the responses, My HR usually drops quite rapidly (although with 1 min rest on short intervals I have started at 80% plus and finished on occasions while H/D frequently when starting below 120! No, I was meaning when rowing on after the main piece following an "easier" session, I...

Great to see the training above, impressed that Ian has kept such a constant training load up and embarrassed at my long break. Struggling after my break, so despite 2 days off decided on 10 min r 0 LSD. Despite elevated HR, my ego would not accept >2:30 splits, so result: Time Distance Rate Split M...

I'm really bummed, I did the CM Feb 14 challenge, but didn't realize I didn't have until the end of the day to post it. I was trying to finish all the challenges this year, and it's super disheartening to fail on challenge #2. Dougie [Citroen on C2 Forum] might be persuaded to enter this for you Ro...

Thanks all and particularly to Plummy for putting my minor aches and pains into perspective. Great to see you more than doubling your best distance since your issues. Wish I had had your example before my minor injury gave me the excuse not to restart after my man-flu recovered, it would have saved ...

Only second row back after 3 months of illness and injury. Glad its the taking part that counts. Thought that 2:10 pace would be no issue and then speed up as no idea what my pace currently is. Well quickly hit 95% Max heart rate and struggled to hang on. My feeble attempt at a "sprint" ga...

Nice session Spider. Struggling to get enthusiasm, will need to pull out a CTC soon :? , but only LSDs for too long. HR all over the place. Yesterday was only a bit warmer and more humid, but was more rested and not feeling the effects of beer and curry, but today HR looked better (Ok went quicker i...

After a weekend's walking, eating and drinking, settled in for an abbreviated LSD so went a bit quicker for 45 min, kept rating up a little (R18) and lowered DF to that used earlier in the season (DF110). Time Distnc Rate Pace HRMax % HRMin % 15:00.0 3,218 18 02:19.8 151 82.1% 077 41.8% 15:00.0 3,24...

Nice one Spider. Tweaked my back last Saturday and so first day back today. Lowered DF to 105 and kept SPM up and stroke light, horror story on HR, hope it is just the higher rating and tiredness! Time Distc Rate Pace HRMax % HRMin % 15:00.0 3,217 19 02:19.9 155 84.2% 079 42.9% 15:00.0 3,222 18 02:1...

THanks Spider, one LSD then today did the 10 x 1'r1' as preparation for the CTC later this month. Last time 1:54.9 R28.8. Knew that I needed to up the rating to beat the 1:54.1 R 31.8 on the July CTC. Time Distc Rate Pace HRMax % HRMin % 01:00.0 262 31 01:54.5 149 81.0% 108 58.7% 01:00.0 263 31 01:5...

That's right Iain. I find I can't hit the start of these sprints from a standing start, so I "coast" through the rests. Bar the 15s which blur a tad. I find that this doesn't remove the problem as it only starts when the handle is being accelerated so you need to engineer it so that you a...