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by Iain
Thu Aug 06, 2009 1:46 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

I see from Wolfie's post that he did 10x300 as part of his PP.(well done with that =D> ) I have also seen mention of a 20x100 as part of the PP but I can find neither of them in the 'script'. Are these self inflicted extras or a section that I have to migrate to in due course? Bill The 100's are sh...
by Iain
Thu Aug 06, 2009 12:07 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

Bill, well done on a huge improvement on the 5x1.5k. Interested to see whether you can continue with this speed on the other long intervals :twisted: . Wolfie, well done, I went through a few patches of finding Pete's targets tough, but they are achievable given the right mindset (and a long enough ...
by Iain
Thu Aug 06, 2009 11:51 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145224

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

Colin, I'm not so sure that doing 2ks R19 as fast as that is easier than all out 2ks. Pete used to reckon 2S/500m per SPM, so this was like doing the full pace 2ks at 21 SPM! No wonder the unrestricted one felt so good! Alan, nice CTC, how did it compare to a 5k TT? I h/d early in 3k :oops: attempti...
by Iain
Thu Aug 06, 2009 10:06 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474788

Re: Anyone had any PBs recently?

Excellent 30'R20 Simon =D> , I can only manage a few 100m sub 2:00 at R20 and was deluding myself that it was because I am a Lwt, thanks for spoiling my delusion :oops: . Stan, that 500m looks painful, positively split throughout. I was amazed on the video of Rob Smiths 500m WR how much he slowed hi...
by Iain
Thu Aug 06, 2009 9:49 am
Forum: Training and Racing
Topic: Iain's bastardised PP
Replies: 86
Views: 4080

Re: Iain's bastardised PP

Iain, Good job on picking up after the HD. =D> I know that is an issue for you. I am impressed with the extra 2K and 1.5K after the 3.5Ks. Maybe passive rest is better for you. You may want to increase the rest time if you are doing active rest. 3' seems short either way. Thanks for the comment. Th...
by Iain
Wed Aug 05, 2009 5:02 pm
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3102
Views: 182842

Re: Anyone had any SEASON's bests recently?

Well done Simon, so close, you'll get it next time. Peter, they all count. People's antics on ergs in gym amuse me. I had someone doing 2:40 pace at 35+ SPM gasping to a friend that he couldn't understand why some people went so slow (talking about me rowing strapless around 2:10 pace on the erg nex...
by Iain
Wed Aug 05, 2009 4:00 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474788

Re: Anyone had any PBs recently?

Excellent PB Erik, but enjoy 30'R20 :shock: ? Certainly not my idea of fun.

- Iain
by Iain
Wed Aug 05, 2009 11:02 am
Forum: Free Spirits forum
Topic: CTC for August
Replies: 110
Views: 4038

Re: CTC for August

3k - 2:05.4 2k - 2:09.1 1k - 2:06.9 Total time 25:23.5 Superb effort. I imagine 2' rest is a little short when you have done the 3k at your 2k PB :lol: . Huge PB coming up I think on both 2k and 5k when you choose to give it a go ~(currently 6S/500m slower than the average of this attempt)! If you ...
by Iain
Wed Aug 05, 2009 10:47 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145224

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

Hi Alan, "Eddie" is Eddie Fletcher see: http://www.fletchersportscience.co.uk/articles.php?id=cat45bb47138c55f (Graham Benton's coach and the leading rowing exponent of HR based training that I know of). base on your 2k PB, isn't your L4 R20 pace 2:01? 4S quicker for that long still seems ...
by Iain
Wed Aug 05, 2009 7:21 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145224

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

Alan that is a really tough session. Eddie reckons that 30R20 is about on the limit of what you can recover from in 24 hours, so 3 x 6k R20 is pushing it if anywhere near maximal. Ithink the 12k was very impressive.

- Iain
by Iain
Tue Aug 04, 2009 9:12 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474788

Re: Anyone had any PBs recently?

Great stuff Jane. You know that now your 1k looks tired :twisted: .

- Iain
by Iain
Tue Aug 04, 2009 7:57 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

Nice sprinting Stan and at a relatively modest rating too.

- Iain
by Iain
Tue Aug 04, 2009 7:51 pm
Forum: Training and Racing
Topic: Training for 100k
Replies: 4
Views: 1124

Re: Training for 100k

You could also try pming Joe Keating on the main C2 website - a really nice guy and has a lot of knowledge about endurance rowing. Good luck with the training Graham, its a heck of a challenge. See: http://www.concept2.co.uk/forum/viewtopic.php?f=5&t=18826&st=0&sk=t&sd=a for Jo's pr...
by Iain
Tue Aug 04, 2009 7:18 pm
Forum: Training and Racing
Topic: Iain's bastardised PP
Replies: 86
Views: 4080

Re: Iain's bastardised PP

Did 2 x 3.5k as promised. H/dow n in middle of second, but took 3' passive rest and drink and redid successfully. 27:46.8 Avg. of 1:59.1 (previous 2:02.1). Disappointed at the h/d, but pleased with the result, did 4k @ 24hr pace then a 2k, 1.5k R20 2:08.4 & 500 2:01.5(24) (all continuous). Detai...
by Iain
Mon Aug 03, 2009 8:37 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

Spidermac, very impressive session to come back with <1S less and that last 500 shows some spirit. Peter, that looks hard, hopefully it will be easier after a recovery day next time!

- Iain
by Iain
Mon Aug 03, 2009 8:15 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474788

Re: Anyone had any PBs recently?

Thanks everyone, I had forgotten the euphoria of a PB and you lot keep it going longer! Colin, after that excellent 10k at a faster pace than my 30', I think it would be a little one sided. But I have got my free RowPro subscription, so all I need to do is hog the laptop & rower at the same time...
by Iain
Mon Aug 03, 2009 1:30 pm
Forum: Free Spirits forum
Topic: CTC for August
Replies: 110
Views: 4038

Re: CTC for August

Peter, I will try this, but a little later in the month. FS II has 2 lightweights at the moment, so it doesn't seem urgent. Also, I may well need to lose a lb or so after some large meals.

Best wishes

- Iain
by Iain
Mon Aug 03, 2009 1:09 pm
Forum: Training and Racing
Topic: Iain's bastardised PP
Replies: 86
Views: 4080

Unexpected PB

Intended a moderate hour (2:07ish) to test my fitness. Struggling to keep below 2:02 at 23SPM so switched to a 30min. PB by 19m :fsbgrin: (more detail on PB thread). I know this was soft (I blew up and was 130m short of target), but just approaching my Autumn form is a big plus for me at the moment....
by Iain
Mon Aug 03, 2009 12:56 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474788

Re: Anyone had any PBs recently?

Well done everyone. First PB for 8 months for me. 30' 7539m for unexpected 19m PB :fsbgrin: . Intended to do moderate hour, but after the low rate work recently at 23SPM I was at 1hr PB pace (2:02), not in that form, so switched to 30' at 2:01. halfway in tried to raise pace to match PB but couldn't...
by Iain
Mon Aug 03, 2009 8:41 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

Stan wrote:Errr it was me who did the sb Iain :D :wink:
Sorry Stan, I'll try and pay attention next time :?
by Iain
Sun Aug 02, 2009 9:20 pm
Forum: Training and Racing
Topic: Iain's bastardised PP
Replies: 86
Views: 4080

Speed Pyramid

Saturday had a go at the speed pyramid. I thought that I had set 1:55.6 as the time last time, but have just checked and actually did 1:52.4 (this was my RT last time), so my 1:53.0 now seems pedestrian. Time Distance (SPM) Pace now (Pace 13/5) 00:57.5 250 (27) 01:55.0 (1:51.0) 01:54.9 500 (28) 01:5...
by Iain
Sun Aug 02, 2009 9:01 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458688

Re: The Pete Plan

Peter, very impressive 4x2k, good to see you have returned to your previous form so quickly. Plummy, an SB is an SB. Pete sometimes did a 2k or even 1k on the "hard distance" session, so 5k is very respectable as the SB shows it was a hard one. Bill, sorry to hear that you have a recurrent...
by Iain
Sun Aug 02, 2009 8:43 pm
Forum: Free Spirits forum
Topic: CTC Challenge for July
Replies: 131
Views: 4431

Re: CTC Challenge for July

Laurence, thanks for the kind words. Mistress Lactate is someone you will get to know very well if yoyu decide to commit seriously to a sub-7. She has many moods but is mainly responsible for the nausea, cramp, post excercise muscle stiffness (PEMS - as distinct from DOMS "delayed onset..."...
by Iain
Sun Aug 02, 2009 8:32 pm
Forum: Free Spirits forum
Topic: CTC for August
Replies: 110
Views: 4038

Re: CTC for August

David, Lawrence, Peter & Stan, great start to the new challenge. My wife had a go on Saturday despite not having rowed 3k at a sitting for several months, so we have a boat floated now.

- Iain
by Iain
Fri Jul 31, 2009 8:57 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145224

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

Alan, managing to neg split an R20 is amazing control, I find that I weaken and without rate to save me have to watch the pace drop. Emily & William, great to hear that you are enjoying your training. Paul, you can't call yourself a power monkey if you don't live on a regular diet of low rate! -...