Search found 1936 matches

by Huw Thomas
Wed Feb 24, 2010 7:33 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376841

Re: what training have free spirits been doing today?

Tried my first 30' at 20R

30 min 7583m (1:58.4) sr 20 EHR 163

1:30 min splits stayed sr 19-21 distance 377-382m pace 1:57.7-1:59 Hr was in 140s for first 1/3, 150s for middle 1/2 and low 160s be last 1/3

Felt ok but we will see tomorrow! :-D

huw
by Huw Thomas
Wed Feb 24, 2010 3:23 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376841

Re: what training have free spirits been doing today?

Had to smile when I read this Huw, because rowing has certainly been my only form of exercise, until I just received confirmation that after weeks of talk in the bar, my son's rugby club are finally starting up a new Vets team. Having voluteered, this is likely to see me reprive my role as flanker ...
by Huw Thomas
Wed Feb 24, 2010 1:46 pm
Forum: Free Spirits forum
Topic: CTC for March
Replies: 205
Views: 5258

Re: CTC for March

highest mountain of Germany - Mountain Zugspitze http://www.flickr.com/photos/klaus_gap/2694838078/ Also The chief passes of the Cottian Alps, from the Col de l'Argentiere to the Mont Cenis and westwards to the Col du Galibier, are: Col Sommeiller (Bardonneche to Bramans), snow 2962 meters (9718 fee...
by Huw Thomas
Wed Feb 24, 2010 12:03 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376841

Re: what training have free spirits been doing today?

Hi Huw - yes the aim of low rate stuff is to build power and technique. Recovery days on the PP - about 5-7seconds in pace slower than a hard all out effort. Speed for R22 or R20 and what governs how hard one pulls - depends on the aim of the session. An all out R20 can be absolutely murderous. My ...
by Huw Thomas
Tue Feb 23, 2010 10:40 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376841

Re: what training have free spirits been doing today?

Gentle one after a few days off 10k 39:54.9 (1:59.7) Sr25 EHR 140 5k wind down 23' (2:18) Question - presumably the reason for doing low rate stuff is to build power and concentrate on stroke technique?? Noticed Lee was doing the same 10k as me but at rate 22ish? If I am in a recovery day on the PP,...
by Huw Thomas
Fri Feb 19, 2010 9:44 am
Forum: Free Spirits forum
Topic: Meter board banter
Replies: 3520
Views: 199164

Re: Meter board banter

Great Bill well done ^O^
hoping to do the same in season, currently 1.6m ....running out of time!! #-o #-o :fsbgrin:
by Huw Thomas
Thu Feb 18, 2010 9:30 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

In summary I’m not sure what went wrong on the night, probably a combination of poor sleep, a stinker of a day at work and the effects of a hard 5*1500 session on Monday all took there toll. I’m also wondering what to do next week for the hard distance session, try and plough on with the 10k, albei...
by Huw Thomas
Tue Feb 16, 2010 8:27 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

Total 27:25.7, 1:49.7 @27, 0.8 improvement on last time.
great consistency, neg splits on successive reps and beat target...excellent :fsbgrin:

Huw
by Huw Thomas
Tue Feb 16, 2010 7:00 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

Iain wrote:
Huw Thomas wrote:total 12:59.0 (1:37.5) sr 34
Brilliant. That predicts a 2k PB. Most people only make Pete's 2k-3 target by upping rating to 38 or so. So this suggests sub 6:40!

- Iain
Thanks for kind comments - yep guess 2k TT is on the cards sometime soon [-o< [-o<

Huw
by Huw Thomas
Tue Feb 16, 2010 6:30 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

After a PB 500 at lunch time now for the harder 8x500 3.30r Prev best Feb2nd - 8x500 4.2.10 x1 1:42.9 x2 1:42.1 x3 1:40.8 x4 1:40.9 x5 1:39.0 x6 1:39.2 x7 1:39.2 x8 1:37.5 Total 13:21.6 (1:40.2) So thought to aim 1:40 , then again 2k pb is 1:41.5 pace so thought go for it aim 1:38 maschocist!! 1 1:3...
by Huw Thomas
Tue Feb 16, 2010 2:58 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474955

Re: Anyone had any PBs recently?

I would suggest lowering the DF to about 160-165 and trying to get the rate up slightly - maybe 43-44spm average. You held the pace very even for the first 400m but I suspect the high DF(compared with what you're used to) contributed to your pace falling away over the last 100m Paul G Willdo when t...
by Huw Thomas
Tue Feb 16, 2010 12:46 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 474955

Re: Anyone had any PBs recently?

2k wu then attempt at 500m pb df 185 usually 130 100 0.17.4s (1:27.0) sr 41 200 0.17.1s (1:25.5) sr 38 300 0.17.2s (1:26.0) sr 42 400 0.17.3s (1:26.5) sr 42 500 0.18.0s (1:30.0) sr 43 overall 1:27.0 sr 41 1.5 sec off PB (set 28.5 1 week ago) Not much finesse at all Pleased though, might try again le...
by Huw Thomas
Sun Feb 14, 2010 12:19 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

Gr8 sessions Stan , Si and spidermac Just finishing wk3 of PP myself Thursday 3k, 2.5k, 2k waterfall with 2k wu/cd, target 1.48.1... 3000 10:47 (1:47.8 ) 2500 8:57.8 (1:47.6) 2000 7:04.4 (1:46.1) Friday 8k r23 1.55 ehr 140 (thought this was going to be gentle, but worked to keep hr at or near 140 wi...
by Huw Thomas
Thu Feb 11, 2010 9:51 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

This was every bit as painful as I remembered. The handle down demons turned up with their cousins, the slow down demons who almost won in that last interval. The average split on the last interval was 1:49.7 at 600m so I had to dig deep to finish it strongly. Happy with the session and it looks li...
by Huw Thomas
Thu Feb 11, 2010 6:32 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

First attempt at waterfall 3k, 2.5k, 2k 2k wu 8:00.3 best 5k pace 1:47.6 so target 5k+1 = 1.48.5 3000 10:47 (1:47.8 ) SR 29 (28-30) EHR 160 so much for target!! toooo fast i fear :oops: 2500 8:57.8 (1:47.6) SR 29 (27-31) EHR 164 very hard as 3k too fast! #-o 2000 7:04.4 (1:46.1) SR 30 (28-33) EHR 16...
by Huw Thomas
Thu Feb 11, 2010 2:16 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

the intention is that these are Ut1 sessions, so you could carry on a conversation, but it would be difficult and you are sweating freely. Pete suggested 2k+20S, but this depends upon your relative endurancePutting my 2 pace times into C2 pace calc I get: using C2 pace utility with my 2k time and H...
by Huw Thomas
Wed Feb 10, 2010 10:05 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

Intention was 9k @ 1:56 - 1:57, to keep me in line for a sub 39 10k attempt in a couple of weeks. Actual was 1:55.7 @ 26 (34:43.2). Felt ok throughout, thankfully no HD demons either. Last 1800m was the quickest but found myself playing with the rate to change emphasis from legs to CV and vice vers...
by Huw Thomas
Wed Feb 10, 2010 9:49 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

Week 3 in PP cycle, 4x1k yesterday was going to be 10k r22 In the end did 500 wu then 4000m 16.06.7 (2:00.8 ) 26 spm another 500 wu then 6000 24:52.9 (2:04.4) 26 spm EHR 117 (av 121) Not really sure how much to push these quiet days on PP Wonder if I should have pushed it more - get HR up? Should I ...
by Huw Thomas
Tue Feb 09, 2010 6:33 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458863

Re: The Pete Plan

First proper attempt at 4x1k 5r target 1:41.5 based on 2k time 3:22.9 (1:41.4) sr32 3:23.0 (1:41.5) sr31 3:22.2 (1:41.1) sr32 3:22.9 (1:41.4) sr31 total 13:31.0 (1:41.4) Very pleased with pattern though SR varied 28-33 most of the time and form degenerated into quite short strokes trying to get back...
by Huw Thomas
Tue Feb 09, 2010 3:50 pm
Forum: Free Spirits forum
Topic: CTC for February
Replies: 202
Views: 5557

Re: CTC for February

One question, I couldn't get any splits from the PM3 (setting couldn't be changed from default 1:00 as changing mins down was below that allowed and going up was not allowed as longer than the interval. When I changed the time to 1:20, I could set splits to 0:20, but this reverted to 1:00 when I ch...
by Huw Thomas
Tue Feb 09, 2010 1:59 pm
Forum: Free Spirits forum
Topic: CTC for February
Replies: 202
Views: 5557

Re: CTC for February

Trying to catch Matt Sure still room for improvement: 2k wu at 2.20 pacew then 1m ctc - 351 4m improvement 100 17.0s 1:25.0 46spm 200 16.7s 1:23.5 43 300 17.1s 1:25.5 42 51 9.2s 1:30.2 43 Then a PB 500m attempt - just missed it (5min after 1m attempt) split /time / av pace/spm 100 0.17.7 1:28.5 44 2...
by Huw Thomas
Tue Feb 09, 2010 9:26 am
Forum: Free Spirits forum
Topic: CTC for February
Replies: 202
Views: 5557

Re: CTC for February

Great time from Huw too, probably beyond me also =D> I managed 346, after a gentle 10k watching the Scotland v France game on tv. The day after watching England v Wales live at Twickenham (some small revenge on you there Huw :wink: ) Great time - better pull finger out! :wink: =D> Maybe will try ag...
by Huw Thomas
Sun Feb 07, 2010 2:36 pm
Forum: Free Spirits forum
Topic: CTC for February
Replies: 202
Views: 5557

Re: CTC for February

Well done Gary - 362 ^O^ [-o< ^O^ [-o< and great effort Alan =D>

Back in boat 2 for me - don't know where I'm gonna find at least 10m from to chase MAtt :roll:

It was nice to be amongst the elite?? for a while .... guess back to less sprinty distances for a while.

Best wishes

Huw
by Huw Thomas
Sun Feb 07, 2010 2:17 pm
Forum: Free Spirits forum
Topic: Nonathlon 2010
Replies: 465
Views: 15156

Re: Nonathlon 2010

Great thanks - but really difficult to try and improve across the board, want to improve 2k and 10k times! Will try PP I think - guess this is good for across the board improvements? I will have a go at 500m this week after all this sprint start stuff to see if I can sneak a second or two... the nic...
by Huw Thomas
Sun Feb 07, 2010 11:39 am
Forum: Training and Racing
Topic: Erg Rodeo 2010
Replies: 17
Views: 992

Re: Erg Rodeo 2010

Great race well done - superb pacing ^O^
Huw