Search found 250 matches

by duffyoz
Fri Jan 21, 2022 9:52 am
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1132
Views: 115397

Re: Injuries.....:(

I hope you green mohawk'd magician can patch you up enough to put in a performance. So do I Plummy so do I. Popped my top ribs again as well which just needs some time to stop hurting when I move. Apparently having done it once they will always be susceptible to moving on their own for apparently n...
by duffyoz
Fri Jan 21, 2022 3:53 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Hello See injury thread for current state this week. But heavy weights phase finished on a high with deads, hip lifts and back squats all done at 3 x 80kg. I really can't recall what RDL finished up as. I find I quite enjoy my gym at home and have most things I need. Way more convenient than going t...
by duffyoz
Fri Jan 21, 2022 3:41 am
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1132
Views: 115397

Re: Injuries.....:(

Just ranting over the ups and downs of life. Out of last years worlds (Feb 2021) with emergency surgery at Christmas. And now this :cry: Now with 35 days to go to WRIC Feb 22 I apparently have torn the rectus femoris tendon. To what degree I don't know. It clearly didn't take an MRI or ultrasound to...
by duffyoz
Wed Jan 05, 2022 10:57 pm
Forum: Free Spirits forum
Topic: Free Spirits CTC Participation and Leaderboard
Replies: 705
Views: 115747

Re: Free Spirits CTC Participation and Leaderboard

Thank you Fred.
I am lucky there are not very many women completing the CTC each month. They are all rather brilliant though.

I am focused on WRIC (I was always going virtual from here) so Jan and Feb will be less than 100%.
Cheers, Lesley
by duffyoz
Fri Dec 10, 2021 11:23 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Still doing gym work at home but see my ex phys once a fortnight. His job to check form. Haven't maxed my plates yet. The max weight i have is 95kg total, so still room to lift more. Up to 75 on deads and 65 on back squats. I've taken a liking to weighted split squats, I can feel them work. Dealing ...
by duffyoz
Tue Dec 07, 2021 1:37 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

As you probably know now Kevin - Hamburg is all virtual. I think they should open it up though as it still appears you have to qualify through the continental pathway ie 3 people per continent or 15 per event. Strength phase going well DL's up to 6 x 75kg now and back squats to 6 x 60kg. As I manage...
by duffyoz
Tue Dec 07, 2021 1:23 am
Forum: Free Spirits forum
Topic: January ctc - Free Spirits to decide
Replies: 15
Views: 1273

Re: January ctc - Free Spirits to decide

Ranked piece please

Either 4min or 6k - Ulterior motive - a lovely lady in another State stole my 6k Aus record so it could be time to get it back :)
I don't believe I have a 4min ranking piece at all so that could be fun and a tad less painful tham a 6 k

Cheers
by duffyoz
Sat Dec 04, 2021 10:36 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Thanks Kevin, but not this time.

My time at our nationals (AIRC) was faster. But happy with that result at 2AM! A false start from me, no specific prep for this event and I expected about 1.43. Lets see what WRICH brings in February.

Cheers, Lesley
by duffyoz
Fri Nov 26, 2021 10:54 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Having some fun with weights. I found some info that states women rowers 55 to 59 should be able to dead and squat 0.91 of their bodyweight. Getting close on deads as I got to 4x6 at 70kg tonight. Heaviest set yet. Squats are way behind but time will tell. Hip lifts up to 70kg as well. RDL 4x10 stil...
by duffyoz
Mon Nov 08, 2021 10:32 pm
Forum: Training and Racing
Topic: HR zones - New to forum
Replies: 15
Views: 4078

Re: HR zones - New to forum

Seems like a good thread to throw out a query around lactate threshold. :?: I have had a LT test done and while coach has adjusted training accordingly the understanding of it all is doing my head in. I have read around a little and it makes sense but then when I look at the actual numbers of pace /...
by duffyoz
Sat Nov 06, 2021 7:59 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475297

Re: Anyone had any PBs recently?

Thank you everyone. A most unpleasant 2k but still my favourite distance. The work begins again next week after being gifted a week off to just move as I felt like it.

Claudius - awesome 10K result. What is next on your PB list?
by duffyoz
Sun Oct 31, 2021 5:01 am
Forum: Free Spirits forum
Topic: October CTC - 12 minutes in pieces
Replies: 45
Views: 6237

Re: October CTC - 12 minutes in pieces

1 and only on the last day which is the day after race day.

3079 minus 1 = 3078.
by duffyoz
Sun Oct 31, 2021 3:49 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

After being in a muscle endurance phase and a short taper leading into the AIRC - see PB post for that successful day, I am about to enter a relatively short heavy weights work for 6 to 8 weeks. Heading to WRIC in late Feb so everything is targeted at that. I am really looking forward to throwing th...
by duffyoz
Sun Oct 31, 2021 3:20 am
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475297

Re: Anyone had any PBs recently?

Finally I can say the comeback from Christmas surgery is complete. Last years AIRC 2k was an Australian record at 7.40.7. I completed the BVIRC recently in 7.47 which I was quite happy with. Anyone with a burning desire to watch a 2k, the videos of this years BVIRC are still on youtube - I zoomed in...
by duffyoz
Sat Aug 21, 2021 9:49 am
Forum: Free Spirits forum
Topic: Dog Days of Summer
Replies: 16
Views: 2045

Re: Dog Days of Summer

Three weeks done with 1 more to go. Lucky training has ramped up and now includes a 2 hour steady state once a week.
challenge wk 3.JPG
challenge wk 3.JPG (58.61 KiB) Viewed 1779 times
by duffyoz
Sat Aug 14, 2021 11:31 pm
Forum: Free Spirits forum
Topic: August CTC -100m/200m/300m/400m/500m/400m/300m/200m/100m with 1 minute rest
Replies: 23
Views: 3107

Re: August CTC -100m/200m/300m/400m/500m/400m/300m/200m/100m with 1 minute rest

One and only attempt, progressing, but would have been faster before Christmas. My current best 2k was last weekend, 7:51.2 at 1:57.8 as a guide to pacing this one. Overall 9:33.7 av pace 1:54.7. 100 21.4 1:47.0 200 45.5 1:53.7 300 1:09.5 1:55.8 400 1:32.6 1:55.7 500 1:57.3 1:57.3 400 1:32.9 1:56.1 ...
by duffyoz
Sun Aug 08, 2021 10:33 am
Forum: Training and Racing
Topic: NSW Rowing Indoor Series - How did you do Lesley?
Replies: 2
Views: 1494

Re: NSW Rowing Indoor Series - How did you do Lesley?

Hi Jon Yes I have been at it again. A bit weird as various bits of the country are in various levels of lockdown so it was held over zoom and basically an honesty system to email in the results. Creeping back into 2k form but not there yet. 4s faster than the states comp a month or so ago in the 2k,...
by duffyoz
Thu Jul 08, 2021 9:56 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

The set up isn't perfect but it gets the job done and I can modify exercises or choose ones that suit the equipment I have. My raw steel plates are great and vastly cheaper than bumper plates. The only draw back is they are different sizes so if you were doing hip thrusts with a weighted bar you hav...
by duffyoz
Tue Jul 06, 2021 11:12 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Doing the normal standard things for ankle mobility but I don't think I have actually made any ground in that area. I keep chipping away at it. Band around ankle from the back, stretching, heel raises and lowers of step etc etc I've included pictures of my set up. The half power rack is good for mos...
by duffyoz
Mon Jul 05, 2021 10:43 pm
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Paul - your walking is amazing - my hips would be shot after the first couple of hours. Next time carry the old gear ie socks, just in case :) About 4 months till Nationals now, Oct 30, and changes appearing in both programs, erg and s&c. 1 session on erg changed from 80%hr to up to 90-ish on la...
by duffyoz
Thu Jul 01, 2021 12:47 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

As I have an OTW coach writing my erg program there is nothing but 80% HR work at the moment. Apparently quite common for OTW people aiming at specific races in the year for which they target 6-12 weeks of speed work and taper for that 2k. I'm happy with hr going up to 82-84% in the final rep but if...
by duffyoz
Wed Jun 30, 2021 6:59 am
Forum: Training and Racing
Topic: Strength training(on and off the erg)
Replies: 144
Views: 22492

Re: Strength training(on and off the erg)

Kevin - which polar watch did you buy. I have been a regular user of my ignite which I use for S&C but I use a OH1 (armband) for rowing and connect that to the monitor. Had some hiccups changing to polar flow app now it can be used to log training as opposed to the polar beat app you had to use ...
by duffyoz
Sun Jun 27, 2021 12:04 am
Forum: Free Spirits forum
Topic: July CTC - 5k/2k 7min rest, 1 at 20SPM
Replies: 37
Views: 20363

Re: July CTC - 5k/2k 7min rest, 1 at 20SPM

This sounds quite dreadful really.

First thoughts 2k at 20 followed by an all in 5k. Hopefully I can get this one done a bit earlier in the month perhaps leaving time for a redo.
by duffyoz
Sat Jun 26, 2021 11:49 pm
Forum: Free Spirits forum
Topic: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start
Replies: 17
Views: 2106

Re: June ctc - 3 miles / 3‘r / 2 miles / 2‘r / 1 mile, first rep standing start

Having no idea of where my 10k time is at the moment, I just fixed on beating a mate who rows for a different team. I always have to remind myself that most of the times you see here or on insta are from men not 55+ women. All my training is, and has been, based on 80% HR, since I started back in Ma...
by duffyoz
Fri Jun 25, 2021 10:33 am
Forum: Free Spirits forum
Topic: Lifetime Millionaires Club
Replies: 3565
Views: 286355

Re: Lifetime Millionaires Club

Thanks Plummy - very speedy delivery of said stars.