Search found 644 matches

by dr3do
Mon Sep 07, 2015 6:29 am
Forum: Free Spirits forum
Topic: Fall Team Challenge
Replies: 28
Views: 3028

Re: Fall Team Challenge

I'm not sure if everything went fine with the creation of the team.

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by dr3do
Tue Sep 01, 2015 6:27 am
Forum: Training and Racing
Topic: Crash-B 2016
Replies: 7
Views: 1855

Re: Crash-B 2016

For a 2k at 6:50 you need ≥325W, for a 2k at 6:40 you need ≥350W and for a 6:28 you'll need ≥385W. With your level of fitness you (have|had) and some good structured training 6:40 (thats +25W, +7.7%) should be achievable quite "easy". To improve to 6:28 (thats +60W, +18.5%) in six month wi...
by dr3do
Fri Aug 28, 2015 7:53 am
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255706

Re: Training towards a 6:20 2k

Liefcat wrote:Not sure I totally get what you mean, Boris :?: ...
Well… I find 291W for 30' at an average of ~80% HRR (heart rate reserve) quite impressive. =P~
by dr3do
Sat Aug 22, 2015 11:21 am
Forum: Training and Racing
Topic: over training or what's the issue?
Replies: 43
Views: 7889

Re: over training or what's the issue?

I'd like to be able to say that I've changed my approach, but I haven't really. I'm still footering around without any coherent plan, doing what I feel like on any particular day. At least you're honest. :fsgrin: =D> ^O^ So on a scale of 1 to 10, I'd say my mojo is back up over the half way mark, m...
by dr3do
Fri Aug 21, 2015 11:52 am
Forum: Free Spirits forum
Topic: 2015 Weight Loss Thread
Replies: 176
Views: 16655

Re: 2015 Weight Loss Thread

For those who are working on "weight loss" (I assume "fat loss" is meant) , it could be quite helpful to know that looooong and low intensity helps a lot to burn big amounts of fat*: http://asjsm.tums.ac.ir/index.php/asjsm/article/view/217 * = 1kg of bodyfat is equal to ~7500kcal
by dr3do
Fri Aug 21, 2015 8:11 am
Forum: Training and Racing
Topic: over training or what's the issue?
Replies: 43
Views: 7889

Re: over training or what's the issue?

Hi Paul, how are are you? What is you progress and have you changed/readjusted so far? :-k :fsbgrin:
by dr3do
Wed Aug 19, 2015 12:27 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65232

Re: Lactate based training

Nice finding, Tom.
by dr3do
Wed Aug 19, 2015 6:09 am
Forum: Free Spirits forum
Topic: Anyone had any SEASON's bests recently?
Replies: 3104
Views: 183435

Re: Anyone had any SEASON's bests recently?

plummy wrote:My best 1k in nearly 3 years!
ScreenHunter_15 Aug. 18 18.58.jpg
Whaaat!? You do an "all out 1k" with an average HR of 105 bpm? :shock: :-k
(I guess your resting HR must be about 15-30bpm and your max HR about 120-130bpm, then. :mrgreen: )
by dr3do
Mon Aug 17, 2015 6:52 am
Forum: Free Spirits forum
Topic: Damn my competitive nature... ouch...
Replies: 10
Views: 995

Re: Damn my competitive nature... ouch...

(Turned out it was the owner of the Crossfit place, so at least it wasn't a normal person!) :evil: Annoyingly though, I seem to have pulled muscles under both ribs again! DOH!! Will continue to rest from erging for a couple of days and see if things settle down. But it's been a bad year for injurie...
by dr3do
Sat Aug 15, 2015 6:48 pm
Forum: Training and Racing
Topic: OCD Rows
Replies: 59
Views: 18638

Re: OCD Rows

A.m.a.z.i.n.g.
by dr3do
Wed Aug 12, 2015 11:04 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377240

Re: what training have free spirits been doing today?

Today's AM session was a 6x15'/1r . Did drink about 2.1L at all and toweled a lot of sweat away. Muggy it was today. To keep it simple, for those who struggled with my neat graphs, this time just a simple screenshot out of Concept utility – hope this is simple enough. :lol: :mrgreen: :fsbgrin: :wink...
by dr3do
Mon Aug 10, 2015 1:24 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65232

Re: Lactate based training

@stelph Graph: The main data (watts, spm, hr, time, distance) ist gathered automatically via .FIT file import. The graphs are then calculated from this data. It's easy to setup which data should be "plotted"; you can zoom in, pan, mark an area and get the average for this particular area ...
by dr3do
Sun Aug 09, 2015 12:40 pm
Forum: Training and Racing
Topic: Advice for the very unfit beginner
Replies: 23
Views: 20816

Re: Advice for the very unfit beginner

Hey Londoner, how are you? Still on the way? :fsgrin:
by dr3do
Sun Aug 09, 2015 12:02 pm
Forum: Free Spirits forum
Topic: Update coming to forum software + a question...
Replies: 11
Views: 3121

Re: Update coming to forum software + a question...

Stan wrote:I think what Thomas is proposing makes sense, if nobody is using the home section
+1
by dr3do
Sat Aug 08, 2015 2:34 pm
Forum: Training and Racing
Topic: Lactate based training
Replies: 525
Views: 65232

Re: Lactate based training

Could improve again by a little bit… \:D/

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by dr3do
Fri Aug 07, 2015 10:02 am
Forum: Training and Racing
Topic: Crash-B 2016
Replies: 7
Views: 1855

Re: Crash-B 2016

Well… whatever decision you take, it almost will kill you. :mrgreen: As I got the impression (from your report from last time) that you really enjoyed it, I would vote for: go for it. :lol:
by dr3do
Thu Aug 06, 2015 10:46 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377240

Re: what training have free spirits been doing today?

mardix wrote:This morning I set the rower for 5k and was able to finish with very little pain during or after. So, it seems that it's time to get back to it.
Great news, mardix. \:D/ =P~
by dr3do
Wed Aug 05, 2015 5:31 pm
Forum: Training and Racing
Topic: Advice for the very unfit beginner
Replies: 23
Views: 20816

Re: Advice for the very unfit beginner

Did that. 10' at a HR of 140 (deliberately slowing when necessary to maintain it). 5' rest then 10' maintaining 145-147. Symptoms: no dizziness this time. HR recovered faster too, but then it never climbed so high either. Great. Very well done. =D> ^O^ =D> Was feeling some slight strain in my left ...
by dr3do
Wed Aug 05, 2015 12:31 pm
Forum: Training and Racing
Topic: Advice for the very unfit beginner
Replies: 23
Views: 20816

Re: Advice for the very unfit beginner

On Sunday I took dr3do's advice to do 10 minutes, five minute break, then another ten minutes. Monday I rested. 20' at all. Well done! =D> 8) =D> Yesterday, I tried to measure HRMax by "sprinting": I managed to push HR to 180-181 before I simply ran out of puff. I don't know whether this ...
by dr3do
Wed Aug 05, 2015 12:07 pm
Forum: Free Spirits forum
Topic: New toy! (PM5 monitor)
Replies: 126
Views: 25441

Re: New toy! (PM5 monitor)

Does the PM5 get a charge from a USB port? No. But it can be powered* just by USB… as long as batteries are inside. If no (good) batteries are inside, it will beef around that the batteries have not enough power and therefore the usage of the USB stick will be disabled. *= tried it today with my ph...
by dr3do
Tue Aug 04, 2015 4:25 pm
Forum: Training and Racing
Topic: over training or what's the issue?
Replies: 43
Views: 7889

Re: what training have free spirits been doing today?

I'm finding it more and more of a struggle to keep going at any kind of pace [...] Yesterday, I HDed after just over 5 minutes into the first interval [...] It was another real struggle and I just felt really sluggish and couldn't get any kind of decent rhythm going. [...] First time in over five w...
by dr3do
Mon Aug 03, 2015 11:08 am
Forum: Training and Racing
Topic: Do any Free Spirits row on slides (or on a dynamic erg)
Replies: 29
Views: 6756

Re: Do any Free Spirits row on slides (or on a dynamic erg)

On Slides I have to be very careful, otherwise I get some sort of lower back pain. :-k As I'm back on slides again, I now have no "lower back issues" any more. Reason was quite simple, but not nice to admit… not a proper technique at catch; I was "pulling and opening" too early,...
by dr3do
Sun Aug 02, 2015 8:25 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377240

Re: what training have free spirits been doing today?

(A little over my head... :oops: :lol: ) Fits well to your speed… which is also over my had. 8) :lol: :mrgreen: Random interval shit.... Inspired by your shit… ähh… random interval shit I did yesterday the 6x4242. :lol: --- Today's workout was… a exploration walk (11.5k, 2h, 26% HRRavg) with my GF ...
by dr3do
Sun Aug 02, 2015 7:56 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255706

Re: Training towards a 6:20 2k

With these numbers (42:172) I then find the 30' @ 1:46.3 (=291W) even more impressive. :shock: =D> :mrgreen: ^O^
by dr3do
Sun Aug 02, 2015 1:54 pm
Forum: Training and Racing
Topic: Training towards a 6:20 2k
Replies: 4502
Views: 255706

Re: Training towards a 6:20 2k

Liefcat wrote:Just trying to keep my HR from exploding... :lol: AvHR was 147 and MaxHR was 160.
I'm not sure if I really like to know it :lol: :oops: :mrgreen: , but out of curiosity… what is your general HRrest and your HRmax on the erg?