PP Hard Distance today. Decided to do 60 minutes starting off at PB pace and adjusting depending on how it felt. Still feeling strong after 30mins and a PB seemed likely so committed to a painful 30mins and pushed on to target 14500m half expecting to crash & burn at any minute but just made it....

Well, I may have given Stan a scare but not for long thanks to my fly & die pacing. My plan was to go out at 1:52.5 for the first 500m, back off to 1:53/54 for the middle 1000m then build the pace back up aiming for a sub 7:30 finish. Despite some sage advice from stan, and expecting the nerves ...

Well done Bill =D> =D> =D>

30min PB tonight. Slammed into a wall just after half distance so had to back off but kept the average just ahead of PB pace and saved just enough for a strong finish 30:00 ... 7393m ... 2:01.7 ... 26spm 05:00 ... 1236m ... 2:01.3 10:00 ... 1238m ... 2:01.1 15:00 ... 1233m ... 2:01.6 20:00 ... 1222m...

Here's my second and proper attempt:
1609m, 6:06.0, 1:53.7
Still 53 years old but unfortunately I'm now 102kg
I've had to buy some new scales which obviously aren't as optimistic... or it could be the week in Cornwall overdosing on Pasties

Here's another one:

6:35.8, 98.1kgs, 53yrs

Taken from the first mile of todays 4x2000m so I should be able to improve a lot with a proper entry later in the month.

Ok, I've just entered the Bristol 2K - my first event
I hope the sound of the last erg still spinning won't be too embarrassing

My first 1MM and feeling very pleased with myself - Gold Star please

30min PB during C2 RNS tonight
7369m, 2:02.1, 27spm

I wasn't going to do this as it seemed so bonkers but I got curious. 1:55.6 31 1:52.9 31 1:52.6 30 1:51.8 31 1:57.7 20 1:55.7 20 1:58.3 19 1:55.3 20 15:19.9, 1:54.9, r25, no penaties First 4 reps were nice and controlled and not as bad as I expected. Can't say the same for the r20 reps tho' :twisted...

Did a 5k today for the facebook challenge. Started out at PB pace and was hanging on at half distance. Pushed on in the last 1000m to get a PB by 10secs. My dodgy ticker didn't appreciate my efforts tho' and had to do 157bpm at the end. Don't think I'll be doing another one soon :~c 5000m, 20:34.3, ...

Another one to add to the table:
7184, 99.6kgs, 53 years - A new PB

No idea what pace to go at for this. Bumped up the DF to 140 and launched into it trying to keep good technique to avoid back problems. 541m, 1:50.8, 19 30", 137, 1:49.5, 18 60", 136, 1:50.4, 20 90", 135, 1:51.4, 18 120", 134, 1:52.0, 20 Stroke rate very inconsistent and legs scr...

Second attempt and a PB Done as the first 1000m of the CTC.
3:45.1, 100kg, 53 years.

Been dreading this one and going out hard to get a 1k PB didn't help. Lowered my target pace but still suffered a lot on the next couple of reps but carried on and regained control for the last few reps. 5500m, 21:01.6, 1:54.7, 31spm 3:45.1, 1:52.6, 29 3:30.1, 1:56.7, 29 3:07.0, 1:56.9, 28 2:43.5, 1...

This one has been around since January 2002 when I first discovered the C2. I only ever did a total of 24000 metres back then so I didn't expect it to take so long to better it. Just shows how unfit I had become :~c 2000m, 07:39.5, 1:54.9 \:D/ \:D/ \:D/ Splits 00500 | 01:55.8 | 27 spm | 144 bpm 0100...

3:46.6, Age 53, Weight 101kg
This is from a flat out 4 minutes as the last set of a Step Test - a bit tenuous, does it count
No prob if it's not admissible as I'll be doing the CTC soon anyway.

Did a step test today. Didn't need a graph to tell me my fitness is much improved - but here it is anyway

Happy Birthday Bill

Thanks Alan, almost perfect but I got a bit carried away on the last set

Decided to do the long C2 WOD today - 4 x 10 min / 2 min easy Total 48 mins 10831m, 02:13.0, 24spm Active Splits 2389 | 10:00.0 | 02:05.6 | 25 | 138 2389 | 10:00.0 | 02:05.6 | 25 | 146 2388 | 10:00.0 | 02:05.6 | 25 | 148 2390 | 10:00.0 | 02:05.5 | 26 | 149 Tough at the end as my HR was in AT for mos...

Propping up the table again

Bill, maybe it should be weighted more in favour of 100kg 53 year olds

Hi Shaughessy, Welcome to Free Spirits. As a relative newbie I'm not best qualified to advise but I'd say if you can pull 28-32spm at a DF of 180 your strength is already pretty impressive. =D> There are lots of articles about drag factor on the web but I found this one helpful - http://concept2.co....

Here's my effort
20:44.7, 100.7kg, 53 years
Did it as a combined 5000 / 5555 for the CTC and managed to get back in a floating boat FS#5