Search found 2607 matches

by Iain
Thu Jul 27, 2023 7:31 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Well done on a 0.5S improvement. After a week off Pete recommends backing off 1S/500m on the target so this is effectively a 1.5S improvement! Looks like you may need to go to 30SPM on the next cycle!
by Iain
Tue Jul 25, 2023 10:27 am
Forum: Free Spirits forum
Topic: August CTC: 100 - 500 - 100 pyramid r1'
Replies: 30
Views: 2649

August CTC: 100 - 500 - 100 pyramid r1'

CTC for August 2023 from Isenhurst Rowers:

100m/200m/300m/400m/500m/400m/300m/200m/100m - 1 minute rest between each interval.
by Iain
Mon Jul 24, 2023 1:54 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Well done Spider at finishing the 4 x 2k and all under 2:00 pace. David, great to see that you have kept the thread going. Not done much training in the last few weeks (short holiday and 2 trips away), so starting back slowly. 2 LSDs so far, I have lost several calluses so developed a nasty blister....
by Iain
Tue Jul 11, 2023 7:54 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

Ian, looks a real struggle. looks to me like you pushed a bit hard on the 15s and suffered on the 18s. Mat, not sure what happened to the above stats, he averages are at 4' but it shows 6'. not noticed this before, does it always include the rests? Still, looks a killer session that you did very well.
by Iain
Mon Jul 10, 2023 11:40 am
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2424

Re: July CTC: 9 x 333 r1'

Thanks Spider, was pleasantly surprised myself, early on was concentrating on maintaining 2 full breaths a stroke and maintained 30SPM, then it becomes a bit of a blur... I suspect at least some was anaerobic as felt in many of the rests that I would never stop panting, ignore the last as a stroke r...
by Iain
Mon Jul 10, 2023 9:57 am
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2424

Re: July CTC: 9 x 333 r1'

Thanks Plummy, feels good to get it out of the way earlyu, I don't think I will be going again!
by Iain
Mon Jul 10, 2023 8:37 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

David, great consistent pacing. Spider, great row on what I know isn't your favourite session! After failing to complete 4min last month, decided on an all out 1k. Target to get below the 3:50.1 SB from last season. THen today an hour LSD trying to maintain good form a generate some power: Time Dist...
by Iain
Mon Jul 10, 2023 8:29 am
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2424

Re: July CTC: 9 x 333 r1'

Had a go at this Saturday, thought I had overcooked it again but struggled through although did last 1/3 of last interval almost without any slide! Time Distnc Rate Pace 01:17.4 333 29 01:56.2 01:17.0 333 30 01:55.6 01:17.1 333 30 01:55.8 01:17.0 333 30 01:55.6 01:16.3 333 31 01:54.6 01:16.4 333 31 ...
by Iain
Mon Jul 10, 2023 8:23 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

That's a good pace Spider! I don't think I would bother with 30S rests, just time to tip my water over!
by Iain
Wed Jul 05, 2023 9:11 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Spider, nice 1500s, good improvement on tired legs! David, I can only dream of your pace, but on the same workout. L:ast time (first short intervals so conservative) averaged 1:58.7 7 weeks ago, but 2 weeks later did the CTC 4 x 1k r2' at 1:59.9 so decided 1:57 a better target. Initially regretted t...
by Iain
Mon Jul 03, 2023 9:26 am
Forum: Training and Racing
Topic: Injuries.....:(
Replies: 1132
Views: 115388

Re: Injuries.....:(

Get well soon Paul, don't let it become an excuse not to return, an easy row is great for cramp!

- Iain
by Iain
Sun Jul 02, 2023 11:48 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Great consistent training David, 15k hour at 21SPM is impressive, while 5k R24 not much slower than your long intervals without a warm up shows a lot more commitment than I have. After 2 failed attempts at getting the CTC done for last week, tried this month's on first day. Set off too quick and H/D...
by Iain
Sun Jul 02, 2023 11:34 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

Ian another session 1S/split faster than last time =D>

Spider, you are putting me to shame with your HM and the EM session pretty quick as well.
by Iain
Fri Jun 30, 2023 7:13 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Impressive sessions David!
by Iain
Thu Jun 29, 2023 8:51 am
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2424

July CTC: 9 x 333 r1'

Andy of Te Waka has sent his team's challenge for July:

"Workout will be.
9 rounds of 333m
60 seconds rest after each round.
No restrictions"

Regards,
Joe
by Iain
Tue Jun 27, 2023 9:22 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

Ian Bee wrote: Tue Jun 27, 2023 9:05 amFirst three reps were probably too fast, fourth let me know I'd pushed too hard and fifth was as near an HD as I've had in a while.
Still +70m over last time and you got to the end, I call that a win!
by Iain
Mon Jun 26, 2023 7:06 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

Still a good session in this heat Spider. Ian, going really well tyo keep beating your previous times even if the sessions are at higher HR.

- Iain
by Iain
Mon Jun 26, 2023 7:02 am
Forum: Free Spirits forum
Topic: Captain
Replies: 29
Views: 3761

Re: Captain

Not sure Peter's solution would work for everyone, although I did once have a family doctor who alwys accused me of too little red wine if ever had "holiday belly".

Get well soon.

Iain
by Iain
Mon Jun 26, 2023 7:00 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Great sessions there given the conditions. Spider, at theast it makes next times target easy to understand! 2 days of failed CTC attempts for me today. Just need to face down those H/D demons! David, its the sweat that allows the movement of the handle and softens the calluses, they will harden with...
by Iain
Thu Jun 22, 2023 10:47 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

I can maintain high SPM for short periods. This is because my rating is limited by breathing. Aerobic rowing at higher intensity for me requires 2 breaths per stroke, but for 1 min I can manage on 1 breath per stroke and so maintain >30SPM (although I do weaken with 1min recovery due to incomplete r...
by Iain
Thu Jun 22, 2023 7:00 am
Forum: Free Spirits forum
Topic: Heart Rate Monitor Recommendation?
Replies: 4
Views: 769

Re: Heart Rate Monitor Recommendation?

Zoot, I use an AP so can't help, but great to hear from you again, so what training have you been upto and what are your plans / objectives?
by Iain
Thu Jun 22, 2023 6:55 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Thanks for your reply. Your comment about what I am doing now being an appropriate regime and comparing what I am doing to EM's workouts as suggested set me thinking. I think I have just made the classic mistake of too many "grey" workouts. The PP interval sessions are what is required, bu...
by Iain
Wed Jun 21, 2023 3:54 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Spider, thanks for this. My problem is that I just can't row without faults at moderately lower SPI (I can halve them, but otherwise the range (ignoring from muscular weakness that effects both ends of the range) is about +/- 5% and at the lower end I struggle to exceed 19SPM for >30 min. This may b...
by Iain
Wed Jun 21, 2023 12:57 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 459262

Re: The Pete Plan etc

Well done on your continued progress David. Spider, thanks for the advice, too stubborn, should have backed off earlier. Improved my stroke a bit and now really struggle to rate 20 for any time (gory details on the "What Training" thread as seemed relevant). Should I start doing shorter SS...
by Iain
Wed Jun 21, 2023 9:07 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 377179

Re: what training have free spirits been doing today?

Today I wimped out of my HM attempt after 8k, after high HR at this pace on Monday (see PP thread) I was unsure of my ability to hold it and settled for a split session in 3rd 2k. Really struggling to maintain any decent rating, so decided to hold R20 for the remaining hour after I had had some brea...