Search found 1193 matches

by gregsmith01748
Tue May 10, 2011 4:12 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Today's workout was weight training plus a 40' L4 2.5K wu (~10min) 2 strength training circuits (~30min) 40' L4 Target____________|_Actual_____________|_Delta Strokes__|_ Meters__|_Strokes__|_Meters__|_Strokes_|_Meters 168_____|__2411___|__180____|__2413__|__12____|__1 172_____|__2427___|__176____|_...
by gregsmith01748
Tue May 10, 2011 12:03 am
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Re: first 500 too fast. I was just so pissed that I had flubbed to 500m time trial that I couldn't hold back. It all worked OK, but I agree it would have been more pleasant (and conventional) to crush the last rep instead of the first. @SI: nice 10k! If you're using that as a way to judge progress, ...
by gregsmith01748
Mon May 09, 2011 5:57 pm
Forum: Free Spirits forum
Topic: May CTC: 1k unrestricted
Replies: 86
Views: 2591

Re: May CTC: 1k unrestricted

Attempt #1: Crash and burn, Fly and die, Handle down disaster (3:20.7) I gotta say, for the first 500m, I was going like a bat outta hell, then it all went horribly, horribly wrong. I was on a sub 3:10 pace for 1000m down to 500m, and again from 250m to 0m. The bit between 500m and 250m, we can just...
by gregsmith01748
Mon May 09, 2011 5:52 pm
Forum: Free Spirits forum
Topic: 2012 targets
Replies: 44
Views: 2206

Re: 2012 targets

Reposted from the Concept2 US forum. What I did this yearr: - Rowed 4M meters (plus whatever I do the rest of this week. That's like rowing from my house to Vancouver, BC. - I spent 269 hours (and 24 minutes) on the machine so far. - Improved my 2K time from 7:07.7 to 6:43.6. And entered my first ev...
by gregsmith01748
Mon May 09, 2011 5:45 pm
Forum: Free Spirits forum
Topic: Nonathlon 2012
Replies: 346
Views: 11531

Re: Nonathlon 2012

So I did a 1K and a 500m time trial today to try to improve my standings. I did, at least a little. I went from 7779 to 7928. Still chasing Paul, but at least I can see him on the horizon now. The embarassing bit is that even with a dedicated 500m trial, it's still my lowest score! I'll have to do s...
by gregsmith01748
Mon May 09, 2011 5:40 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

L1 - 8x500m, 4' rest The 4' rest includes 45" of panting after the interval, 500m at 2:30 pace, and 45" of getting myself psyched up for the next interval Target Pace: 1:40 (This is 0.9 sec faster than my 2K PB, and about 3 seconds slower than my best 8x500) Results 500_____|__01:36.2__|__...
by gregsmith01748
Sat May 07, 2011 5:10 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Nice L1, Si! For me today, it was a recovery row. 90' HR fartlek. http://img101.imageshack.us/img101/1107/90minhrfartlek.png Details posted here: http://concept2.co.uk/forum/blog.php?u=11746&b=85124 Tommorow: L1 session. Hopefully something good enough to use for the CTC and to improve some nona...
by gregsmith01748
Fri May 06, 2011 2:53 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

L4 and weights for me today. 10' warmup on the erg, then onto strength training. The weights kicked my butt, so I elected to do the slowest possible L4 ever. 40' at r16. Still after the weights, it had my HR up in the mid-150s. :oops: Target____________ |_Actual____________|_Delta Strokes__|_ Meters...
by gregsmith01748
Thu May 05, 2011 11:34 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Errr, Ummm...What's an L2 waterfall?

Looks like a bastard of a workout, right up my alley.
by gregsmith01748
Thu May 05, 2011 8:29 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Jason, you should definitely try some L4s. They are a blast and you can really tune what you want out of a workout. - Want long and slow: pile up a bunch of 168s and 172s - Want to go climbing over hills: 168, 172, 176, 180 - Want some intervals: do 4 - 200s with a 4 minute rest The cool thing is th...
by gregsmith01748
Thu May 05, 2011 8:11 pm
Forum: Free Spirits forum
Topic: Anyone had any PBs recently?
Replies: 12517
Views: 475254

Re: Anyone had any PBs recently?

@thornmaster: Nice 1K PB, and I see it puts you nice and high in the rankings for the CTC. Today, I pulled a HM PB was: 1:21:50 is 1:20:39.2 (1:54.6) This distance was vexing me. I pulled my last PB way back in October of 2010 and have failed trying to better it a few times since. details here: http...
by gregsmith01748
Thu May 05, 2011 6:54 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

I am a total weight training noob, so I am starting really simple I do three circuits of - Pull ups - Squats - Bench Press - Deadlift (with dumbells because I am worried for my back) - Bent over row (with dumbell), one arm at a time, kneeling on a bench - Dumbell curls - Abs of some sort (crunches, ...
by gregsmith01748
Thu May 05, 2011 5:20 pm
Forum: Free Spirits forum
Topic: Nonathlon 2012
Replies: 346
Views: 11531

Re: Nonathlon 2012

I'm into it now. I just PB'ed a HM and filled in all the split from 6K up to the HM marathon with my intermediate times. Using my 5K time from last weekend, I filled in everything to 5K Up to 7th overall spot and 2nd to Paul for Free Spirits. Won't be there for long I suspect. The HM bought me 921 p...
by gregsmith01748
Thu May 05, 2011 4:44 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Today, let's just call it the mother of all L3 workouts, shall we? Half Marathon PB, Avg Split 1:54.6, Avg HR 162+ (a PB by about a minute and 10 seconds) You know that scene in Forest Gump, where he's been running for like a year, and he stops on the road and says "I'm kinda tired, I think I'l...
by gregsmith01748
Mon May 02, 2011 9:26 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Thanks, Huw. Speaking of work disruptions, I am posting from 10000m up, above the Arizona desert on my way to San Diego.
I wonder if I can find an erg out there?
by gregsmith01748
Mon May 02, 2011 7:57 pm
Forum: Training and Racing
Topic: L4s, etc...the Wolverine(sque) Plan
Replies: 3797
Views: 145243

Re: L4s, etc...the Wolverine(sque) Plan

Hi, I'm new to Free Spirits, and I was pleased to see this thread. I've been using the WP for about 11 months, and I've been pleased with the structure that it has provided. Over that time, I managed to improve my 2K time from 7:00.2 to my current 6:43.6. I used to strictly follow the workout sequen...
by gregsmith01748
Mon May 02, 2011 7:33 pm
Forum: Free Spirits forum
Topic: Nonathlon 2012
Replies: 346
Views: 11531

Re: Nonathlon 2012

Hi,

I'm registered on the 2012 Nonathlon. Id "smithgr". Would you add me to the team?

Thanks
by gregsmith01748
Mon May 02, 2011 5:08 pm
Forum: Free Spirits forum
Topic: WELCOME to New Members
Replies: 2602
Views: 300261

Re: WELCOME to New Members

Hi,

My name is Greg, and I've been rowing for about 18 months. I posted about 4M meters last year, and just today I joined Free Spirits.

I'm interested in CTC and other challenges. And I have been following a few Free Spirits members on the UK forum.

Just thought I'd say Hi!

Greg