Search found 1193 matches
- 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____|_...
- 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, ...
- 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...
- 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...
- 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...
- 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__|__...
- 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...
- 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...
- 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.
Looks like a bastard of a workout, right up my alley.
- 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...
- 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...
- 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, ...
- 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...
- 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...
- 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?
I wonder if I can find an erg out there?
- 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...
- 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
I'm registered on the 2012 Nonathlon. Id "smithgr". Would you add me to the team?
Thanks
- 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
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