Amazing performances from FSs, looking great on run in to BIRC. Cliff, that is a huge improvement. Based on an amazing predictions spreadsheet http://concept2.co.uk/forum/viewtopic.p ... 3&e=500553 your 2k should be around 7:44! So soon time to revisit!

- Iain

My next target is 2:01.5. :shock: Given that you did 2 >4S faster, this should be a breeze. Well done, very cose to PB on those last 2. To go much lower you need to get your rate up higher. You were getting much more work per stroke for the last 2, so your legs weren't completely shot. Some people ...

J-R, didn't row this morning, so you really are past now =D> great to see you posting serious distances again. Now to creep past Jeff and hope he doesn't wake up .

- Iain

Thanks for the comments. I wasn't expecting feedback to be honest. On the C2 board I got no response on queries on the 110k plan, just comments that EF's Plan was an updated version (at the time my HR made EF's program ineffective and there is some equipment that interferes with HR monitor where I d...

"Mikkel's" formula is Paul's Law. If you use the more generalised form (pace increases by a constant amount for each doubling of distance" then you do have a formula that seems to work pretty well for most people from 1k to 10k. Someone on the main forum did an analysis of the "P...

J-R, you really have the bit between your teeth. I am glad that I decided to get my gentlemanly gesture in before I was knocked over and spiked by your stilleto climbing boots! Your not passed yet (I did 16.2k this morning), but I can smell your perfume you are so close! I just hope (for M-B purpose...

An hour in a PAIR! You are ahead of me. My one experience of a pair (ignoring the training tub we rowed when first OTW), resulted in a ducking only just round the corner (1/2 a mile?) from the boathouse. Put it down to excess testosterone meaning muscles engaged without brain (I was 22 at the time ...

This PP is hard on me. I can take one week of it before having to do an easy week or two. You can experiment with the PP to find out what works for you. Pete's suggestion is taht you start doing the intervals at a pace you could complete the session without the breaks. then the steady rows between ...

I have the same problem, especially as technique disintegrates as I tire. Pete said the key is a smooth power application rather than an explosion, noty quite managed it consistantly myself (I have ended more than 10 100m or 20-30" pieces sitting on the rail).

Best of luck

Iain

Good to see more activity here again (I thought the J's had it there for a while!) Christine, I'm glad I didn't call you during that waterfall if you only lost 18S from 2 calls, did you carry on rowing with the other hand? Brilliant to PB the last interval after not feeling great and your interuptio...

Jessica-Red wrote:1st session today without ankle support on -it was Ok-so now I will get gearing up again....

Glad you are improving. I have a minor cough, so will be taking it easy (read stepping graciously aside to let the JR train rush past).

- Iain

Sorry for the length! Saturday 31/10: Rushed after sleeping in. Settled for 2x(2k<1:57/3k<2:07). Some discomfort in left quad, but dulled during w/up. Back feeling much better. 2k - 7:55.8(25.5) - while since I have done a longer interval, seemed to drag, but no h/d worries. 3k - 12:35.7(21.7) - set...

Slightly off topic, but if these results are representative, it seems FreeSpirits are more likely to be P's than J's against rowing community biased the other way. Seems appropriate for our name and philosophy. I assume people wanting scheduled team challenges, encouragement to participate etc. woul...

Then I thought why not try and improve my 500 metre time. Which I did to 1:46. I can't see how on earth people can keep this pace or faster up for 2000 metres. Yes even more so is that a 12 year old can be pretty near this pace too over 2k =D> =D> =D> Thanks Colin, another reason to remain forever ...

I suffer if I eat less than 6 hours before any kind of training. Even taking on fluids has to be done gradually during a FM and I would never drink during a HM (I know it's not good). Boris Becker used to eat 7 bananas during 5 sets of tennis and I used to think "How can he win Wimbledon with ...

I have been accumulating comments on training for a while, but not posting due to no details and the post is now fairly long. Would this be of interest here, or should I scrap it?

- Iain

...What does interest me is you normally do 5ks, this is something I toyed with when planning todays session, how many do you do and do you use this for distance training? Andy, I am building for an ultra at 2:18 pace, heading to 100k in 12 hours. So steadily increasing. Initially did 25k, then FM,...

ENTP for me, so *I fail the usual pattern as well!

- Iain

Welcome Mat, great 6k, I can't imagine what your potential is if you did the full range of intervals etc. Andy, that is a killer session, well done for completing. Rest depends on the purpose of the session. If this was a try out for a FM at this pace, 5' may be a little long, i try and stick to 2',...

cweed wrote:Iain... I did not think they were part of the plan

I am not currently on PP, but spent 8 months on Pete's coaching program, so spent a lot of time quizzing him on his thoughts.

- Iain

Iain. Sincere congratulations on 500 PB. It's looking dangerously close to mine now!! #-o I don't recommend turning the CTC into a 500 attempt as it hurts and makes the rest of the session a struggle! You are still >8% higher power than me, a huge gap. I might find a few tenths on a good day for a ...

Treacle in the erg, the treacle for me was where my legs used to be

- Iain

This is week 3 of the first cycle for me. When should I do a 2k TT to see where I am at? This is not prescribed and not necessary for pacing, 2k's should be done whenever you can face them 'though if you are anything like me, as I would much rather face a rabid rottweiler or FM :| . The 2k can eith...

Indeed I have. I hope to post tonight (I can't do so at work).

- Iain

Thank you for all the praise, as ever I am left wondering whether I could have gone faster if I had paced it more evenly. With people doing a mile at Newark, a mere 400m of pain seemed to be getting off too lightly. I was unwilling to do the 2k of the C2 Challenge (I think I'll wait until I have a l...