Finally got it done but did it after work and weights. Stuck with r24.
1,609m...5:23.0...1:40.3...r24
Search found 3652 matches
- Sat Oct 31, 2015 12:06 pm
- Forum: Free Spirits forum
- Topic: Indoor rowers league 2014/15, formerly Challenge Series
- Replies: 102
- Views: 14612
- Sat Oct 31, 2015 7:02 am
- Forum: Free Spirits forum
- Topic: Indoor rowers league 2014/15, formerly Challenge Series
- Replies: 102
- Views: 14612
Re: Indoor rowers league 2014/15, formerly Challenge Series
That's great Jason. Just make sure you do it as a standalone mile - they have very strict rules about this. Maybe it would be better if you did the mile first and then did 2 x 2k afterwards. The PP 5k Plan is designed around 2k warm up then hard 2k then 2k cool down so I will change it to 2k warm u...
- Fri Oct 30, 2015 5:32 pm
- Forum: Free Spirits forum
- Topic: Indoor rowers league 2014/15, formerly Challenge Series
- Replies: 102
- Views: 14612
Re: Indoor rowers league 2014/15, formerly Challenge Series
Just had a look at the team standings and we only have six results entered this month. So this is a quick nudge for the four members who haven't entered times yet - you know who you are. [-X :lol: :oops: :oops: :oops: Forgot all about this. I will change my session tomorrow to include a mile. Was s...
- Thu Oct 29, 2015 6:19 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468679
Re: The Pete Plan
Hi Scotch. Going to need a bit more info to figure out were you are on your 2k plan. Have you ever tried a 2k predictor like 6x500m with 1min rest at target 2k pace? What df do you row on? Have you any chance of dropping down from 78kgs to 75kgs? Because that would make you a good LWT instead of an ...
- Wed Oct 28, 2015 6:43 am
- Forum: Training and Racing
- Topic: The Pete Plan etc
- Replies: 8228
- Views: 468679
Re: The Pete Plan
5:00am session this morning. Getting more structure to my training now.
4x1500m with 2min rest .
22:21.5...6k...1:51.7...r21
1500m...1:52.6...r22
1500m...1:52.2...r21
1500m...1:51.5...r21
1500m...1:50.7...r21
Sweating like a buffalo after that.
4x1500m with 2min rest .
22:21.5...6k...1:51.7...r21
1500m...1:52.6...r22
1500m...1:52.2...r21
1500m...1:51.5...r21
1500m...1:50.7...r21
Sweating like a buffalo after that.
- Mon Oct 26, 2015 1:31 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Been ill for 5 days and was missing the erg so went for an old fav session. 12x500m with 1min rest at df130.
- Mon Oct 26, 2015 8:17 am
- Forum: Training and Racing
- Topic: English Indoor Rowing Champs
- Replies: 38
- Views: 5330
Re: English Indoor Rowing Champs
Hey folks, Having just posted something in the British champs thread, I noticed there was nothing on here about the English at the end of January. (31st - at Manchester Velodrome again) John done a bit of searching and can not find a link or a proper date for the English??? It is normally in March....
- Thu Oct 22, 2015 5:29 am
- Forum: The Sanctuary
- Topic: Jokes
- Replies: 274
- Views: 64915
Re: Jokes
A man sees a sign outside a house - 'Talking Dog For Sale.' He rings the bell, the owner appears and tells him the dog can be viewed in the back garden. The man... sees a very nice looking Labrador Retriever sitting there. "Do you really talk?" he asks the dog. "Yes," the Labrado...
- Wed Oct 21, 2015 8:17 am
- Forum: The Sanctuary
- Topic: We made the 100th this week.
- Replies: 36
- Views: 8787
Re: We made the 100th this week.
Great picture.
- Wed Oct 14, 2015 8:51 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
12065794_993280467390357_1966355991569799774_n.jpg Massive fail on the OCD. [-X [-X :wink: I had a day off as well today but my wife had other ideas!!!! A 1 tonne bag of stones turned up at 9:00am and it was my job to sort the garden out. :roll: :roll: So after sorting out the garden and shifting 1...
- Tue Oct 13, 2015 5:41 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Another day and another step in the right direction this morning at 5:20am. Managed to get on the clean erg this morning and set the drag at 132 and pushed harder and got better results. All positive signs. :D 9x444m with 1min rest (Random interval power) 13:42.6...3996m...1:42.9...r24 444m...1:45.5...
- Mon Oct 12, 2015 11:09 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Glad to hear the hamstring pain is gone, Jason. That's some session at DF 111. Maybe you should bring in a screwdriver and ask to borrow their vacuum cleaner the next time you visit the gym. Thanks Paul and Alan. Who do you think cleans the good erg in the gym? The erg that has a nickle chain and a...
- Mon Oct 12, 2015 7:01 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
The hamstring pain has gone and the cold is going away so this mornings session was about getting some more power down and getting over r22. But the gods were against me this morning because I had to use the older of the 2 ergs in the gym with a max drag of 111. :( Normally use 129-135. 9x421m with ...
- Fri Oct 09, 2015 1:03 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Today was chest, rowing then legs. Today was damage limitation during having this slight cold on the rower.
- Thu Oct 08, 2015 9:49 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
11145892_980360535349017_6384845195359472993_n.jpg Hamstring is fine Paul. Thanks for asking, but got some kind of cold going on but nothing serious. Just need to build up the rate now and get the breathing right. More random intervals today after weights on back and shoulders. (dropped the "s...
- Wed Oct 07, 2015 1:12 pm
- Forum: Free Spirits forum
- Topic: Meter board banter
- Replies: 3520
- Views: 202828
Re: Meter board banter
We seem to have lost one of our top 6 rowers as we have all moved up a position.
- Tue Oct 06, 2015 7:57 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Nice negative split 30min there Barbara. 8) My training this morning felt the oppisite to yours after lack of sleep tossing and turning and another early start in the gym at 5:25am. More random intervals but painful today. 611mx6 with 1min rest. 13:13.6...3666m...1:48.2...r22(average for session) 61...
- Sun Oct 04, 2015 11:57 am
- Forum: Free Spirits forum
- Topic: Free Spirits CTC Participation and Leaderboard
- Replies: 709
- Views: 121865
Re: Free Spirits CTC Participation and Leaderboard
Rodger wrote:
Jason Hewitt made it 50 for Free Spirits. =D>
I noticed Stan accepted my invite to join the facebook CTC site 2 days ago, so things must be on the up.
- Thu Oct 01, 2015 9:50 am
- Forum: Free Spirits forum
- Topic: October CTC - The Joan Van Blom Star Spangled Banner
- Replies: 43
- Views: 3678
Re: October CTC - The Joan Van Blom Star Spangled Banner
Looking ahead to the future again, let the games begin.
- Wed Sep 30, 2015 1:17 pm
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Back and shoulders followed by more random low rate driving.
- Mon Sep 28, 2015 3:32 pm
- Forum: Training and Racing
- Topic: BRIC 2015 Reloaded
- Replies: 59
- Views: 6154
Re: BRIC 2015 Reloaded
£32.50 for a 2k race. Boom. And £26 for a 500m race.
- Mon Sep 28, 2015 5:55 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
As an exrta JVB memorial type row I decided on a not so random interval row after chest day at 5:20am. 7x684m with 1min rest. 17:17.6...4788...1:48.3...r23(Average for session) 684m...1:49.8...r23 684m...1:48.9...r23 684m...1:48.4...r23 684m...1:48.0...r22 684m...1:48.1...r22 684m...1:47.7...r22 684...
- Sat Sep 26, 2015 11:03 am
- Forum: Free Spirits forum
- Topic: Lifetime Millionaires Club
- Replies: 3569
- Views: 293596
Re: Lifetime Millionaires Club
Just passed 16 million meters today.
- Sat Sep 26, 2015 11:02 am
- Forum: Free Spirits forum
- Topic: 26 September: 7684m JVB memorial CTC row
- Replies: 16
- Views: 2372
Re: 26 September: 7684m JVB memorial CTC row
This row took me over 16 million meters.
7,684m...28:30.5...1:51.3...r23
Back and shoulders first.
7,684m...28:30.5...1:51.3...r23
Back and shoulders first.
- Fri Sep 25, 2015 9:32 am
- Forum: Free Spirits forum
- Topic: what training have free spirits been doing today?
- Replies: 9274
- Views: 384371
Re: what training have free spirits been doing today?
Feeling better today so pushed a bit harder. Chest before and legs after.