Search found 2607 matches

by Iain
Wed Feb 28, 2024 12:22 pm
Forum: Free Spirits forum
Topic: February CTC: Sprint Sandwich
Replies: 38
Views: 1435

Re: February CTC: Sprint Sandwich

Well done Jon, I will not be a lightweight when I have my final attempt tomorrow and with 2 failures need to grow a pair when the going gets tough! It would be nice if a few more ladies could also have a go despite our less than appealing comments. That said at least it isn't a 2k oh wait, that is w...
by Iain
Sat Feb 24, 2024 2:28 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Failed on a CTC attempt this morning. Really not sure what to pace the 200s at! Tim Distnc Rate Split MaxHR % MinHR % 6:31.8 1500 24 02:10.6 178 96.7% 118 64.1% - Felt fine, holding back for most at R23, surprised HR so high. 00:48.7 200 30 02:01.8 177 96.2% 151 82.1% - Weak start, clearly 1500 has ...
by Iain
Fri Feb 23, 2024 1:08 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Ian, I would chalk it up as one given flat HR after the first 20 min. some take 75% as the cut off anyway. I love the way that you categorise a week of HMs as simply "cardio week", for most of us it would be an endurance challenge!
by Iain
Wed Feb 21, 2024 11:19 am
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

Felton, nice to see the plan in use. Hope to return early next month to join you! Looks like good conservative pacing. Neg splitting the pyramid is a great achievement and looks like you had fun at the end.
by Iain
Wed Feb 21, 2024 11:12 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Thanks Ian, will show my C/D stats in case you or anyone else is interested. Nice HM, don't think I have ever managed to see such a steady HR on any of mine. Even your sawtooth showed HR staying in Zone 4 =D> . Some time before I try one! Frans, I was in a similar place performance wise 5 months ago...
by Iain
Wed Feb 21, 2024 10:45 am
Forum: Free Spirits forum
Topic: Nonathlon 2023/2024
Replies: 38
Views: 3285

Re: Nonathlon 2023/2024

I've been trying to make my spider diagram look about the same as last season's -- it looks like I'm going to fall short, but hopefully have a good basis for a push next season. I suppose (sadly) that my age is enough that there is a natural decline to overcome every year. :( That's the whole point...
by Iain
Wed Feb 21, 2024 10:43 am
Forum: Free Spirits forum
Topic: JR s health update
Replies: 29
Views: 2461

Re: JR s health update

Carole, only just found out as I was using my very minor issues as excuse to ignore rowing and reading forum would have made me face up to the pathetic nature of my excuses!

Shocked, but glad the worst is over and best wishes with the cardio appointment and onwards to a full recovery.
by Iain
Tue Feb 20, 2024 11:25 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Thanks everyone. I have tended to do my cool downs the other way to Spider starting at a pace that keeps me working but at slower than a sustainable aerobic pace so that my blood flow remains high to flush out the metabolic products from the rest of the session, then I slow the pace in stages to end...
by Iain
Tue Feb 20, 2024 10:51 am
Forum: Free Spirits forum
Topic: Nonathlon 2023/2024
Replies: 38
Views: 3285

Re: Nonathlon 2023/2024

I did have plans, but my break has made it unlikely that I will get close to these. I would like to set a quicker HM, but just taking my pace to the necessary for 10 min in a supposed 40' "LSD" row took my HR to 95% maximum, so may not be in the shape to achieve this pre-year end, braking ...
by Iain
Mon Feb 19, 2024 12:14 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Thanks Ian, and what pace was the majority of the cool down?
by Iain
Sun Feb 18, 2024 7:40 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

THanks for the responses, My HR usually drops quite rapidly (although with 1 min rest on short intervals I have started at 80% plus and finished on occasions while H/D frequently when starting below 120! No, I was meaning when rowing on after the main piece following an "easier" session, I...
by Iain
Sun Feb 18, 2024 10:04 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Great to see the training above, impressed that Ian has kept such a constant training load up and embarrassed at my long break. Struggling after my break, so despite 2 days off decided on 10 min r 0 LSD. Despite elevated HR, my ego would not accept >2:30 splits, so result: Time Distance Rate Split M...
by Iain
Thu Feb 15, 2024 11:38 am
Forum: Free Spirits forum
Topic: February CTC: Sprint Sandwich
Replies: 38
Views: 1435

Re: February CTC: Sprint Sandwich

I'm really bummed, I did the CM Feb 14 challenge, but didn't realize I didn't have until the end of the day to post it. I was trying to finish all the challenges this year, and it's super disheartening to fail on challenge #2. Dougie [Citroen on C2 Forum] might be persuaded to enter this for you Ro...
by Iain
Thu Feb 15, 2024 11:33 am
Forum: Free Spirits forum
Topic: Carole Mc Memorial Row
Replies: 14
Views: 421

Re: Carole Mc Memorial Row

Thanks all and particularly to Plummy for putting my minor aches and pains into perspective. Great to see you more than doubling your best distance since your issues. Wish I had had your example before my minor injury gave me the excuse not to restart after my man-flu recovered, it would have saved ...
by Iain
Wed Feb 14, 2024 9:01 am
Forum: Free Spirits forum
Topic: Carole Mc Memorial Row
Replies: 14
Views: 421

Carole Mc Memorial Row

Only second row back after 3 months of illness and injury. Glad its the taking part that counts. Thought that 2:10 pace would be no issue and then speed up as no idea what my pace currently is. Well quickly hit 95% Max heart rate and struggled to hang on. My feeble attempt at a "sprint" ga...
by Iain
Mon Aug 21, 2023 3:12 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

Nice session Spider. Struggling to get enthusiasm, will need to pull out a CTC soon :? , but only LSDs for too long. HR all over the place. Yesterday was only a bit warmer and more humid, but was more rested and not feeling the effects of beer and curry, but today HR looked better (Ok went quicker i...
by Iain
Mon Aug 14, 2023 1:04 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

After a weekend's walking, eating and drinking, settled in for an abbreviated LSD so went a bit quicker for 45 min, kept rating up a little (R18) and lowered DF to that used earlier in the season (DF110). Time Distnc Rate Pace HRMax % HRMin % 15:00.0 3,218 18 02:19.8 151 82.1% 077 41.8% 15:00.0 3,24...
by Iain
Fri Aug 11, 2023 2:11 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

Nice one Spider. Tweaked my back last Saturday and so first day back today. Lowered DF to 105 and kept SPM up and stroke light, horror story on HR, hope it is just the higher rating and tiredness! Time Distc Rate Pace HRMax % HRMin % 15:00.0 3,217 19 02:19.9 155 84.2% 079 42.9% 15:00.0 3,222 18 02:1...
by Iain
Fri Aug 04, 2023 2:23 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

THanks Spider, one LSD then today did the 10 x 1'r1' as preparation for the CTC later this month. Last time 1:54.9 R28.8. Knew that I needed to up the rating to beat the 1:54.1 R 31.8 on the July CTC. Time Distc Rate Pace HRMax % HRMin % 01:00.0 262 31 01:54.5 149 81.0% 108 58.7% 01:00.0 263 31 01:5...
by Iain
Fri Aug 04, 2023 1:59 pm
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

That's right Iain. I find I can't hit the start of these sprints from a standing start, so I "coast" through the rests. Bar the 15s which blur a tad. I find that this doesn't remove the problem as it only starts when the handle is being accelerated so you need to engineer it so that you a...
by Iain
Fri Aug 04, 2023 1:53 pm
Forum: Free Spirits forum
Topic: July CTC: 9 x 333 r1'
Replies: 28
Views: 2422

Re: July CTC: 9 x 333 r1'

Wonderful to see Captain Stan (once you've been Captain, you're always a Captain) back afloat. And just amazing to see the 'limerick conversation/request for times'. I just about managed to squeeze in a very late entry. Unlike Mat, must have got my pacing quite wrong, as I was suffering from interv...
by Iain
Tue Aug 01, 2023 10:16 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Spider, way to go on the Hr L4. Ian, after the 5min seemed to be harder than last time, good improvement on the sprints. I assume that you rowed through the rests as your HR dropped much less than I would expect. That said, I have found that 30/30S it is really hard to get the pace back to target fr...
by Iain
Sat Jul 29, 2023 6:42 pm
Forum: Training and Racing
Topic: The Pete Plan etc
Replies: 8222
Views: 458685

Re: The Pete Plan etc

Struggling with motivation and finding plenty to procrastinate my training time away! Decided t try and restart with a 5 x 1500 but didn't get far through the second before calling that off. Did a long delayed strength session although feeling slightly stiff, restarted with 10 x 30Sec rest 1 min R24...
by Iain
Thu Jul 27, 2023 7:47 am
Forum: Free Spirits forum
Topic: August CTC: 100 - 500 - 100 pyramid r1'
Replies: 30
Views: 2649

Re: August CTC: 100 - 500 - 100 pyramid r1'

Not exactly, but there is a variation from "It will have to be a good day for me to finish that" through "lets just hope the back holds up" through to "Will be tough, but should be Ok". Last month fopr me was in cat 3 while this is more cat2!
by Iain
Thu Jul 27, 2023 7:44 am
Forum: Free Spirits forum
Topic: what training have free spirits been doing today?
Replies: 9225
Views: 376598

Re: what training have free spirits been doing today?

Ian, well done on the 7-1 min session. I assume that the 7, 3, 5 , 1 is a typo or this would be really tough! I agree that the 20SPM targets seem tough, perhaps more relevant to a monster heavy! Well done on the improvement even if the HR's were much higher. Interesting tyhat on the 7-1 your HR was ...