Free Spirits Rowing

Tako, Congratulations on your sub 7 2k .

Thanks Jon and Max! Hopefully more like that to come.

And yet another certificate of insanity

50k - you lunatic (congrats though!!)

Well done Tako . I wonder if that means you are half way to full insanity!

Yes, correct Max! The 100k is a still a target

After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today



A great weekend to all of you and remember to do the C2CTC!!! All entries count!

Tako wrote: ↑Sat Aug 17, 2019 10:32 am After reaching the 7k a day again and doing the C2CTC and cool down I noticed the nice score in the log book today

That's got to be worth a 4321m warm-up row, surely.

Hi everyone.

I’m back, always wanted to say that !

I just bought a Dynamic rower. So I will be rowing a little. I will not be say much in here or log a lot.After assembling and testing the machine I did my first row today. an interval row 0:30/1:00r...10, time 5:00, pace 1:43.5, 40 s/m just to boost my body ! Best pace in the end: 1:30.3

v0:30/1:00r...10 row
1,521 METERS, 5:00.0 TIME, 1:38.6 PACE, 124 CALORIES, Rest Distance 196m, Rest Time 9:00.0, Overall Distance 1,717m Overall Time 14:00.0, Average Watts 365, Calories Per Hour 1555, Stroke Rate 39, Stroke Count 205, Drag Factor 137

0:30.0 156m 1:36.1 394 1654 42
r: 1:00 23m

0:30.0 157m 1:35.5 401 1681 40
r: 1:00 23m

0:30.0 158m 1:34.9 409 1707 40
r: 1:00 23m

0:30.0 160m 1:33.7 425 1761 42
r: 1:00 20m

0:30.0 154m 1:37.4 379 1603 40
r: 1:00 19m

0:30.0 135m 1:51.1 255 1178 36
r: 1:00 15m

0:30.0 142m 1:45.6 297 1321 36
r: 1:00 15m

0:30.0 150m 1:40.0 350 1504 40
r: 1:00 23m

0:30.0 146m 1:42.7 323 1410 38
r: 1:00 17m

0:30.0 163m 1:32.0 449 1845 44

Really weak at the end, but much better than yesterday !

Intervaltraining 100m/2r...5

Time Meters Pace/Watts, Cal/Hr, S/M

1:22.1 500m 1:22.0 632 2476 51
0:15.4 100m 1:17.0 767 2938 59 (SB)
r: 2:00 26m
0:16.3 100m 1:21.5 647 2525 52
r: 2:00 21m
0:16.7 100m 1:23.5 601 2369 50
r: 2:00 23m
0:17.3 100m 1:26.4 541 2161 45
r: 2:00 22m
0:16.5 100m 1:22.5 623 2445 51

Interval
Time Meters Pace Watts Cal/Hr S/M
16:00.0 4,150m 1:55.6 226 1078 29
1:00.0 251m 1:59.5 205 1005 33
r: 1:00 13m
2:00.0 526m 1:54.0 236 1111 30
r: 2:00 16m
3:00.0 786m 1:54.5 233 1102 28
r: 3:00 17m
4:00.0 1,009m 1:58.9 208 1016 27
r: 4:00 16m
3:00.0 757m 1:58.8 208 1016 30
r: 3:00 19m
2:00.0 521m 1:55.1 229 1088 29
r: 2:00 19m
1:00.0 301m 1:39.6 354 1516 40
r: 1:00 21m
r121m

Lovely training with a okay ending.

Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.

MaxMacLaren1 wrote: ↑Tue Aug 20, 2019 8:31 pm Hello Mikkel, That is an impressive amount of power! Hope you planning on joining in the CTC.

Thanks, yes lots of power but still no stamina

Very little training today. Just relaxed meters.

Just 3000 meters in low pace. Lost some weight since I started !

A wild first 500 meters in pace 1:30.2 ! No warm up and no preparation, and the first clean 500 in 4 years

Just 100m again in 15.3 seconds !

Splits
Time Meters Pace Watts Cal/Hr S/M

0:15.3 100m 1:16.5 782 2990 55

30 mins steady, 1:56.4/500, 22 spm.

Shang-Chi -- Those are some very nice rows for a 1st week back!
David -- looks like a nice steady row!

==========

I hesitate to even post my rows this week. I've been suffering recurring, acute back pain that has kept me off the rower for some time. I am starting to add workouts, but I intend to keep the intensity low for at least 12 weeks to build up some basic endurance.

Fri - UT2 (2x10) r2' R20, AHR 106, 2:50/500m
Mon - UT2 (2x11) r2' R20, AHR 109, 2:50
Wed - UT2 (2x12) r2' R20, AHR 108, 2:51

Pretty embarrassing... but you have to start somewhere.

Cheers,
zoot

Just 5000 m in pace 2:06,6 DF 145

Thanks zootMutant !

Hi zoot,
Instead of calling it embarrassing you should see it as a good thing, as we can keep an eye on you, so you don’t go too hard too early
Good luck with getting back into shape!
Take it easy!

zootMutant wrote: ↑Thu Sep 05, 2019 4:21 am ... but you have to start somewhere.

Thanks zoot you have probably saved me a lot of heart ache and pain. I will follow your lead when I get back on the erg because I would have tried to go too fast too soon!

PP Week 1

5x1500 m (5R)
1) 1.44.8 / 27 spm
2) 1.44.7 / 27 spm
3) 1.44.7 / 28 spm
4) 1.44.6 / 28 spm
5) 1.42.9 / 29 spm

1.44.3 av

10k steady at 1.55.7 / 23 spm
Took first 2k easy at c. 2.00/500 then tried to shoot for a 1.55 odd av.