Free Spirits Rowing

Caratacus wrote: ↑Wed Jun 20, 2018 12:00 pm Great session there Ian Not sure I'd describe a near pb pace as 'steady' but maybe I'm misunderstanding

No - fair point. I do need to determine (after suitable soul searching) what counts as "steady". It's a work in progress - didn't think I'd be as close to my 10km or 30 minute targets at this point of the year yet be feeling relatively fresh at the end of the respective pieces

4x1500m, 4r

Had a evening of far too much good Indian food last night, so wasn't expecting this to go well. My pace boat was last times' outing, and I was a gnats whisker ahead of that



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250m pyramid today and inspired by Claudius's awesome time I thought I should up my game. Smashed cycle 1 with an average pace of 1:42.0, an improvement of 1.4s! The last 250 was 1.33.8 and felt pretty good.

Ian Bee wrote: ↑Thu Jun 21, 2018 10:09 am far too much good Indian food

Oh ha...it could end up in "montezuma's revenge"...

MaxMacLaren1 wrote: ↑Thu Jun 21, 2018 4:07 pm inspired by Claudius's awesome time

thx Max, you also did very well this "funny pyramide" - it is a good preparation for the july ctc- a complete wired sprint stuff---but with a lot of repdigits

on Monday, the day before my 2nd go for the 10k, i did the 4x2k PP, and it went according to my plan...but after that 10k on Tuesday my Body was pushed too far into the red line...need some rest...had to cancel the summer solstice row and did only a relaxed cycle tour to taper down for sunday...there is a local cycle event- i opted for a 70k and 1200 altitude meters...despite this short tour i need some rest...

Claudius, Hope you enjoy the fresh air tomorrow.

Cycle 2 finished today! Average improvement of 0.6s. If it's not too hot next week the current plan is to focus on middle distance Nonathlon points plus a second CTC attempt.

Success in the 30 minutes stakes



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Congratulations Ian, now for a new target

Speed Pyramid
Completed last time in average of 1:42.3
Pretty happy and quite astonished to smash that with a 1:40.8 which is only 0.5s over my best for this session (that I can find)

Hello, i had my last short interval of the 2nd cycle yesterday, the 4x1k, it went well, improvement of 1,5s avg pace, next week followed by the endurance interval...and perhaps a first try for the july ctc. The whole 2nd week of July i couldnt do any rowing- but a lot of Mountainbiking in garmisch...workshop sportsmedicine !

The start of my Round 8 this morning went a bit all over the shop:

1) should have been 12x500m, but I inexplicably stopped at 10;
2) my pace boat was set to 10x600m pace

Most frustratingly, felt pretty fresh this morning so I think I probably could have improved this set (the time was frankly a bit soft even for me). Oh well. More energy to tackle a 500m sprint later....

Ian Bee wrote: ↑Tue Jul 03, 2018 8:33 am The start of my Round 8 this morning went a bit all over the shop:

I'm pleased to hear it's not just me that has moments!

Today's 12x250m sprint session was very hard. 1:35.1 which is 0.3 ave pace better than last time but there was a bit of trading rate for pace. Hopefully just the effects of 2 PBs last week and a hard ctc, or else I'm in trouble!

Nice going Max.

My little morning mess did lead to a 500m pb in the evening, so kind of worked out.

This morning I had a little 30 minute experiment rather than my planned 7.5k to see if my last session was a blip. Turned out I improved my pb by 14m.

I wouldn't say it was 'easy', but I fear I'm near convinced that all future 7.5k sessions will now be 30 minutes (I'll keep the 10km and 8.5km as the formal steady rows to keep vaguely with the pp rhythm).



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Caratacus wrote: ↑Wed Jun 27, 2018 10:13 am Pretty happy and quite astonished to smash that with a 1:40.8 which is only 0.5s over my best for this session (that I can find)

That is a mighty row

And Ian well done on your PBs.

Tough one today. I could blame it on the humidity. Could blame it on yesterday evening's leg workout. Could even bring in the 30 minutes session yesterday morning.

Irrespective, couldn't match the last 4x1500m. Very nearly bailed on the final rep, which would have hurt more than the (only slightly) poorer time. Hey ho.



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Ian I feel your pain, I also had a tough session today. 4x2000m done last time in 1:48.7 but the effects of a swelteringly hot gym and also probably due to currently being in the process of dropping bodyweight meant I could only manage a 1:50.5 average Still, makes it easier for next time

Caratacus wrote: ↑Thu Jul 05, 2018 10:49 amI could only manage a 1:50.5 average

Impressive given the circumstances.

Caratacus wrote: ↑Thu Jul 05, 2018 10:49 amStill, makes it easier for next time

Ah - a silver lining

8×500 today and every time the are you finished prompt came up I was very tempted to press "yes". 1:39.0 which is an improvement of 0.4s.

5x1.5k @ 1:46.8 which is an average of 0.3 faster. If I manage to get to the end of cycle 3 in July I might just focus on the speed intervals in August.

Great sets again Max.

Since it was a positively chlliy 26 degrees C this morning, there was no excuse not to proceed with the scheduled 8x 750, 1r.

The last couple of rounds of this has been off the pace by some margin so, in a fit of madness aided by watching 47 Ronin (with Keanu "balsa wood" Reeves), I set the pace boat to my pb back in early April. My quiet objective was to hold 1.55/56.

Pretty happy with the result in the circumstances (pb +4s).



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Great to see some impressive results Max and Ian.
I have felt really low energy in the gym over the past week or two and didn't really fancy a hard interval session so thought I would try a 'reasonably' hard 5k to get back in the groove. Managed a bit of a sprint finish so had more to give which means mission accomplished

Will get back on the plan soon but in the meantime wanted to record a sub 7 2k as I didn't have one this season. Was hard work but not hard enough so tacked on a 500m afterwards to improve my nonathlon score

2k: 6:58.6

500m: 1:34.5

Congrats to all you PPers!
Looks like the effort pays off when looking at the C2CTC performances!

Caratacus wrote: ↑Wed Jul 11, 2018 10:49 am 2k: 6:58.6
500m: 1:34.5

A sub 7 2k and sub 1:35 500m just for fun ! Those times are not a million miles away from my PBs!!!

Tako wrote: ↑Fri Jul 13, 2018 11:39 am Congrats to all you PPers!
Looks like the effort pays off when looking at the C2CTC performances!

Tempted to join in? Summer would be an ideal time to start because cycle 1 would be done in high temperatures

Clearly tempted, but I would follow the standard one while it sometimes looks like you guys are doing variants or a 5k version or something....

Anyway it will have to wait until cooler weather

Tako wrote: ↑Fri Jul 13, 2018 5:25 pm Clearly tempted, but I would follow the standard one while it sometimes looks like you guys are doing variants or a 5k version or something....

I think Ian follows the 5k plan and both Felton and Claudius follow the 2k plan (although Claudius is often busy). I follow the 2k plan with an extra 3 speed interval sessions to help improve my 500m and 1k times. Just to confuse things, inbetween the interval sessions we sometimes post our steady distance or hard distance sessions .