The January CTC
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- jhaveman
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Re: The January CTC
Well done Ian =D> Looks like you started conservatively and then were still able to speed up a bit.
Plummy, that's a great attempt, noticed that you also took the 1st rep pretty conservatively (a wise strategy as I found out).
So we're now in Perth for 3 full days in a hotel with an erg, and no excuses
To judge how things are going I just did a 30 minutes on the 1st day (found that rowing was harder than I liked). Then on the 2nd day I had an aborted CTC attempt - the 1st rep felt surprisingly easy so I started on a 1:55 speed for a couple of minutes, then had to slow down and finished that rep with a 1:58 pace. The 2nd and 3rd reps were carnage though, and I gave up at that point
For my (for now) final attempt on day 3 I decided to try a flat pace of 2:01 for all reps, which turned out to work better:
992 (2:00.9 )
992 (2:00.9 )
993 (2:00.8 )
987 (2:01.5 )
Overall 3964 (2:01.0 ).
I wouldn't have been very happy with this a few months ago, but for now it'll have to do - I can always blame the mid-30s temperatures over here
If we encounter an erg in Tasmania then I may have another go, would be nice to get over the 4000 meters.
Plummy, that's a great attempt, noticed that you also took the 1st rep pretty conservatively (a wise strategy as I found out).
So we're now in Perth for 3 full days in a hotel with an erg, and no excuses
To judge how things are going I just did a 30 minutes on the 1st day (found that rowing was harder than I liked). Then on the 2nd day I had an aborted CTC attempt - the 1st rep felt surprisingly easy so I started on a 1:55 speed for a couple of minutes, then had to slow down and finished that rep with a 1:58 pace. The 2nd and 3rd reps were carnage though, and I gave up at that point
For my (for now) final attempt on day 3 I decided to try a flat pace of 2:01 for all reps, which turned out to work better:
992 (2:00.9 )
992 (2:00.9 )
993 (2:00.8 )
987 (2:01.5 )
Overall 3964 (2:01.0 ).
I wouldn't have been very happy with this a few months ago, but for now it'll have to do - I can always blame the mid-30s temperatures over here
If we encounter an erg in Tasmania then I may have another go, would be nice to get over the 4000 meters.
- plummy
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Re: The January CTC
Not much to chip away at to get over 4k Jan. Keeping up some cardio work somehow should get you there next time you find an erg. I found holding a solid pace and then going all out for the last 30s was quite a good ploy as the 4m rest on the immediate horizon helped with the 30s blast.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- strider77
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Re: The January CTC
Well done Ian and Jan =D> =D>
Plummy that is too close-well done nice negative splitting =D>
I will now have to have another go thanks Pal !!
Plummy that is too close-well done nice negative splitting =D>
I will now have to have another go thanks Pal !!
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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- Paul Victory
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Re: The January CTC
I had my second attempt at this today. I started off a bit faster than last time and managed a slight negative split, but it was hard work and I found myself wondering if I'd make it to the finish when I was doing the second and third intervals. I'm currently in Alvor, so rowing not my top priority at present, but I may have another go later in the week.
Splits were as follows:
4222 - 1:53.6 - 29
1050 - 1:54.2 - 29
1052 - 1:54.0 - 29
1056 - 1:53.6 - 29
1065 - 1:52.6 - 30
Splits were as follows:
4222 - 1:53.6 - 29
1050 - 1:54.2 - 29
1052 - 1:54.0 - 29
1056 - 1:53.6 - 29
1065 - 1:52.6 - 30
M 68 6'1" 124kg (May05), 92kg (Feb06), 122kg (Aug10), 95kg (Sep11), 117kg (Jun13), now 98kg
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Re: The January CTC
It seems you're doing the same kind of training I'm doing at the moment, the PP5k?Ian Bee wrote:I was hoping for better, but the below was in line with my quick 4 minute test late last year:
Time Meters /500m Watts Cal/Hr s/m 16:00.0 4,121m 1:56.4 221 1060 27 4:00.0 1,026m 1:56.9 219 1053 26 4:00.0 1,030m 1:56.5 221 1060 27 4:00.0 1,032m 1:56.2 223 1066 27 4:00.0 1,033m 1:56.1 223 1066 29For my own interest, this compares pretty well with my most recent Pete Plan test (waterrower based)
6x1km (1r): 1:54 average
4x1.5km (4r): 1:55 average
So perhaps, while leaving room for improvement, a fair reflection....
Great times elsewhere =D>
If you want to compare water rower results with the C2, I did 6x1k (1r) with 1:58.5 average pace. The longer intervals, 4x1500m (4r) up to 4x1800m (4r) so far, I'm doing around 1:59.5 pace. So you are 4.5 seconds/500m faster on the water rower than me on the C2.
M | 48 | 1.78 m | 76 kg
- Claudius
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Re: The January CTC
Hello all and a well done !
i had my first go yesterday and i am happy with this one, Nevertheless if i am seeing my endurance effort in a "bigger picture" i am " along way from happiness" (clues for the sanctuary forum, but true...)
I also decided for a negative split and perhaps this month i am able to do another attempt.if job, family and health condition let me go...
the splits:
1 1078 1:51.3
2 1088 1:50.3
3 1096 1:49.5
4 1123 1:46.8
______________
4385 1:49.5
bye
i had my first go yesterday and i am happy with this one, Nevertheless if i am seeing my endurance effort in a "bigger picture" i am " along way from happiness" (clues for the sanctuary forum, but true...)
I also decided for a negative split and perhaps this month i am able to do another attempt.if job, family and health condition let me go...
the splits:
1 1078 1:51.3
2 1088 1:50.3
3 1096 1:49.5
4 1123 1:46.8
______________
4385 1:49.5
bye
“Do you wish me a good morning, or mean that it is a good morning whether I want it or not; or that you feel good this morning; or that it is a morning to be good on?”
(J.R.R.T.)
- Grobi
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Re: The January CTC
Great results everybody and a huge number of Free Spirits having entered a score so early in the month, well done everybody! =D>
Had my first go last night with no real clue how to pace this. Somehow I figured a 1:54 pace shouldn't kill me. So the plan was to start the first rep at 1:54 and then see how things develop. This is how it went:
1 / 1056m / 1:53.6 / 28
2 / 1062m / 1:52.9 / 28
3 / 1070m / 1:52.1 / 29
4 / 1085m / 1:50.5 / 30
Total: 4273m / 1:52.3 / 28
Obviously a 1:54 pace was too comfortable so I decided to speed up early. Unfortunately I sped up too late or not enough so I found myself 2m and 8m behind Alan and Dave respectively. Can't promise you guys to not have another go at this
Had my first go last night with no real clue how to pace this. Somehow I figured a 1:54 pace shouldn't kill me. So the plan was to start the first rep at 1:54 and then see how things develop. This is how it went:
1 / 1056m / 1:53.6 / 28
2 / 1062m / 1:52.9 / 28
3 / 1070m / 1:52.1 / 29
4 / 1085m / 1:50.5 / 30
Total: 4273m / 1:52.3 / 28
Obviously a 1:54 pace was too comfortable so I decided to speed up early. Unfortunately I sped up too late or not enough so I found myself 2m and 8m behind Alan and Dave respectively. Can't promise you guys to not have another go at this
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- Ian Bee
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Re: The January CTC
Hi Roger,Rodger wrote:It seems you're doing the same kind of training I'm doing at the moment, the PP5k?
If you want to compare water rower results with the C2, I did 6x1k (1r) with 1:58.5 average pace. The longer intervals, 4x1500m (4r) up to 4x1800m (4r) so far, I'm doing around 1:59.5 pace. So you are 4.5 seconds/500m faster on the water rower than me on the C2.
Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing
I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
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Re: The January CTC
Oh wow, week 12 already! That's the last week (ending wit a sub 20' 5k) or are you doing this as a continuous plan?Ian Bee wrote:Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing
I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
I see you're following the programme much better than I am.
M | 48 | 1.78 m | 76 kg
- Ian Bee
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Re: The January CTC
I'm the kind of individual that responds well to having a set routine, so it's continuous pp for me (I'm on week 9 of my second round on the sheet). The gradual, trackable progress is a big draw.Rodger wrote:Oh wow, week 12 already! That's the last week (ending wit a sub 20' 5k) or are you doing this as a continuous plan?Ian Bee wrote:Yes I'm basically doing the PP5k - current results here if you're interested on the overall waterrower comparison: https://docs.google.com/spreadsheets/d/ ... sp=sharing
I tend to focus on the ctc over the weekend (hence the longer steady state on a Monday tends to fall by the wayside more often than not).
I see you're following the programme much better than I am.
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Re: The January CTC
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- strider77
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Re: The January CTC
Well done Peter =D>
Sander-outstanding row and at very low stroke rates =D>
I had my second go this morning at 6:30 a.m. in the gym.
4313-1:51.3-35
1063-1:52.8-34
1076-1:51.5-34
1078-1:51.3-35
1096-1:49.4-36
Happier with this might have to go again if Peter beats it
Sander-outstanding row and at very low stroke rates =D>
I had my second go this morning at 6:30 a.m. in the gym.
4313-1:51.3-35
1063-1:52.8-34
1076-1:51.5-34
1078-1:51.3-35
1096-1:49.4-36
Happier with this might have to go again if Peter beats it
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- Grobi
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Re: The January CTC
Very nice row there Alan, with a last rep under 1:50 pace.
I will have another go but now I doubt I can beat youstrider77 wrote:Happier with this might have to go again if Peter beats it
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- strider77
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Re: The January CTC
Thanks PeterGrobi wrote:- Very nice row there Alan, with a last rep under 1:50 pace.
strider77 wrote:
Happier with this might have to go again if Peter beats it
I will have another go but now I doubt I can beat you
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
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- Grobi
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Re: The January CTC
After I noticed Alan's superb effort of 4313m / 1:51.3 I had to have another go at this. I set myself three goals:
bronze: go faster than last time (4273m /1:52.3)
silver: go +4300m / 1:51.6
gold: beat Alan's distance (4313m / 1:51.3)
Plan was to start around last time's average pace (1:52.3) in the first interval, wind it up in rep 2 and 3 and then a full on final rep. This is how it went:
1 / 1065m / 1:52.6
2 / 1080m / 1:51.1
3 / 1085m / 1:50.6
3 / 1094m / 1:49.6
Total: 4324m / 1:51.0
Very happy with an improvement of 51m! First rep went fine and I realised during the 4 minutes rest that I was basically ready for the next rep after only two minutes.That meant I hadn't gone fast enough in the first rep, time to change that in #2 and #3 I had the silver goal in mind which meant an average of 1075m per interval, so I was 10m short at that point. After rep #2 I was only 5m short of my silver goal and after rep #3 I was 5m ahead of my silver target. But once I've come so far, why not work on the gold target in the final rep? First 500m went ok, then the pain arrived OK, you're halfway through and on track, just another 100m, and another 100m, 300m left, time to prepare for the finish sprint ("finish sprint, are you kidding me?!?!"), 200m, 20 "big ones", another 20m, done!
So like I said very happy with this effort (until Alan beats it of course ). Also waiting for Dave and Steve
bronze: go faster than last time (4273m /1:52.3)
silver: go +4300m / 1:51.6
gold: beat Alan's distance (4313m / 1:51.3)
Plan was to start around last time's average pace (1:52.3) in the first interval, wind it up in rep 2 and 3 and then a full on final rep. This is how it went:
1 / 1065m / 1:52.6
2 / 1080m / 1:51.1
3 / 1085m / 1:50.6
3 / 1094m / 1:49.6
Total: 4324m / 1:51.0
Very happy with an improvement of 51m! First rep went fine and I realised during the 4 minutes rest that I was basically ready for the next rep after only two minutes.That meant I hadn't gone fast enough in the first rep, time to change that in #2 and #3 I had the silver goal in mind which meant an average of 1075m per interval, so I was 10m short at that point. After rep #2 I was only 5m short of my silver goal and after rep #3 I was 5m ahead of my silver target. But once I've come so far, why not work on the gold target in the final rep? First 500m went ok, then the pain arrived OK, you're halfway through and on track, just another 100m, and another 100m, 300m left, time to prepare for the finish sprint ("finish sprint, are you kidding me?!?!"), 200m, 20 "big ones", another 20m, done!
So like I said very happy with this effort (until Alan beats it of course ). Also waiting for Dave and Steve
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- plummy
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Re: The January CTC
Very nice effort Peter =D> =D>
I was sure I was going to have another go at this and I'm pretty sure if I do that I won't beat your score. That said, I wanted to do another interval set last night but not the CTC again (with a view to EIRC coming up) - so I made up a 5 x 1250 r4 set instead. My plan (given it was further and more reps) to hold 1:56 for the first 4 and then see if anything was left for a last one.
4:50.0 - 1:56.0 - spot on and under control
4:50.3 - 1:56.1 - easing back for the last 300m and over-eased
4:50.1 - 1:56.0 - easing back for the last 200m - still didn't nail it
4:50.3 - 1:56.1 - same again!!
4:37.9 - 1:51.1 - definitely much pain in this one.
Average 1:55.0
The upshot of this being that I suspect for about 4300m for the CTC versus the above 6250m, I may (just may) be able to stretch my total distance. The difficulty is working a timed piece instead of a distance piece where I cannot affect the length of time it takes (ah, the joy of mind games )
I was sure I was going to have another go at this and I'm pretty sure if I do that I won't beat your score. That said, I wanted to do another interval set last night but not the CTC again (with a view to EIRC coming up) - so I made up a 5 x 1250 r4 set instead. My plan (given it was further and more reps) to hold 1:56 for the first 4 and then see if anything was left for a last one.
4:50.0 - 1:56.0 - spot on and under control
4:50.3 - 1:56.1 - easing back for the last 300m and over-eased
4:50.1 - 1:56.0 - easing back for the last 200m - still didn't nail it
4:50.3 - 1:56.1 - same again!!
4:37.9 - 1:51.1 - definitely much pain in this one.
Average 1:55.0
The upshot of this being that I suspect for about 4300m for the CTC versus the above 6250m, I may (just may) be able to stretch my total distance. The difficulty is working a timed piece instead of a distance piece where I cannot affect the length of time it takes (ah, the joy of mind games )
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- strider77
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Re: The January CTC
Peter, this is getting really interesting-well done =D>
Dave very nice session - Bravo =D>
Dave very nice session - Bravo =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Re: The January CTC
awesome start to the year guys =D> =D> =D> Impressive times.
Seems my 18mths of medical procedures and lack of training has had a real lasting affect.
I'll continue to try and chip away, but realistically I'm now at least 10s/500 slower than I was.
Seems my 18mths of medical procedures and lack of training has had a real lasting affect.
I'll continue to try and chip away, but realistically I'm now at least 10s/500 slower than I was.
Wolfie
Age 59 Height 6'4" Weight 93k
Age 59 Height 6'4" Weight 93k
- plummy
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Re: The January CTC
OK - this one got nasty:
1065 - 1:52.6 (was 1051 last time) - 31 spm
1072 - 1:51.9 (was 1063 last time) - 31 spm
1081 - 1:51.0 (was 1074 last time) - 32 spm
1091 - 1:49.9 (was 1086 last time) - 32 spm
4308 total. Average 1:51.4 - hurty hurty hurt hurt!
Not sure there is any more in the locker.
1065 - 1:52.6 (was 1051 last time) - 31 spm
1072 - 1:51.9 (was 1063 last time) - 31 spm
1081 - 1:51.0 (was 1074 last time) - 32 spm
1091 - 1:49.9 (was 1086 last time) - 32 spm
4308 total. Average 1:51.4 - hurty hurty hurt hurt!
Not sure there is any more in the locker.
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- Grobi
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Re: The January CTC
Very strong effort there Dave, well done! The only problem with this is that you are now only five meters behind Alan which will make him have another go where he will beat me which then again will make me have another go. Oh my, you started something there...
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
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Re: The January CTC
Squeezing more and more performance out there Dave!
Not where I'd like to be, but I need to face reality! I've rained for about five weeks and I'm just now recovering from a cold. Thought I'd give the ctc a whiz. Heart rate variance this morning gave me an amber signal (ithlete app and finger probe), so moderate effort today, though pushed last rep a bit:
4551m 1:45.4. 26
1146. 1:44.7. 26
1121. 1:47.0. 25
1123. 1:46.8. 25
1161. 1:43.3. 28
Hopefully I'll be able to improve a fair bit later in the month, but I won't catch Erik (incidentally, has everyone caught up with Erik, see 6:20 thread)? Thoughts are with him presently
Not where I'd like to be, but I need to face reality! I've rained for about five weeks and I'm just now recovering from a cold. Thought I'd give the ctc a whiz. Heart rate variance this morning gave me an amber signal (ithlete app and finger probe), so moderate effort today, though pushed last rep a bit:
4551m 1:45.4. 26
1146. 1:44.7. 26
1121. 1:47.0. 25
1123. 1:46.8. 25
1161. 1:43.3. 28
Hopefully I'll be able to improve a fair bit later in the month, but I won't catch Erik (incidentally, has everyone caught up with Erik, see 6:20 thread)? Thoughts are with him presently
Rowing for health
- Ian Bee
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Re: The January CTC
Made another attempt on this yesterday, hoping to use the average split of the previous attempt as a guide. Sufficed to say, it all went horribly wrong by the third rep and I finished well down on my first attempt. I definitely need to start conservatively and build. On the plus side, more meters for the team challenge....
- Grobi
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Re: The January CTC
Very strong performance Jon, well done, especially if you consider this to be a moderate effort! I wonder how quick you'll be once you have fully recovered from that cold
Ian, I think that simply shows how quick your previous go was. There are still eleven days of the month left, maybe you'll have another try next week?
After Dave's superb effort and the chance of Alan trying to beat me I thought "why not have another try and give them a more interesting target?". So I had another go last night with the simple plan of holding last time's split for the first three reps and then go for it in the ast one. This is how it went:
1 / 1081m / 1:51.0 / 29
2 / 1082m / 1:50.9 / 30
3 / 1084m / 1:50.7 / 30
3 / 1095m / 1:49.5 / 30
Total: 4342m / 1:50.5
First rep felt ok, second one was already uncomfortable, third one made me think "why am I doing this" and the last one was ugly indeed. Nevertheless happy with an improvement of 18m
Ian, I think that simply shows how quick your previous go was. There are still eleven days of the month left, maybe you'll have another try next week?
After Dave's superb effort and the chance of Alan trying to beat me I thought "why not have another try and give them a more interesting target?". So I had another go last night with the simple plan of holding last time's split for the first three reps and then go for it in the ast one. This is how it went:
1 / 1081m / 1:51.0 / 29
2 / 1082m / 1:50.9 / 30
3 / 1084m / 1:50.7 / 30
3 / 1095m / 1:49.5 / 30
Total: 4342m / 1:50.5
First rep felt ok, second one was already uncomfortable, third one made me think "why am I doing this" and the last one was ugly indeed. Nevertheless happy with an improvement of 18m
Last edited by Grobi on Fri Jan 20, 2017 10:41 am, edited 1 time in total.
Athletes row, others just play games
Peter
55y, 1,89m, 85kg
Peter
55y, 1,89m, 85kg
- plummy
- Friend of the Free Spirits web site 2020
- Posts: 8306
- Joined: Fri Jul 07, 2006 8:17 am
- I row on...: Model E with PM4
- Location: Sale, Cheshire, UK
Re: The January CTC
34m ahead of me and about 2spm slower rate - I'm not going to be attacking that. It's been a good battle though - very nice set there Peter =D>
60 yrs old, 76kg, 5' 10"
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
43Mm metres rowed. Re-setting the bar much lower now. Getting too old for this malarky
- strider77
- Free Spirit forever
- Posts: 6157
- Joined: Wed Dec 19, 2007 1:43 pm
- I row on...: Model D with PM5
- Location: Near Brighton
Re: The January CTC
Well done Ian and Jon =D> =D>
Dave-magnificent effort from a lettuce eater =D>
Peter what can I say are you trying to kill this old man
Fantastic -well done , I am really not sure if I can match this last effort =D>
Its largely mental as its around 2k pace give or take we'll see If I can bear doing it one more time
Dave-magnificent effort from a lettuce eater =D>
Peter what can I say are you trying to kill this old man
Fantastic -well done , I am really not sure if I can match this last effort =D>
Its largely mental as its around 2k pace give or take we'll see If I can bear doing it one more time
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]
[img]https://tinyurl.com/fsrsigs/fssig-285.png[/img]