Free Spirits Rowing

Sorry about the back Jon. Given that the Nonathlon rules allow pro-rating any longer interval, you might be better served by pro-rating your fastest 500+ piece than doing a fresh 500 as 500's are amongst the worst for backs (fast enough with compromised stroke at least for part to put extra strain on the back while long enough that we are tiring enough for technique to deteriorate).

Best of luck. I hope to have a go at HM and 500 as well pre- yearend and possibly 5k, I don't think I have the fitness to beat any of my other times from before my break.

Steady-pace half marathon today for the world erg challenge. Goals was 1:23:23.3, a minute under a 2min/500m pace. Turned out to become a season best. Still several minutes to a PB.

bierik wrote: Thu Mar 28, 2024 5:22 pm Steady-pace half marathon today for the world erg challenge. Goals was 1:23:23.3, a minute under a 2min/500m pace. Turned out to become a season best.

Congratulations Kay.

bierik wrote: Thu Mar 28, 2024 5:22 pm Steady-pace half marathon today for the world erg challenge. Goals was 1:23:23.3, a minute under a 2min/500m pace. Turned out to become a season best.

Nice job! And I like your goal, that kind of numeric pattern looks like a goal I'd make!

obirobsan wrote: Fri Mar 29, 2024 2:38 pm Nice job! And I like your goal, that kind of numeric pattern looks like a goal I'd make!

I like goals like that. A favorite for the HM is 1:23:45.6. Despite having tried it several times, I have only managed to nail it once.

Decided to try a 100m ranking row today, nothing silly but did push on a bit upped the df to around 120, quite surprised to rank at 100 in the world so a little challenge for you, please don’t injure yourself but what have you got?

Banged out another ranking session this morning, just trying to keep the momentum going. 1 minute following a 2k wu.

Today’s effort a couple of 4 minutes with the first one as a wu, just going through the motions really still a season best all the same. Need to get in a good 30 minutes next week for the Nonathlon.
869m

30 minutes was up for grabs this morning, 800 Nonathlon points was the target, smashed it with 817 highest score this season, so pleased with that. 6560m

Fantastic run of results - well done.

EXcellent row Colin, not in the shape to score that highly myself this season after about a 1% across the board tightening in all my targets.

Thanks Ian and Iain much appreciated guys. So it was the HM today for me, managed to just hold on for a sub 1:46, but the last 5k proved a bit of a challenge 827 Nonathlon points yippy

Nice work Colin. Getting some good results in just before the bell.

Colin, great sequence of results, e4specially smashing my nonathlon total on the HM. Just managed to creep under 75kg today, so had a go at my 30'. Bronze was SB beating 6917 (should be achievable as managed over 6920 in second 30' of my SB Hr all be it nearly 11 months ago now). Silver was 7000, one of my targets for the season (other 2 failed due to 3 months hiatus), gold was sub 2:08 pace.

Time Distnc Rate Split MaxHR % MinHR %
05:00.0 1,181 25 02:07.0 158 85.9% 100 54.3% - too many 2:06s at start, not sure I can maintain R25
05:00.0 1,178 24 02:07.3 166 90.2% 158 85.9% - better pacing, some doubts, but reasonable rhythm
05:00.0 1,184 24 02:06.7 168 91.3% 165 89.7% - struggling for consistency with pace bouncing from 2:06 - 2:08, glad to see halfway
05:00.0 1,180 24 02:07.1 170 92.4% 165 89.7% - seemed to last forever, but won't slowdown with HR capacity left
05:00.0 1,179 24 02:07.2 171 92.9% 169 91.8% - legs feeling it and rating dropping to 23s, countdown mode
05:00.0 1,206 26 02:04.4 176 95.7% 170 92.4% - counting strokes for last 4min, can see the end now, managed 1:55 by end.
30:00.0 7107 24.5 2:06.6 176 95.7%

Really happy with that, just short of the 7115 pro-rated from 10k in July 2021. 22 more nonathlon points and second highest score, only 0.3S/500m slower than recent 6k SB.

That's a solid 30 mins Iain!

Excellent result Iain always good to get a good result before the bell as Plummy says.
Dave here's hoping next season works out better for you than this one, feel for you matey.
Colin

I rowed first HM for 12 years on 12th May. My best time was 1:30: something and new time and season best was 1.46.29.6 .I was airing fir better than 1.45 but had to have a couple of stops to take on fluids. It wasn't a planned row more of I wonder if I can still do it so the time is not that Important more that the body was OK on completion and I was pleasantly surprised that I want to do another to improve the time. I have just reregistered on Nonathalon and intend to give my old, PBs a go again..

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Duckrunner wrote: Tue May 14, 2024 11:31 am I rowed first HM for 12 years on 12th May. My best time was 1:30: something and new time and season best was 1.46.29.6 .I was airing fir better than 1.45 but had to have a couple of stops to take on fluids. It wasn't a planned row more of I wonder if I can still do it so the time is not that Important more that the body was OK on completion and I was pleasantly surprised that I want to do another to improve the time. I have just reregistered on Nonathalon and intend to give my old, PBs a go again..

Congratulations! After 12 years of not doing a half marathon, this is a great result.

JonT wrote: Wed May 15, 2024 6:46 pm

Duckrunner wrote: Tue May 14, 2024 11:31 am I rowed first HM for 12 years on 12th May. My best time was 1:30: something and new time and season best was 1.46.29.6 .I was airing fir better than 1.45 but had to have a couple of stops to take on fluids. It wasn't a planned row more of I wonder if I can still do it so the time is not that Important more that the body was OK on completion and I was pleasantly surprised that I want to do another to improve the time. I have just reregistered on Nonathalon and intend to give my old, PBs a go again..

Congratulations! After 12 years of not doing a half marathon, this is a great result.

Thanks Jon

Well done Chris it’s always good to feel there’s more in the tank, looking forward to your next HM

Chris great pacing, sub 1:45 next time
10k today as I didn't do one last year so good Meta-nonathlon points. Bronze target 2:10 pace (>100 meta points from my hour), SIlver sub 43 min and gold sub 42:53 for 825 Nonathlon points (which I hope to manage for all distances this season). Looking back, best since July 2021. Some way to go to get close to my fitness when confined to house without a job! But not as far away as I thought I would always be.

Time Distnc Rate Pace Hrmax % HRmin %
08:31.5 2,000 24 02:07.9 156 84.8% 076 41.3% - faster than intended, intended R23 so concerned not sustainable
08:32.0 2,000 23 02:08.0 165 89.7% 156 84.8% - better stroke when concentrating on keeping hands high
08:33.4 2,000 22 02:08.4 169 91.8% 164 89.1% - struggling, even crept to 2:11 briefly
08:31.8 2,000 23 02:08.0 174 94.6% 166 90.2% - end in sight, so into the red
08:23.4 2,000 25 02:05.9 181 98.4% 172 93.5% - surprised at sprint left, crossed the line 1:49R45 so should have pushed earlier.
42:32.1 10000 23.4 2:07.6 181 98.4%

Rowed Hour today, no HR monitor (broken strap), strange that I found trusting RPE when I rowed for so many years without an HR monitor, I guess we quickly depend upon our props! Bronze 13,500, SIlver the SB from last year (my second best) at 13,774, Gold 101% Meta from 13,869m.

Time Distnc Rate Pace
10:00.0 2,316 21 02:09.5 - took a little time to settle (no W/Up)
10:00.0 2,317 22 02:09.5 - a bit faster than intended, but couldn't hit rhythm at target 2:10
10:00.0 2,319 21 02:09.4 - getting harder, seeing 2:11s, but as slower than recent 10k confident recoveries, dismissed 14k
10:00.0 2,313 21 02:09.7 - dropping to R20 at times, seems a long way to go!
10:00.0 2,321 22 02:09.3 - pushing on although struggling to maintain breathing, glad end in sight
10:00.0 2,377 24 02:06.2 - SB for taking, pushed on for last 4 min, last stroke 1:51(46)
1:00:00 13963 21.8 2:08.9 - happy to beat recent 10k target pace!

So 34 nonathlon points taking me above last year's total, lost a few points to target upgrades, but 7500 in sight, need to get fitter to get back to 14k.

Well done Iain. I think you need to dump that HR monitor by the looks of it

That was a strong last 10 minutes. I can't imagine launching into a 60 min row without a warm up by the way. I imagine just warming up would edge you over 14k.

Jon

Nice hour Iain. Back above 14k is one of my aspirations but it's a long long way off and given I could barely manage even a 10k LAST season, I fear it's too far away tbh.

Seasons best for 5k 23:53.1. achieved during the CTC 6k yesterday discounting a wu and cd