Search found 180 matches

by OtwSL
December 15th, 2017, 2:17 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 10188
Views: 1679882

Re: New Personal Best! Brag About That New Pb!

30 minute free rate PB: 30:00 7703m @1:56.8 r24 5:00 1284m @1:56.8 r24 10:00 1283m @1:56.9 r24 15:00 1283m @1:56.9 r25 20:00 1279m @1:57.2 r24 25:00 1277m @1:57.4 r25 30:00 1298m @1:55.5 r26 Haven't been feeling that great this week but thought I'd give it a shot. Quite pleased with the outcome but ...
by OtwSL
December 14th, 2017, 12:35 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 10188
Views: 1679882

Re: New Personal Best! Brag About That New Pb!

2K@r18 PB. DF=123, SPI=17 6,9 seconds improvement and sub 7' :D Hopefully all the low rate work will carry over to a full rate 2K TT being able to produce more power per stroke than ever before. Time Meters Pace Watts Cal/Hr S/M 6:58.1 2,000m 1:44.5 306 1353 18 Well done. Not heard from you in a wh...
by OtwSL
December 13th, 2017, 5:15 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

Rod wrote:30 minutes capped at 20 spm

7626 metres
1:58.0 av. pace

This is a new Lightweight PB by 0.5 and only another 0.6 to go and I'll have beaten my old heavyweight PB!

Looks like I'm recovered from the 2k at last Saturdays British Championships but it's taken a few days!
Well done Rod!!!
by OtwSL
December 13th, 2017, 3:49 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

7592m, but that was a long time ago when I had never done a free rate 30:00 before. Paul's Law suggests a 1:56.9 pace based on my 5k split and 1:56.8 from 10k. I think sub 1:56 is a bit ambitious? Maybe. Perhaps aim for 1:57 average (pacing it whatever works best for you) then use the last ten minu...
by OtwSL
December 13th, 2017, 12:13 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

I was thinking to pace it off of my 10k done last Friday which was done when I had this cold. I'm only going to do the 30:00 if I feel up to it on the day if not I'll just take another rest day. What's your current best free rated 30 minutes? Looking at your 10k and 5k I think that, on a good day, ...
by OtwSL
December 13th, 2017, 4:12 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

What would be your suggestions for pacing a free rate 30:00? I really enjoy 30 minute pieces, my last one improved my British Record for 60-69 Lightweights and I'm hoping to go a lot further yet. I've found the best way to pace it is to start off around half a second or so slower than your target a...
by OtwSL
December 12th, 2017, 5:13 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

@ Tom. Feed off the progress. You finished it and that's all that matters. Another layer of mental strength has been added. @ Scott, no idea about pacing as you don't feel great at the moment. What were you aiming for when you last did something similar? Aim for that pace and take a decision about ...
by OtwSL
December 12th, 2017, 3:34 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

Today: Not up to scratch. 6×1500m alt r22 and 26 at 5k +4 and 5k splits respectively. Absolutely rubbish. The average was 3.4 splits higher than the last time I did this. Average 1:58.6. Not happy, and it was a struggle just to get through without a HD. I'm not sure what was wrong but I think it was...
by OtwSL
December 12th, 2017, 12:10 pm
Forum: Training
Topic: Predicting my 2k time
Replies: 59
Views: 16882

Re: Predicting my 2k time

Sorry to resurrect this thread, but it has inspired me. I'm really close to my first million metres and that has been my goal for a while now, rather than speed when I started earlier in the year. After people gave me advice early on I stopped the crazy sprinting every session and went for longer l...
by OtwSL
December 12th, 2017, 11:58 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

10K@1:52.9 (TIME=37:39.9, RPE 8.5/9 out of 10) Immediately felt good, pleased with that as my ergo work has taken a back seat to weight training of late so I was unsure of my aerobic form but it's still clearly around PB level, saw mainly 153s but only stepped things up with <1K to go so loads more...
by OtwSL
December 10th, 2017, 1:53 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

RWAGR wrote:@Scott- love those brutal sessions you do!
I don't!

Endorphins are kicking in now so feeling pretty good!
by OtwSL
December 10th, 2017, 11:16 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

Very well done to all BRIC racers! Today: Some brutal training! WU: 2k feet out at 1:57.8, I went for target 2k +10-11. Resisted abs work with crew mate. 1. 2×20:00 with 4:00 SS at r24 and 1:00 on at r28 (I thought it was r28 but it was actually r28+) 20:00 at 2:00.8 20:00 at 2:02.4 I think on both ...
by OtwSL
December 10th, 2017, 5:07 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 33279
Views: 5482757

Re: What Training Have You Done Today?

British Championships 7:01.6 for Silver in the 60-64 Lightweights ...winner was 6:56.6 so was never going to beat that but disappointed with my time.(The winner was Italian so it's some consolation that I was top Brit I suppose). I was tired all the way and had nothing for the last 500. That was 2 ...
by OtwSL
December 9th, 2017, 9:06 am
Forum: Training
Topic: Training for BIRC December 9th
Replies: 160
Views: 37177

Re: Training for BIRC December 9th

Thanks again everyone. Came seventh time 7:10.x which was good position for me but would of been happier with few seconds faster. Much better than last year much calmer. Hope everyone else had a good race Piers Well done! That is still a good time no matter if you could have done a bit better. Cong...
by OtwSL
December 9th, 2017, 5:08 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 10188
Views: 1679882

Re: New Personal Best! Brag About That New Pb!

Nice PBs Scott and David! Impressive improvements, not to mention that it appears you're both just starting to tap your potential. Keep up the good work! Thanks Mark! @ Scott & David, no surprises you two are knocking chunks out of your old PBs. Its been great reading the progress you're both makin...