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[old] Sir Pirate · Post by **[old] Sir Pirate** » November 2nd, 2004, 3:02 pm

Niall Great going on the 10K. I have not done one of them in 6 months. Great row Sir (Lazy) Pirate

[old] Prufrock · Post by **[old] Prufrock** » November 2nd, 2004, 4:13 pm

Great row Niall! I decided to mimic Deren's extraordinary weekend 20x500 with a complete rest of about 2 minutes followed by 1 min 30sec paddle in between. I didn't go flat out on any of them and settled for 1'50" or thereabouts. Not feeling too bad. I thought I'd feel worse, but I feel ok. Bernard

[old] Niall · Post by **[old] Niall** » November 2nd, 2004, 4:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'>I decided to mimic Deren's extraordinary weekend 20x500 </td></tr></table> And you've jumped back over me in the team standings! I was just getting used to that 9th place too! This little battle of ours for the 9th position is certainly benefiting the team metres. I've certainly put in extra metres just to stay in touch with you Bernard! You must be very satisfied with your 20x500m session as you clearly completed it quite comfortably. Well done. The battle for 9th place will resume tomorrow... (God knows when I'm gonna have chance to do some 2K training!!)

[old] seat5 · Post by **[old] seat5** » November 2nd, 2004, 5:23 pm

Great Row, Niall! It's great to see you and Bernard battling it out! It is amazingly motivational to be always so close. Is that the Xeno DVD or a different one? I'm thinking of buying Xeno's. Sounds like whichever one you have helped you out a lot. About the chain, do you mean you normally row so that it goes left/right a lot, or up/down? Keep up the great work. Do you comminicate with the family about how the challenge is going or do they not know you are doing it? If you haven't already done it I'll bet it would really "erg you on" to have a photo of the girl there by your machine to keep you going when you don't feel like it anymore. Carla

[old] Niall · Post by **[old] Niall** » November 2nd, 2004, 5:45 pm

Thanks Carla (by the way, I'm one place below you in Nonathlon rankings ). I'm loving the battle with Bernard. And I think he's kinda enjoying it too! The DVD I referred to was not the Xeno one but the Oarsome Foursome DVD. You can get some details of its content <a href='http://www.concept2.co.uk/shop/oarsome_dvd.php' target='_blank'>here</a>. Apparently the DVD will be available in the States before Thanksgiving. You can read about the rowing technique and some info on the DVD itself by clicking <a href='http://concept2.ipbhost.com/index.php?showtopic=697' target='_blank'>here</a>. The family know I'm raising money for Sophie and know about the challenge. I keep them updated at various milestones so they know I'm still active in the challenge. Although I do indeed have a photo of Sophie which I've incorporated into the sponsorship form, I don't put it up on the erg. The picture is very clear in my mind so I can draw on this when I'm feeling lethargic (which tends to be when I'm in bed and it's cold and dark outside and the alarm's shouting at me to get down the gym!!). Once i'm sat down on the erg it's all systems go.

[old] Daren C · Post by **[old] Daren C** » November 2nd, 2004, 5:59 pm

Great work on the SB Niall. Technique is reallyimportant, I gather. I think mine's reasonable, but I have a tendency to drop the handle on the recovery, so it traces a line like the perimeter of an orange segment through my stroke. Today I've done a few things. I did 30 minutes this morning, which was 7682 metres. This afternoon I did an 8x500m interval set, with 3 minutes complete rest between them. The first 7 intervals were done at 1:42.5 and the last one at 1:40.5. That was another 4000m. This evening I went to the gym so I could do some weights and try to get a more powerful stroke. While I was there I did an easy 20 minutes (5132m) and then an easy 2k (7:46), both at around 1:58 pace. Total for today 18814m, which is a bit more like what I was doing before I reached my million and slacked off. =)

[old] Niall · Post by **[old] Niall** » November 2nd, 2004, 6:09 pm

Sorry Carla, I forgot to answer your question: </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>CODE </td></tr><tr><td id='CODE'>About the chain, do you mean you normally row so that it goes left/right a lot, or up/down? </td></tr></table> I was definitely an up/down man but now reformed and looking to focus on maintaining better form from now on. Daren, Great structured workouts mate. Unfortunately my mind's on Bernard right now so I just did 2x10Ks today (and I still find myself behind ). I really do need to start doing some 2K training though (how many times have I said that recently??). Bernard, Can you let me know your boss's telephone number as I'd like to propose another business trip for you . I think you're going to pull ahead tomorrow as I've only got the one rowing session (it's my rest day officially!). Erg on guys, everyone's doing a fantastic job with those metres!

[old] AussieTaff · Post by **[old] AussieTaff** » November 2nd, 2004, 8:01 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 2 2004, 12:26 PM)</td></tr><tr><td class='quote'> New SB for 10K is now 39:27.4. Even though a sub-39mins time would seem to be a long way off, I certainly think I have the confidence to go for it after I've got over my cold and post-BIRC. Niall  </td></tr></table> Great SB Niall, especially considering you are suffering from a severe cold. Just shows what the body is capable of and how much of a mental thing PB's are. Only 10 secs off your PB set when you were super fit and a sub 39 is indeed just around the corner. One nice thing about a 10K row is that a 1 sec reduction in Ave Pace translates into 20 seconds less time to do it ! So you only need to reduce splits by about 1 sec (and still have that 1500m 'rest') and the 39 min barrier is there for the taking. Hey Carla, your back problem sounds similiar to mine ? A 'degenerated' lower spine (mainly just wear-and-tear') coupled with two recent matching hernia ops in the groin region (lots of mesh in there now) courtesy of 10 years in the vending business means I have to be very careful of aggrievating that region. Getting the flywheel moving is a particularly dodgy time so what I tend to do is take a long slow RELAXED pull to get started (on a lowish DF of 117), then a couple more in the same vein - making sure I don't tense up. Once the wheel is nicely underway it's business as usual. I find any time 'lost' in starting this way is usually made up later on by keeping good form and strong in the middle stages (except for the 500m - too short !!). Not sure if this helps at all Carla, just thouight I would share my thoughts with you. Chris/Chippy - not long before the 700m showdown ! Bernie Snr is really piling on the K's too I see - great. Tks for HM 'praise' Chris - set my RowPro boat to 1:53 for the first 5K ! (then 1:59's for the next 10K !!). Cheers all, Martin

[old] Mikez · Post by **[old] Mikez** » November 2nd, 2004, 9:49 pm

Great P.B."S By All, I am always impressed with all the times you guys and gals put in. As for doing the million in a weekend, I think Daren is right about it being to much for a day but a weekend, well I was thinking and as all who know me understands how dangerous that can be, But, if we were to do it in a few weeks, we could be past Carla's concert, good luck( my son started to play violin this year in school), Godfrieds flu, hope you get better soon. BIRC hope fellow taff's kick .... Sooo, I was hoping that if we do it the weekend of the 27/28, first off the Americans, Speedy Carla and myself could burn off Thankgiving dinners, all the meters would count towards Holiday Challange, and finally as we have been creeping up on MIT for so long that this push should put us into fourth place Let me know what you guys think. Sue and Graham, glad you are home, love the shirts, kit kat bars are tasty. I tried to get you on the phone after I dropped you off, we had a homicide at 0200 hours but the hotel would not put the call through, I was on my way to wake you up but got to involved in homicide. alas next time Mike

[old] Prufrock · Post by **[old] Prufrock** » November 3rd, 2004, 5:22 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Niall @ Nov 2 2004, 04:45 PM)</td></tr><tr><td class='quote'> I'm loving the battle with Bernard. And I think he's kinda enjoying it too!  </td></tr></table> Yes Niall, Carla I am enjoying the battle(friendly!!) between Niall and myself, it's just my body that's complaining. I had to take a lemsip this morning to deal with a sore throat and runny nose. I cannot afford to take time off with Niall, and now Mike, breathing down my neck. Anyway, I have to make sure he does this challenge for Sophie and her family. So the pressure is on, matey. Don't even think of slacking now! I'll try to do 4x1000 and 8x500 today. Mike, I have the dangerous habit of thinking as well, and just wondered if we should maybe have a half marathon day for the team, maybe two in a week. It gives people enough time to recover, do competition training, sleep, play musid, whatever. This. I believe, would take care of Deren's valid objection. It's not as if TA members don't do loads of metres in a week anyway. Just a thought. Bernard

[old] rickster · Post by **[old] rickster** » November 3rd, 2004, 10:00 am

Hello fellow Taffs. I put on 16000m last night my ass was killing 1 hour and 9 mins, took it steady kept heart rate below 150bpm for most of the way. I'm up for doing a million over a weekend lets have it. Maybe we should all do it in a couple of weeks time after everyone has done the British Champs. RICKSTER P.S. Good luck to Graham tonight in his Squash match at Caldicot.

[old] Daren C · Post by **[old] Daren C** » November 3rd, 2004, 10:08 am

Two weeks ago I took my 2K time from 7:11.9 (1:48.0) to 7:04.6 (1:46.1). Today I shaved a bit more off it. The aim was to try setting out a race plan for BIRC. Play for today was to do 1500m at 1:46 and then let loose the dogs in the last 500m, hoping I could nail 1:43. The game didn't pan out as intended. I wasn't really very good at judging the 1:46 pace, so the first 1k was done more like 1:45. At about 1000m I started to pay for it, but hung on grimly for another 300m. At around 1300m I really started feeling it, and my pace slowed significantly to 1:47.5 and then 1:49. After that slight breather I could see the end in sight with just another 400m to go. I fought for 100m at 1:47 and then poured everything out; 1:46 for 300-200, 1:44.5 for 200-100 and then 1:42 for the final 100m. End result, a new PB of 7:02.8 (1:45.7). Still a bit to do if I'm going to breach 7 minutes in 2 weeks' time. I take some solace from the fact that I overdid my own game plan at the start, and also that I'm not fully rested. I'm going to try the same race plan again at the weekend I think, and hopefully stick to the 1:46's I wanted to get. If I can do that and still do the final 300m like I did today, it's going to be very close. </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>CODE </td></tr><tr><td id='CODE'> Oct 14 Oct 21 Nov 03 Sp Pace SR HR Sp Pace SR HR Sp Pace SR HR -------------- -------------- -------------- 100 1:51.00 30 129 1:45.50 31 139 1:45.50 31 148 200 1:49.00 30 142 1:43.50 29 152 1:45.00 34 159 300 1:49.50 27 148 1:43.50 32 159 1:45.00 32 164 400 1:50.00 25 152 1:44.00 29 163 1:46.00 34 165 500 1:49.50 27 157 1:44.50 34 165 1:45.00 34 167 600 1:49.00 27 161 1:45.50 31 166 1:44.50 34 168 700 1:49.00 28 163 1:47.50 31 166 1:45.50 34 170 800 1:49.00 28 164 1:47.00 34 168 1:45.00 34 171 900 1:50.00 27 166 1:48.00 31 169 1:46.00 37 172 1000 1:50.00 27 167 1:48.00 33 170 1:46.50 34 173 1100 1:49.50 25 169 1:47.00 34 171 1:46.00 34 174 1200 1:49.00 28 170 1:47.00 31 172 1:46.00 34 175 1300 1:49.00 30 170 1:47.00 34 173 1:45.00 37 174 1400 1:49.50 27 171 1:47.50 34 173 1:47.50 34 174 1500 1:47.50 28 172 1:47.00 34 174 1:47.50 36 177 1600 1:45.50 31 173 1:46.50 34 175 1:49.00 36 175 1700 1:44.50 35 174 1:47.00 34 176 1:47.00 36 177 1800 1:43.00 32 174 1:46.00 34 177 1:46.00 34 178 1900 1:43.50 35 175 1:46.00 34 177 1:44.50 34 179 2000 1:43.00 38 176 1:44.00 35 178 1:42.00 38 180 Avg 1:48.0 1:46.1 1:45.7 Time 7:11.9 7:04.6 7:02.8  </td></tr></table> Stroke rate significantly higher, pulse also.

[old] dadams · Post by **[old] dadams** » November 3rd, 2004, 10:18 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Daren C @ Nov 3 2004, 09:08 AM)</td></tr><tr><td class='quote'> End result, a new PB of 7:02.8 (1:45.7). Still a bit to do if I'm going to breach 7 minutes in 2 weeks' time. I take some solace from the fact that I overdid my own game plan at the start, and also that I'm not fully rested. I'm going to try the same race plan again at the weekend I think, and hopefully stick to the 1:46's I wanted to get. If I can do that and still do the final 300m like I did today, it's going to be very close. Stroke rate significantly higher, pulse also.  </td></tr></table> Daren, Great job man!! If I were you, I wouldn't worry to much about the 7 minute barrier. The main reason being that you said you weren't fully rested. That right there can account for up to a second. The second thing is that you were doing this at your leisure, on your own. Wait until you get into a race setting. You'll try and stick with your game plan, but you won't. Most people end up going just a wee bit faster. Why? The crowds, the venue setting, etc. The year I was there, a chap set a new pb by more than 12 seconds!!!! My prediction for you (baring anything catastrophic) will be a sub 7 time. Give 'em 'ell mate!! Speedy

[old] Prufrock · Post by **[old] Prufrock** » November 3rd, 2004, 10:29 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Daren C @ Nov 3 2004, 09:08 AM)</td></tr><tr><td class='quote'> Still a bit to do if I'm going to breach 7 minutes in 2 weeks' time.  </td></tr></table> The job is as good as done Daren! Bernard

[old] Niall · Post by **[old] Niall** » November 3rd, 2004, 2:43 pm

Daren, Great work on the 2K time mate! You must surely know in your heart that a sub-7 minute time is within reach. I did a 10K piece this afternoon and went for a 6K PB during it. I went out at 1:54 and then settled into a 1:58 average pace. After completing the 10K (in a very uninspiring time), I noted my splits and then did the calculations for the 6K distance. I already knew it was a new PB as I'd had the display on Average Pace and had noted it was showing 1:58.0. Once the calculations were done, I was pleased to see a new PB of (cue large red numbers) 23:35.5 from a previous PB of 23:44. I know I can improve on this time as my 6K times have always been part of a 10K row so I've never done just the 6K. Some day I'll have to make the effort and do it (either once Bernard's too far ahead of me to catch or I'm comfortably in front of him ). (Still haven't done any 2K training pieces )

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