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[[old] mpukita]

<!--QuoteBegin-Daren C+Jan 31 2006, 06:47 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Jan 31 2006, 06:47 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->goit. <br /> </td></tr></table><br /><br />OK, I give up. I've googled, I've asked friends. What's a "goit"?

[[old] Daren C]

<!--QuoteBegin-mpukita+Feb 1 2006, 12:38 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 1 2006, 12:38 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Daren C+Jan 31 2006, 06:47 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Jan 31 2006, 06:47 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->goit. <br /> </td></tr></table><br /><br />OK, I give up. I've googled, I've asked friends. What's a "goit"? <br /> </td></tr></table><br /><br />It's a made-up insult from the BBC's TV show, <i>Red Dwarf</i>. From the episode, 'Future Echoes':<br /><br />Rimmer: Holly, this is Rimmer. Remember me? Rimmer. Arnold Rimmer. The poor goit you made look like Helen Shapiro. I'll see you toast on the fires of h*** for this.<br /><br />Rimmer: Yes, you, you ugly goit. <br /><br />Rimmer: You goit! [Turns to the original Lister.] No, *you* goit! <br />Rimmer: You're all goits! I'm surrounded by goits! Holly, you're a goit! <br />Holly: I'm a what? <br />Rimmer: You heard. <br /><br />See also 'gimboid', again from 'Future Echoes':<br /><br />Rimmer: Lister, don't be a gimboid. <br />Lister: I'm not being a gimboid! <br /><br />=)

[[old] mpukita]

Now all the hits on Google suddenly make sense!

[[old] mpukita]

I did two of these stinkin' 300M pieces for the February CTC today after a shortened L4 workout (30') as a warmup.<br /><br />1, at 111 DF: 58.8 (1:37.1)<br /><br />1, at 140/141 DF: 58.3 (1:38.0)<br /><br />For me, I don't know how anyone can "pace" this. This was all out for me, the entire way, just like running a 400M race. Go out fast, stride fast, finish fast (or tie up and struggle to the finish line). Torture certainly.<br /><br />Next go, the DF is going up even more. I want to break 58.0 for sure ... could 56.9 be possible?

[[old] Daren C]

I used a significantly higher drag, Mark. <br /><br /><b>0:54.3</b> 52SPM 1:30.5 150df <br /><br />100m 0:18.1 50SPM 1:30.5 <br />200m 0:17.9 54SPM 1:29.5 <br />300m 0:18.4 52SPM 1:32.0 <br /><br />Dig the crazy stroke rate! Very short strokes, seat-wise. Probably only about a foot of rail used, if that. I weighed in at 75.8kg this morning so it won't be ranked as a LWT piece, but I'm hoping that once I make weight I'll be giving Dougie, Niall etc. a run for their money.<br /><br />I'm planning on trying an even higher drag factor next (maybe 180), then going for "the full monty" (200 or so) to see what happens.

[[old] dadams]

<!--QuoteBegin-mpukita+Feb 1 2006, 10:06 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 1 2006, 10:06 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I did two of these stinkin' 300M pieces for the February CTC today after a shortened L4 workout (30') as a warmup.<br /><br />1, at 111 DF:  58.8  (1:37.1)<br /><br />1, at 140/141 DF:  58.3  (1:38.0)<br /><br />For me, I don't know how anyone can "pace" this.  This was all out for me, the entire way, just like running a 400M race.  Go out fast, stride fast, finish fast (or tie up and struggle to the finish line).  Torture certainly.<br /><br />Next go, the DF is going up even more.  I want to break 58.0 for sure ... could 56.9 be possible? <br /> </td></tr></table><br /><br />Good job Mark. I'm not sure how to pace this one either. Something like a 500, but obviously shorter. I'll give it a try this weekend (got a 3k relay this Saturday, so no more sprints for me this week). <br /><br />My first guess would be around a 46 (about a 1:17 pace), but I'm really not sure. My goal will be to see a 42 (about 1:10), but I don't think I'll get there.<br /><br />I guess I'll be motivated by what Graham puts in. He's the guy I'm always trying to catch.<br /><br />Dwayne

[[old] dadams]

<!--QuoteBegin-Daren C+Feb 1 2006, 10:20 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Feb 1 2006, 10:20 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I used a significantly higher drag, Mark. <br /><br /><b>0:54.3</b> 52SPM 1:30.5 150df <br /><br />100m 0:18.1 50SPM 1:30.5 <br />200m 0:17.9 54SPM 1:29.5 <br />300m 0:18.4 52SPM 1:32.0 <br /><br />Dig the crazy stroke rate! Very short strokes, seat-wise.  Probably only about a foot of rail used, if that.  I weighed in at 75.8kg this morning so it won't be ranked as a LWT piece, but I'm hoping that once I make weight I'll be giving Dougie, Niall etc. a run for their money.<br /><br />I'm planning on trying an even higher drag factor next (maybe 180), then going for "the full monty" (200 or so) to see what happens. <br /> </td></tr></table><br /><br />Good job Daren. How did it feel?<br /><br />Mark - same question.<br />

[[old] Daren C]

<!--QuoteBegin-dadams+Feb 1 2006, 03:23 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Feb 1 2006, 03:23 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Good job Daren. How did it feel?<br /> </td></tr></table><br /><br />Like hard work! Obviously not 2k hard, but more taxing on the legs. I'd say they were easily the limiting factor - I got to the stage that I felt I just wasn't able to push any more. I don't know what my heart rate was, but it was pretty high at the end. Next time I'll wear my monitor. <br />

[[old] mpukita]

<!--QuoteBegin-dadams+Feb 1 2006, 11:23 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Feb 1 2006, 11:23 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Good job Daren. How did it feel?<br /><br />Mark - same question. <br /> </td></tr></table><br />It was work, but not as hard, I feel, as an all out 500M. Maybe I'm used to the distance from doing the L1 pyramids with their all out 250M pieces on each end.<br /><br />I did these at a rate of 37 and 38 respectively, and was using most of the slide. Since I only wanted to change one variable at a time, I'll likely try a higher rate piece at the 140/141 DF next week, by shortening the slide. I'll have to practice this because: 1) I've never done it; 2) I'm almost certain I was born with not one fast twitch muscle cell - speed at anything has never been my forte. I am the turtle, not the hare. Any suggestions on hitting a higher rate?<br /><br />Until next Thursday, I'll be at altitude (7K ft. +) leaving early tomorrow morning on a ski trip. Not sure the ergs at the gym there are likely to see a better time than this from me. I'll just be sucking hard to get enough oxygen to do a reasonable workout.

[[old] mpukita]

<!--QuoteBegin-Daren C+Feb 1 2006, 11:20 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Feb 1 2006, 11:20 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><b>0:54.3</b> 52SPM 1:30.5 150df <br /> </td></tr></table><br /><br />Nice time Darren. I can't remember what I predicted for you, but I know it was sub-55 ... very good. Nice for a first go.<br /><br />I just noticed you're about the same height and weight as me ... just 10 years younger. So, I need to catch you. Look out!

[[old] Daren C]

<!--QuoteBegin-Daren C+Feb 1 2006, 03:20 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Feb 1 2006, 03:20 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><b>0:54.3</b> 52SPM 1:30.5 150df <br /><br />100m 0:18.1 50SPM 1:30.5 <br />200m 0:17.9 54SPM 1:29.5 <br />300m 0:18.4 52SPM 1:32.0 <br /> </td></tr></table><br /><br />That was then...<br /><br /><b>0:54.0</b> 45SPM 1:30.5 <b>180</b>df <br /><br />100m 0:18.3 43SPM 1:31.5 145BPM<br />200m 0:17.8 44SPM 1:29.0 166BPM<br />300m 0:18.0 47SPM 1:30.0 170BPM<br /><br />So, the first 100m was slower, no doubt due to the heavier drag making it harder to get up to speed. Most of the gains were done in the final 300m. I used a slower rate, as you can see. From this empirical evidence, I think I'm going to favour higher drags over lower ones, but it will bear more statistics. <br /><br />I'm yet to try the max/200 drag. <br />

[[old] Daren C]

<!--QuoteBegin-mpukita+Feb 1 2006, 04:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 1 2006, 04:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just noticed you're about the same height and weight as me ... just 10 years younger.  So, I need to catch you.  Look out!<br /> </td></tr></table><br /><br />Good luck, mate. I've just knocked 0.3 seconds off. =)<br />

[[old] mpukita]

So far, two tried it and two got better times as the drag was raised. Not statistically relevant, but I'll guess that it will be as more try. <br /><br />Change of mind. Next time, more drag before raising rate too much.<br /><br />This does require a good warmup and cooldown. 30 minutes of L4 (after a 1K warm up ... about 7.7K total) was <u><b>barely </b></u>enough warmup to be set for this. And, a 5K piece afterwards felt awful for the first 10 minutes ... back very "tight" ... please do these with care team!

[[old] mpukita]

<!--QuoteBegin-Daren C+Feb 1 2006, 12:22 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Daren C @ Feb 1 2006, 12:22 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-mpukita+Feb 1 2006, 04:21 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Feb 1 2006, 04:21 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I just noticed you're about the same height and weight as me ... just 10 years younger.  So, I need to catch you.  Look out!<br /> </td></tr></table><br /><br />Good luck, mate. I've just knocked 0.3 seconds off. =) <br /> </td></tr></table><br /><br /> <br /><br />I still get to use age as an excuse though ...

[[old] Daren C]

Both times I've done 2500m/10 or 11 minutes as a warmup. That seems enough for me, but obviously Mark's advice is very sound - be careful, particularly if using high drags.