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[old] Jasmine_Sharp · Post by **[old] Jasmine_Sharp** » August 30th, 2004, 2:27 pm

Hi all, Andy and I have returned from not so sunny England. Put in 14km this afternoon so I'm hoping that I will be at 1 million by the end (or middle) of next week. Andy is determined to reach 1 million first and should reach it by the weekend. Well done to everyone else. You've been piling on the metres since we went on holiday. Keep up the good work. Also, welcome to Sue and Graham. Jasmine

[old] Bore Da! · Post by **[old] Bore Da!** » August 31st, 2004, 8:30 am

The Regatta of Revenge is on, and the current scores based on CII handicaps are: 1st Chris at 7:05.9 (Actual 6:49.5) 2nd Rob at 7:08.6 (Actual 7:08.2) 3rd Speedy at 7:08.7 (Actual 6:02.1 plus 60 secs for the 'ee' in his name) I know there are other entries on the way, but we would like this to be a team event with everyone participating. The handicapping throws up some suprises so give it a shot. Speedy, check your weight, I got you down as 100Kg, you might just pinch the 0.1 sec off Rob? Love it, Chris.

[old] dadams · Post by **[old] dadams** » August 31st, 2004, 9:24 am

Hello all, I didn't really participate as it were, but I did do my normal friday afternoon training routine. 3x2k. Will you count those? 1st 2k - 6:11.9 2nd 2k - 6:11.4 3rd 2k - 6:02.1 Take your pick. I'm thinkin' with that 60 second handicap that I'm getting, I'm pretty much screwed!! Speedy

[old] Bore Da! · Post by **[old] Bore Da!** » August 31st, 2004, 10:17 am

Previous Post edited with latest standings. I did consider giving Speedy bonus time as he made the effort 3 times, but when I saw it would allow him to beat me I thought better of it. Good effort tho Speed!

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 31st, 2004, 11:28 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (dadams @ Aug 31 2004, 01:24 PM)</td></tr><tr><td class='quote'>I did do my normal friday afternoon training routine. 3x2k. Will you count those? 1st 2k - 6:11.9 2nd 2k - 6:11.4 3rd 2k - 6:02.1 </td></tr></table> Dwayne What rest period did you have between your 3x2000m, and don't say 1:30 active recovery Sir Pirate

[old] dadams · Post by **[old] dadams** » August 31st, 2004, 11:37 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Aug 31 2004, 10:28 AM)</td></tr><tr><td class='quote'> </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (dadams @ Aug 31 2004, 01:24 PM)</td></tr><tr><td class='quote'>I did do my normal friday afternoon training routine. 3x2k. Will you count those? 1st 2k - 6:11.9 2nd 2k - 6:11.4 3rd 2k - 6:02.1 </td></tr></table> Dwayne What rest period did you have between your 3x2000m, and don't say 1:30 active recovery Sir Pirate  </td></tr></table> 32 seconds. Just kinding. 15 minutes.

[old] dadams · Post by **[old] dadams** » August 31st, 2004, 11:48 am

Phil, More info on those 2k's that I do. 1st 2k - damper setting as low as possible (on my erg normally around 102). SR of 24 26 28 (1st 700m at 24, next 700m at 26 and last 600m at 28). 2nd 2k - damper setting at 110. Same SR. 3rd 2k - damper setting at 120. Same SR. I use the lower damer settings to force me to be quick on my leg drive. The lower SR is for power developement. I'm not trying to break any records when I do these, I just try to improve on my times from the week before. Dwayne

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 31st, 2004, 11:48 am

Excellent session Dwayne, even with a very long rest between intervals Sir Pirate

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 31st, 2004, 11:52 am

I find it strange that you change Df between sessions. That does not work for me. Do you not find that your muscles react differently after changing the drag, especially if you put it higher? Sir Pirate

[old] dadams · Post by **[old] dadams** » August 31st, 2004, 12:03 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Aug 31 2004, 10:52 AM)</td></tr><tr><td class='quote'> I find it strange that you change Df between sessions. That does not work for me. Do you not find that your muscles react differently after changing the drag, especially if you put it higher? Sir Pirate  </td></tr></table> Like I mentioned, the change in the df is to force me to be quick out of the catch. Especially the 1st 2k, and with the lower SR. By the time I hit my last 2k (df around 120), my drive is quick enough that the higher df is actually a bonus. My split times are lower with what seems like the same amount of effort. Hope that answers your question. Dwayne

[old] Sir Pirate · Post by **[old] Sir Pirate** » August 31st, 2004, 12:11 pm

I will try that session. I don't think I will have much joy with it though, as I have rowed a 125Df setting for over a year and can not adjust to anything else. Can't row higher setting, will try 110df, 118Df then 125Df. If I don't go sub 6:15 on the last one me and you will be having words Mr Adams Will try on Friday. Sir Pirate

[old] dadams · Post by **[old] dadams** » August 31st, 2004, 12:17 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Sir Pirate @ Aug 31 2004, 11:11 AM)</td></tr><tr><td class='quote'> I will try that session. I don't think I will have much joy with it though, as I have rowed a 125Df setting for over a year and can not adjust to anything else. Can't row higher setting, will try 110df, 118Df then 125Df. If I don't go sub 6:15 on the last one me and you will be having words Mr Adams Will try on Friday. Sir Pirate  </td></tr></table> Phil, You're going to have some issues with this initially. But if you stick with this for a while (do it every friday for like two months), you should notice a difference. I would also recommend that you drop the df all the way down, then do a 110, and then your normal 125. You won't have any choice but to be quicker at the catch. When you finally get back up to your normal df, you keep that quickness. That will drop your split times. Dwayne

[old] Ash · Post by **[old] Ash** » September 2nd, 2004, 9:52 am

Interesting session Dwayne, what about intensity? With 15 minutes rest are they basically as hard as you can make em? On the lower df needs more quicker catch/more explosive drive issue I agree. On the df I've been using since i started i've progressively found it harder to rate high when I have been doing lots of low rate work. Yesterday I did a HM p.b and dropped the df down to 125 from 135 which helped a lot, and I managed to rate 28 instead of my usual 26/27

[old] dadams · Post by **[old] dadams** » September 2nd, 2004, 3:02 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Ash @ Sep 2 2004, 08:52 AM)</td></tr><tr><td class='quote'> Interesting session Dwayne, what about intensity? With 15 minutes rest are they basically as hard as you can make em? On the lower df needs more quicker catch/more explosive drive issue I agree. On the df I've been using since i started i've progressively found it harder to rate high when I have been doing lots of low rate work. Yesterday I did a HM p.b and dropped the df down to 125 from 135 which helped a lot, and I managed to rate 28 instead of my usual 26/27  </td></tr></table> I don't go all out on each of them. I'd say about 90%. What I do is try and improve on the time(s) that I had the week before. Great job on the HM Dwayne

[old] Niall · Post by **[old] Niall** » September 3rd, 2004, 3:34 am

Having pulled in the metres as part of my Million Metre Challenge, I was fast approaching Martin's total and expected to move up to 9th position in the Taff Attack standings. As it is Martin's put in a session to overtake Carla and push him further away from me and into 8th place. The challenge now is whether I've got the energy after this morning's row to put in a 10K this afternoon to overtake Carla. So the competition for position 8 in the Team Standings is being hotly contested and this can only be a good thing as it will increase the metres for the team as a whole (we've still got our eye on the University of New Mexico!). Good luck everyone!!

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