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[old] Daren C · Post by **[old] Daren C** » November 14th, 2004, 7:20 pm

Looks like I'm using Chippy's erg as soon as he's finished. Leave the flywheel spining, will ya?

[old] AussieTaff · Post by **[old] AussieTaff** » November 14th, 2004, 7:24 pm

Hi Chris - great post. According to our master statistician/politician looks like you could have 'won' but I'm afraid my maths says you lost by about 3 metres according to the Ave Pace/500 figures Great row (and story) and shows how fair the 700m distance was. Imagine if either or both of you could hang in for another 300m - what a 1K PB that would be ! 2 Million before end April ? Martin

[old] AussieTaff · Post by **[old] AussieTaff** » November 14th, 2004, 7:58 pm

Hi Taffs, Godfried - another MONSTER PB from the 'maestro'. Must have been a great feeling in the last 40 secs or so to know you had a 15000+ row coming up ! Great confidence booster to hold sub 2:00 Pace for the hour - whats in store for the HM ? Can't rest now maestro, your Taff Pace graph looks out of whack and needs a HM of 2:02's (only another 25 mins after all), then you will need to do the FM again.... Thanks too for the spreadsheets - I tried the FM one by changing the bold red Pace figure from 2.12.0 to 2.00.0 but then got #VALUE throughout 3 columns of the spreadsheet. Same thing happened to a lesser degree when I tried changing the 'break' figure (to 00.10.0). ???????? Hi Carla, I asked the 'what happened' question because I thought it may have resulted from trying to hold 2:02 pace at 24 SPM - thats more than 10 MPS and may have been too much of an energy drain ? (was thinking of 25/26's for 2:00 - 2:02 range). Looks like that wasn't the case though. I REALLY liked the 6K breaks - often enough to take in plenty of fluid but not too frequent as to cost too much time. I only 'stopped' for about 6-7 seconds (I think) each time but found that far more satisfying than trying to drink and row at the same time. A warm Taff welcome Kristine, I think you will find the sessions on the erg take on extra meaning knowing each metre goes towards the Taff Total (and catching MIT). Not far from the 1 million mark Debra - over the virus yet ? Good luck with the last few days of BIRC training Warrior Taffs. Off to the gym now for a 'grease and oil' change to get the body parts moving again Martin

[old] seat5 · Post by **[old] seat5** » November 15th, 2004, 12:06 am

Hi "Mrs. Speedy"! I've been trying to get "Mr. Seat5" to row for a while now...but nothing doing. I hope you enjoy it! with the 7 Million Meter man coaching you, you are in good hands. Looking forward to hearing about your progress! Carla

[old] seat5 · Post by **[old] seat5** » November 15th, 2004, 12:11 am

Hi Martin, Well, maybe that's why my legs hurt, but stopping was from lack of mental toughness....At the time I didn't think I was doing more than 10MPS, because it seemed to me that I was doing more like 9--the digit I was pulling on kept changing by 1. But maybe I was thinking backwards, and was actually doing more than 11. I'm pretty mathematically lacking in logic while I'm rowing, unfortunately. Anyhow, next time, no excuses!! I'm amazed you are rowing after your 30K day yesterday. Whew. Carla

[old] AussieTaff · Post by **[old] AussieTaff** » November 15th, 2004, 1:03 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (seat5 @ Nov 14 2004, 11:11 PM)</td></tr><tr><td class='quote'> I'm amazed you are rowing after your 30K day yesterday. Whew. Carla  </td></tr></table> Me too Carla ! It's a hang-over from the old rowing days, where we always did a longish light row the day after a big effort. usually feels terrible (no different today !) but often feel really energised 2 days later I find. Of course its not relevant for those who erg every day anyway but can be a useful tip for those who erg say, 3-4 times a week. Ready for that sub 41:40 10K'er yet ? Martin PS Yes, you were doing 11 MPS at times - very strong

[old] Daren C · Post by **[old] Daren C** » November 15th, 2004, 9:53 am

BIRC "race plan" attempt 3. 2km warm up, 4 minutes rest. As before, the plan was 3x500m at 1:46, then kick for home. Unlike the previous two times, I stuck to it a little better this time. I also had 3 days total erg rest. Last time, 7:02.1. This time... 6:56.3 Avg pace 1:44.1 </div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>CODE </td></tr><tr><td id='CODE'> Sp Pace (Watts) SPM SPI ------------------------- 1:44.40 307.59 32 9.6 1:45.50 298.06 33 9.0 1:44.90 303.21 33 9.2 1:41.60 333.72 35 9.5  </td></tr></table> 2000m, 233 strokes, DPS 8.58, SPM 33.3, 311W, SPI 9.3. Unfortunately, I didn't have the heart rate monitor on, but I must say that I felt a lot fresher after this than after Thursday's 1k. The rest must have done me good. #I'm in the sub-7 2K society #I'm in the sub-7 2K society BIRC doesn't matter quite as much now, but it'd still be nice to go even faster!

[old] Niall · Post by **[old] Niall** » November 15th, 2004, 10:05 am

In preparation for the BIRC, I decided not to do any rowing Saturday and Sunday this last weekend and the do a warmup and 2K "race" at 12:45 today. The idea being that this would simulate the Friday and Saturday rest days this week prior to Sunday's BIRC. (Hope I haven't lost you ). So I arranged my day so that I could visit a gym at lunchtime and do a 2K warmup with 100m sprints during every 500m segment. I then rested for a few minutes, got my breath back and my HR down and then went for it for the 2K "race". The game plan (which I should have posted beforehand!) was to try and stick to 1:48 rate for 1750m and then go for it in the last 250m. The test was also to make sure I stuck to my gameplan and didn't get too excited! Decided to do some quick, short strokes to begin with to get the wheel flying and then settle into the 1:48 rate. As before, I had the odd 1:47 and 1:49 but didn't let this worry me. Again the row felt fairly relaxed and I certainly felt in control. Made sure I used my legs more in the third quarter to maintain the speed and then went for it in the final 250m. Final time (and a new PB) was 7:10.9. Splits were as follows: 1:48.0 (31spm) 1:48.0 (31) 1:48.2 (31) 1:46.7 (32) So very pleased with the progress (at least it's going in the right direction!). Will probably only do one more 2K (Wednesday) as I want to see if I can maintain 1:47 for the first 1750. If I don't get chance to do this (I've got some business commitments away this week) then I'll stick to 1:48s for BIRC.

[old] Prufrock · Post by **[old] Prufrock** » November 15th, 2004, 10:12 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Daren C @ Nov 15 2004, 08:53 AM)</td></tr><tr><td class='quote'> Last time, 7:02.1. This time... 6:56.3 Avg pace 1:44.1 #I'm in the sub-7 2K society  </td></tr></table> Need I say more.... Heartfelt congratulations. Great time Niall. Bernard

[old] Niall · Post by **[old] Niall** » November 15th, 2004, 10:12 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Daren C @ Nov 15 2004, 08:53 AM)</td></tr><tr><td class='quote'> Last time, 7:02.1. This time... 6:56.3 Avg pace 1:44.1  </td></tr></table> Absolutely awesome Daren. Wow! You must feel s-o-o-o-o good. With a time like that I think you should be in row D at BIRC and not with the snails like me in row E! I'm really pleased for you. Does that mean you'll be resting Thursday-Saturday prior to BIRC?? You must have been posting your PB just as I was typing mine up. Must be PB Day!! There again, isn't every day a PB Day in Taff Attack?!? Well done mate!

[old] Daren C · Post by **[old] Daren C** » November 15th, 2004, 10:13 am

Niall! =) You and me both, well done mate. I had Friday, Sat and Sun off but not through choice. Looks like the rest was what we both needed. I think I'll just take the whole of this week off! =) As for which row I'm in - when I applied, I was hoping for 7:15, so that's what I put on my application. =) No idea what the time splits are for each row, but I don't think it makes any odds where you are unless you're in one of the display-connected rows. =)

[old] Niall · Post by **[old] Niall** » November 15th, 2004, 10:27 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Daren C @ Nov 15 2004, 09:13 AM)</td></tr><tr><td class='quote'> As for which row I'm in - when I applied, I was hoping for 7:15, so that's what I put on my application. =)  </td></tr></table> That's interesting. I put 7:25 down on my application, hence my E15 erg position. Like you say, not a big deal. The only person I'm competing with is myself (and the bl**dy erg!). Target for BIRC is below 7:10 for me.

[old] Daren C · Post by **[old] Daren C** » November 15th, 2004, 10:32 am

To be totally honest, my initial hope was just not to come last. I reckon that neither you nor I need worry about that. =) I just couldn't bear the thought of being the last person pulling on the handle with 100 other people having finished, and everyone watching me! I realise that it wouldn't matter anyway. In fact, I think I have more respect for those that finish last because they have to suffer for that much longer.

[old] Sir Pirate · Post by **[old] Sir Pirate** » November 15th, 2004, 10:36 am

Row A (35-39 Hwts) tends to be for guys with times faster than 6:30. I was on the front row last year with a predicted time of 6:29.9. This had me on Erg A1 (slowest of the front row). The year before that my predicted time was 7:50 (pb was 8:15) and I was right at the back. When I was at the back it did seem strange to me that I was going as fast and hard as I could, but when I looked up with about 500m left to go I could see the people in the front row walking about and talking to each other. It's great at the back too though, as you are still racing with people of the same ability as you have, I had a good battle, as the guy next to also was aiming for a sub 7:30. Sir Pirate

[old] Niall · Post by **[old] Niall** » November 15th, 2004, 10:43 am

Thanks for your posting Sir Pirate, it's very interesting to see the progress others make over a couple of years so maybe by the time I get to the 40-49 age range, I can make it to the front row. Don't get me wrong, I'm not getting hung up on the front row thing. I think the fun's probably more in the other rows anyway . I just want to get my time down to 6:30 but clearly have to get through the sub-7:00 barrier first!

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