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[old] Niall · Post by **[old] Niall** » November 8th, 2005, 6:37 pm

<b>BIRC Entries</b><br /><br />Guys/Gals,<br /><br />Can everyone who's entered BIRC please let me know so I can compile a list. It would be useful if you included race number, event and time too.<br /><br />Cheers,<br />Niall

[old] Citroen · Post by **[old] Citroen** » November 8th, 2005, 7:12 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 8 2005, 10:27 PM)</b></div></td></tr><tr><td class='quote'>1. Smartened up the Bio front page (no more image map Citroen! )<br /> </td></tr></table><br /><br />It now looks remarkably like the Sub7 web page. <br />Much better.<br /><br /><a href='http://www.agrinyer.co.uk/subsevenirc.html' target='_blank'>http://www.agrinyer.co.uk/subsevenirc.html</a>

[old] Citroen · Post by **[old] Citroen** » November 8th, 2005, 7:13 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 8 2005, 10:37 PM)</b></div></td></tr><tr><td class='quote'>Can everyone who's entered BIRC please let me know so I can compile a list. It would be useful if you included race number, event and time too.<br /> </td></tr></table><br /><br />ENTRY DETAILS:<br />Event No: B5<br />Event Title: Men 40-44 Lwt<br />Age: 42<br />RACE DETAILS:<br />Race No: 17<br />Race Time: 13:45<br />Earliest Weigh-In: 11:45 <br /><br />

[old] seat5 · Post by **[old] seat5** » November 8th, 2005, 9:06 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 8 2005, 01:20 PM)</b></div></td></tr><tr><td class='quote'>Web page looks great Niall.<br /><br />Carla,<br />Niall's right, sounds like you had plenty left in the tank to go quicker. He says 1:55...I'm thinkin' maybe 1:35. Just kidding...I bet 1:55 shouldn't be all that tough though.<br /><br />Speedy <br /> </td></tr></table><br /> I managed 100 m at 1:37 in the spring, inspired by a Xeno DVD...and the next day I couldn't walk....and wore a back support belt for about a month....It's really no fun having your a** in a sling.<br />I think I'll do the first one at 1:55 and see if I can keep them at 1:55 or speed them up just a tad on each one.<br />1:35 is for the week after that. <br /><br />Thanks for all the work on the website, Niall!

[old] Niall · Post by **[old] Niall** » November 9th, 2005, 1:23 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Nov 8 2005, 06:12 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 8 2005, 10:27 PM)</b></div></td></tr><tr><td class='quote'>1. Smartened up the Bio front page (no more image map Citroen! )<br /> </td></tr></table><br /><br />It now looks remarkably like the Sub7 web page. <br />Much better.<br /><br /><a href='http://www.agrinyer.co.uk/subsevenirc.html' target='_blank'>http://www.agrinyer.co.uk/subsevenirc.html</a> <br /> </td></tr></table><br /><br />No surprises (for me) there Citroen as the Bio page is indeed based on the sub-7 web page. I think for now Sub-7 have the best website of the indoor rowing teams. I really liked the format of their front page and couldn't think of any improvements (maybe ideas will come later on),<br /><br />I see you're in the same BIRC race as I am (@13:45)!! <br />

[old] Niall · Post by **[old] Niall** » November 9th, 2005, 6:59 am

Speedy, you're an inspiration man!! <br /><br />I did a 6x500m (90secs rest) session first thing this morning (at 07:00 ). Target pace was 1:46 so I planned to do my race start for each set (i.e. 6 strong, short strokes) and then settle into 1:46 for the first 5 sets and then empty the tank on the final set. Results were:<br /><br />1) 500m / 1:45.7 / 32spm <br />Splits: 1:44.6 (34) / 1:47.0 (31) <br /><br />2) 500m / 1:45.6 / 32spm <br />Splits: 1:44.6 (33) / 1:46.6 (31) <br /><br />3) 500m / 1:45.4 / 32spm <br />Splits: 1:44.2 (33) / 1:46.6 (31) <br /><br />4) 500m / 1:45.4 / 32spm <br />Splits: 1:44.6 (33) / 1:46.4 (32) <br /><br />5) 500m / 1:45.3 / 33spm <br />Splits: 1:44.4 (33) / 1:46.4 (31) <br /><br />6) 500m / <b>1:43.5</b> / 35spm <br />Splits: 1:43.6 (35) / 1:43.4 (36) <br /><br />Decided in the last set to just keep the rate up and see how long I could hold on to a 1:43/1:44 pace. Consciously engaged my arms a lot more in this set and it made a huge difference. I've been concentrating so much on my legs in my training that I'd completely neglected my arms .<br /><br />Have to say for the whole of the final set, I just kept thinking about Speedy's words last week taht he was convinced I could and should be going faster and could do a sub-7:00 2K now. I wanted to prove him right so just dug in and it felt amazing. Despite being short of breath and tired, I'd actually say it was relatively controlled. <br /><br />This really is a huge confidence boost for me with BIRC just 11 days away (great timing!!).<br /><br />Many thanks Dwayne, you're a star!!

[old] seat5 · Post by **[old] seat5** » November 9th, 2005, 8:10 am

Way to go, Niall, what a great set!<br />Keep it up! It is great to hear your progress! I can't wait to hear your race results 11 days from now. Sub 6, right?<br /><br />I did a Level 4 last night and ended up only 14 strokes to high for the 40 min. but 252 meters high as well--the paces were anywhere from 3 to 7 seconds faster/500 m than I was "supposed" to be doing--I think I'm at the wrong reference pace...<br />this may be the season that I manage to improve my 2K, finally, as long as I proceed with caution!<br />

[old] lennyp · Post by **[old] lennyp** » November 9th, 2005, 8:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 8 2005, 11:35 AM)</b></div></td></tr><tr><td class='quote'><br /><br />Lenny! You're in mate!!<br /><br /><br /><br />Anyone who can get Cardiff, taff, and Llandaff in their pitch for membership is okay by me!!<br /><br />Nice one! <br /> </td></tr></table><br /><br />Cheers very much, going to look at doing the challenges.<br />Just to let you know how I'm getting on, I started about a month ago and was already pretty fit (or so I thought). We (the novice 8) have been working hard as we're racing against senior crews (!) at Bristol university head race on Nov 26th. The Taff's flooded at the mo so we're not getting much time on the river, consequently we're not going to get much better at the basics (having trouble balancing the boat- hand heights), so the race will be...interesting.<br /> In terms of times I did 2k- 6.56, three weeks agoand got it down to 6.42 last week, within the team we've a nice healthy competetion, so I'm keen to beat the guys better than me, the best of which did 6.36. Hoping for sub 6.30 by Xmas.<br />

[old] Citroen · Post by **[old] Citroen** » November 9th, 2005, 8:55 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 9 2005, 10:59 AM)</b></div></td></tr><tr><td class='quote'>1) 500m / 1:45.7 / 32spm <br />Splits: 1:44.6 (34) / 1:47.0 (31) <br /><br />2) 500m / 1:45.6 / 32spm <br />Splits: 1:44.6 (33) / 1:46.6 (31) <br /><br />3) 500m / 1:45.4 / 32spm <br />Splits: 1:44.2 (33) / 1:46.6 (31) <br /><br />4) 500m / 1:45.4 / 32spm <br />Splits: 1:44.6 (33) / 1:46.4 (32) <br /><br />5) 500m / 1:45.3 / 33spm <br />Splits: 1:44.4 (33) / 1:46.4 (31) <br /><br />6) 500m / <b>1:43.5</b> / 35spm <br />Splits: 1:43.6 (35) / 1:43.4 (36) <br /> </td></tr></table><br /><br />Niall, excellent performance there. So that's, at least, second place for me at BIRC.<br /><br />Rowed 20' warm-up 4743m<br />Rowed 6780m<br />Rowed 2K cool down<br /><br />Total 13,523m<br /><br />Details in diary

[old] dadams · Post by **[old] dadams** » November 9th, 2005, 9:13 am

Niall,<br />Way to go mate. Knew you had it in you. Just remember to hydrate for BIRC. Don't want another episode like the one a few weeks ago.<br /><br />Lenny,<br />6:30 by Xmas. Do it to it mate!!<br /><br />Speedy

[old] dadams · Post by **[old] dadams** » November 9th, 2005, 10:52 am

Did my first attempt at the 750m challenge last night. Was doing 1k's anyway, so set up the monitor to catch my 750 split. Nothing really fast...<br /><br />2:15.9 - 1:30.6<br />2:16.0 - 1:30.7<br />2:16.0 - 1:30.7<br />2:13.9 - 1:29.3<br /><br />I'll try this again before the month is over. See if we can't go just a touch quicker.<br /><br />Speedy

[old] Niall · Post by **[old] Niall** » November 9th, 2005, 11:02 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 9 2005, 09:52 AM)</b></div></td></tr><tr><td class='quote'>Did my first attempt at the 750m challenge last night. Was doing 1k's anyway, so set up the monitor to catch my 750 split. Nothing really fast...<br /><br />2:15.9 - 1:30.6<br />2:16.0 - 1:30.7<br />2:16.0 - 1:30.7<br />2:13.9 - 1:29.3<br /><br />I'll try this again before the month is over. See if we can't go just a touch quicker.<br /><br />Speedy <br /> </td></tr></table><br /><br />So, let's get this right, you were doing 1Ks and set the monitor to capture the 750m splits for the challenge! Speedy? You amaze me man! You're a phenomena, you really are. You're a real team player, superb athlete and a down right nice guy too! <br /><br />It really is a pleasure being in the same team as you!

[old] dadams · Post by **[old] dadams** » November 9th, 2005, 2:26 pm

Just realized something. I took 3 min. rests between my pieces yesterday. Oops!! Guess this one won't count.

[old] Niall · Post by **[old] Niall** » November 9th, 2005, 3:10 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 9 2005, 01:26 PM)</b></div></td></tr><tr><td class='quote'>Just realized something. I took 3 min. rests between my pieces yesterday. Oops!! Guess this one won't count. <br /> </td></tr></table><br /><br />Lazing around heh Speedy??<br /><br />You'll have to have another go now! 2mins rest only please

[old] seat5 · Post by **[old] seat5** » November 9th, 2005, 6:26 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Niall @ Nov 9 2005, 07:10 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(dadams @ Nov 9 2005, 01:26 PM)</b></div></td></tr><tr><td class='quote'>Just realized something. I took 3 min. rests between my pieces yesterday. Oops!! Guess this one won't count. <br /> </td></tr></table><br /><br />Lazing around heh Speedy??<br /><br />You'll have to have another go now! 2mins rest only please <br /> </td></tr></table><br />Yeah, what a slacker.... I do 2:15.9 for like a marathon... oh, wait, that was his TIME for 1K, not pace WOW that's 1:07 pace <br /><br />While we're on the subject of the rest time, is it supposed to be passive so you start with the flywheel stopped, or active rest? I did mine passive. Just want to make sure my next attempts are the right way, whatever it is.

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