Carla
Challenge #3....... 10000 in 46.52 at ave pace 2.20.6..Struggled with the last few
sprints could not go under 1.50 pace. .The 30 seconds rests were heaven
but not long enough to catch your breath. But all done and dusted so can sit
back and watch the rest of the show.

Chris
See you have woken up from your sleep,we had better get a move on cos Dykie
is on our trail

Chippy

Hi Guys,

Remember me??

Sorry I've been very absent of late, hope to rectify that now.

Probably best if I give an update on where I've been and what I'm up to now.

Following completion of the Million Metre Challenge at the end of last year (28th December to be exact), I started the New Year with a new training schedule provided by Eddie Fletcher that was designed to get me a new 2K PB at the Manchester GP event. This very much concentrated on quality rather than quantity so I found myself doing half the amount of metres per week than I was doing during the MMC. It was also a little frustrating in that there was no scope for doing any time trials, hence no PBs this year .

All was going well until the middle of January when I strained my lower back (AGAIN!!). Looks like this is going to be my achilles heel!! As a result, I was out of action for 3 weeks and was seriously worried about the loss in fitness not to mention the lack of metres I was contributing to the TA team! Returned to the erg at the beginning of February with a new training schedule (I was going to be a no-show at Manchester so a 2K PB attempt was out of the question).

I'm on week 3 of the training schedule and am steadily getting back the fitness I had prior to the back strain. I've decided to increase my training sessions from 5 per week to 8 and incorporate more cycling. I've always had relatively weak legs (my erg technique utilised upper body strength to make up for the lack of leg power) so I'm hoping that the cycling will develop the leg muscles to enable me to transfer more power through my legs when rowing. As a result, I've joined a Triathlon Forum (TriTalk) to get advise and support in this new aspect of my training. The site provides the facility to have your own Blog so if anyone's interested (and you've actually read this far ) you can take a look at mine here.

Following BIRC last year, I set myself a goal of getting to lightweight for BIRC 2005 as it was clear to me (due to my height) that I had no chance of competing at heavyweight. As a result (and greatly helped by the MMC), I've gone down from 90Kgs (in August 04) to 79Kgs this week. So I'm well on track!

I'm looking forward to doing Carla's challenges but aren't quite ready yet (fitness levels still not 100%). Taff Attack is still the numero uno IR team for me. You guys are so inspirational and supportive that no other team gets close. I'm happy to be a member and look forward to contributing more to the metres and challenges (and forum!).

Niall

Welcome back, Niall!
Glad to hear you are doing better. We have missed you!
One thing I love about rowing is that it keeps me in pretty good shape for biking, so when spring rolls around (I'm a fair weather biker--no gloves for me!) I'm ready to roll.

Did you ever get a Swiss ball? Not that I want to keep beating a dead horse, but the thing is really helpful....

Martin,

Are you recording your meters in binary now? only 999,915m to reach your first million!

Well, you know what they say, there's 10 types of people, those that understand binary and those that don't!

Carla,
Wanted to clarify challenge #3. Do you mean do a total of 10k? Or are you saying do as much distance as you can at the pace you've stated below?



I'm thinkin' if this is the former, then this one should be an easy three points. Especially with the 30 sec rest between the sprints. Or am I reading this wrong?

Dwayne

Nice pick up Carla There's also a Hexadecimal angle here too (bring back memories for all those 'old' IBM Assembler language devotees out there ?? - CL - bonus point for those who figure this one out !!).

Great to see you back in full flight Niall - both on the erg and on the forum Keep us posted on how the training program pans out and take good care of that lower back area.

Martin

[Carla,

[quote]#3 2/13--2/19 Total distance: 10K Start at your 5K pace & do 100m sprints every 500m, rest 30 seconds after the sprints[/quote]


Dwayne

[/quote]
Speedy
Thats how i did the challenge,I wrote all the distances down on a piece of paper counting down from 10000m so i would know when to change pace and when to rest.
START 10000
155 PACE TO 9500
148 PACE TO 9400
REST 30 SECONDS
155 PACE TO 8900
148 PACE TO 8800
REST 30 SECONDS
155 PACE 8300
148PACE TO 8200
REST 30 SECONDS
ETC ETC ETC ETC

You go over a few meters after the 148 pace but thats life

Martin
Nice tiny weeny

Guess whos back guess whos back guess whos back the real Nial shady.

Chippy

Sorry Chippy, but looks like you stuffed up the 10Ker According to Carla's strict rules we are supposed to do 400m at 5K PB pace then a 100m sprint after the first one (which is 500m at 5K PB pace followed by a 100m sprint) ! Looks like you have to do it again

"The Judges"

Dwayne, it will probably be really easy for you. The total distance is 10K, 8100 of it at your 5K pace, the rest at a sprint. It may even be easy for me. I'm not sure. I sometimes "do" this work out, but I've never done it strictly; and actually, I usually do it without the rests until the last half, when they suggest themselves rather strongly. I was just trying to think up some variety and thought of this, modifying it so it was more regimented.

.....some of these Challenges may be Challenges, and some of them may not be. That's what you get when you have a total amateur running the show!

BTW, did you see Godfried's charts for this? He's worked yours out to the second and meter so you can see exactly what you have to do. Look at his post #2134 for a link to your chart.

Have fun! I think next's weeks might be a real hum-dinger...

Chippy--what was your time? did you hit your target? and was it hard, or easy? I've got to post your results. You did do the challenge a bit differently but I'm afraid I set it up pretty confusingly. In fact, I seem to be competely addled at this point. I think you ended up with 16 sprints and 16 500s with 400m dangling at the end? Which is 1600 m sprint and 8000m at 5K + 400m at ?.

THIS POST EDITED BECAUSE WHAT I WROTE LAST NIGHT WAS WRONG! the above is correct. That is what I get for trying to do simple math after rowing at midnight and showering at 1 AM. So I am afraid you do have to do it over, Chippy, but it's sort of my fault because it's confusing.

The easiest way to do it is set the monitor for 10K, put a clock with a second hand close by, and go at 5K pace until you hit any mulitiple of 500. Follow by a 100m sprint and use the second hand on the clock for your rest time. Repeat. You end with 500m at 5K pace.

Sorry everyone....

Challenge #3

OK, it was soft. Sorry about that. So I did it faster (2 seconds faster than 5K pace and the sprints at 1:50 instead of 1:55, and finished in 47:39 instead of 50:05. It got hard at the end. The last 5 or 6 rests were so short, it seemed. I used a clock with a second hand for the rests and 30 seconds seemed to get shorter every time.

It felt good to finally actually succeed at one of these darned Challenges for a change, even if it was because the goal was too easy.

For some reason I just got going really well tonight, I was trying at first to do 2:03 and just kept gravitating to 1:59, 2:00, 2:01 and at 24 spm. It felt so different. Finally I think I am getting my dumb lazy right leg to do its share of the work. Plus, I put the foot stretcher ups 3 more notches, and that seems to make a great difference.

You crack me up mate!!!

Very glad to be back!

Gonna have to try one of Carla's challenges soon I suspect. Maybe next week, or the week after, or the week after that... (Depends on how scared of the challenge I am - heart of a chicken!).

This weeks challenge was alot easier than last weeks, that's for sure.

My splits were faster than 5k (not by much, but a tad), so were my sprints.

I finished with a 32:30.3, which averages to a 1:37.5 for the whole thing. I may try this again on Friday or Saturday to see if I can do better.

Dwayne

Niall, you might as well start with this one. It's set up too easy. YOu should be able to do it with the numbers at 5K-2 or so, and it will still count if you just do it the way it was set up, at 5K. So join in the fun!

Hello Taffs,
In addition to Carla's challenges, I have one of my own for the team. 50 million meters by the end of the season (30 Apr 05).

We sit at just over 36M at the moment. That would mean putting in around 14M in the next 9+ weeks or so. It would mean that every meter you put in will count. Everyone up for this one?

Speedy

Speedy,
I see that you are back at you rightful spot on the annual meters honor board . It looks like you just didn't have a chance to enter you meters for a little while, but are actually okay, which is good to see.

Niall,
Welcome back .

Still no word from Daren?


David

[quote=chippy,Feb 15 2005, 05:06 PM]
Carla
Challenge #3....... 10000 in 46.52 at ave pace 2.20.6..Struggled with the last few
sprints could not go under 1.50 pace. .The 30 seconds rests were heaven
but not long enough to catch your breath. But all done and dusted so can sit
back and watch the rest of the show.


Carla
That is my post after the row.Looks like i messed up ,think the 19 splits instead of 16 would have been easier with more rests 1.55 FOR THE 5K.148 SPRINTS..........I never do anything the easy way.

Martin
Can not do the #3 again this week as i am training with the Rickster for the next
few days. Young brat as he is will be in trouble on Saturday when we pump iron cos i am going to show him who the Guvner is Back to #3 i now know
where i went wrong , i am still working in feet and inches

No need for a rego Chippy, the judges have factored in the degree of difficulty with the Maths (esp. if from South Wales instead of Central Wales ) and awarded the point for a fair dinkum effort ! Because you only had 16 30 sec rest periods (8 mins in total) instead of 19 rests (9:30 mins in total)) your new goal becomes 1:30 mins less than the one Godfried calculated. If you beat this revised time help youself to another point. No third point though as you didn't beat Speedy ! Hope you survive the workouts with the Rickster - didn't he say he was going to 'work your boll*cks off'

Top row Carla, sounds like someone is ready for a 10K PB ?!

Great Tri site Niall, I had a top time reading your BLOG and associated posts. See if you can get "Little Angel' on board here too 80 min runs and swimming too - that sub 7 is not far off Tiger.

Cheers all

Martin

Let's do it!
There are 30 active members on our team and 10 weeks left (not counting this one). It comes to about 47,000 a week for each of us.

Count me in.

To all "Taffs", I must say sorry for not adding any meters of late, but the factory where I work has been shut for maintenance. Before the shut we were working to get everything ready and during the shut to do the work. I wont bore you with the detail but I hope tomorrow is the last day, as I have been working overtime, undertime, tick tock time, and any other time. Hope to help with the 50 million.

PORKY

[quote=AussieTaff,Feb 17 2005, 05:54 PM]
No need for a rego Chippy, the judges have factored in the degree of difficulty with the Maths (esp. if from South Wales instead of Central Wales ) and awarded the point for a fair dinkum effort ! Because you only had 16 30 sec rest periods (8 mins in total) instead of 19 rests (9:30 mins in total)) your new goal becomes 1:30 mins less than the one Godfried calculated. If you beat this revised time help youself to another point. No third point though as you didn't beat Speedy ! Hope you survive the workouts with the Rickster - didn't he say he was going to 'work your boll*cks off'


Judges
Many thanks for the point,

Chippy

I like the 50 million target idea. Good motivation. I've not been putting the in meters I'd like to recently, just haven't had the time to go to the gym as much and have been cross training more when there.
I want to start putting in a least 50k/week from next week though.

-James

Taff Challenge #3

Right, now that I've read most of the posts that explain this challenge (plus Godfried's excellent guide), I'm ready for this tomorrow. Just so the challenge is clear (and so I can't back out!), for me this means:

Total Distance: 10,000m
500m @1:53, 100m@1:40, 30secs rest

Once question though, what is my sprint time? The shortest distance I've done is 500m and my time was - don't laugh guys, I'm crap at sprints, I'm more a middle to long distance rower! - 1:40. So should my sprint pace be 1:40 or should it be based on my 1000m or 2000m pace?

If someone can answer this for me before midday (GMT) tomorrow, I'd be very grateful.

As for the 50 Million Metre target, yep, I'm well up for that, nice initiative Speedy!

Niall,
I'm thinking you sprint as fast as you can. If that's 1:40, then that's 1:40. If it's slower, then so be it. Just do your best.

Speedy

Cheers Speedy!

Niall,
Had a look at your BLOG. Shows you are a top IT dude.

Noticed you are swimming and have had back trouble. Ditch the breast stroke as its the worst for back problems. I've been there on the Tri's but its great General PE training as Grumpy would put it!!

Dykie (Ebbw Vale Boy)

Well, it's certainly nice to be called a top dude and, yes, if you've got general IT queries then drop me a PM (if I don't know the answer, I'm sure I'll know someone who does).

Thanks for the tip on the swimming. I'll stick to frontcrawl (need to practice my bi-lateral breathing anyway!).

Chippy I'm hurting like Mad today after that monster strength session yesterday. If anyone wants a crack at doing some different training for a change then have a go at the Ultra Fit Challenge.

CYCLE: 2.5KM ANY RESISTANCE

SIT-UPS: (Full sit-ups with someone standing on your feet) 60 REPS

ROWING: (Any Level) 1,500M

SHOULDER PRESS: MEN 25KG 40 REPS / WOMEN 15KG 40 REPS

TREADMILL: 800M 10% INCLINE


ALL EXERCISES MUST BE DONE IN SEQUENCE AND WITH A RUNNING CLOCK NO STOPPING!!!

HAVE A GO IF YOU THINK YOUR HARD ENOUGH!!!

RICKSTER

Tried Challenge #3 and failed dismally . Clearly my fitness isn't back yet and I had to stop after 2500m. Up to this point I'd managed to maintain 1:53 (5K pace) and my sprints were around 1:45 (2K pace -2s). Just ran out of strength and oomph!

Sorry guys!

Better luck for the next challenge!

Tough going, Niall. I hope you are in good form again soon! It is hard to come back from an injury but be patient! I'm glad you gave the challenge a shot, and maybe you can try this week's. There is no sprinting, just distance.


4 x 5K at your 10K pace with 5 minute rests between. Basically you end up doing almost an HM at your 10K pace, but the long rests between the pieces and the fact that you are doing the 5Ks so much slower than you would normally should make them not so hard....but I don't know....the trick will be to convince yourself at the beginning of each 5K that it's the first and only one you are doing at this very slow pace.

My goal for it works out to be : 4 x 5K at 2:05= 83:20 rowing time (plus of course the 15 minutes rest). I think everyone's rowing time should come out faster than their HM time by maybe around 5 min? (of course the distance is 1000+m shorter).

It's a darn good thing I don't have a treadmill, a stationary bike, or know how to do shoulder presses, or I would have to admit I'm too wimpy to even try this!

You're not on your lonesome there Niall old son, exactly the same happened to me ! OK to 2500m mark then that was it, no more gas, all over red rover. Must be those 80 min runs you are doing - stuffing up the erging muscles

As for the Rickster's 'Chamber of Death challenge' - have to pike on that one too as one of this season's goals is to make it to next season.

Next up #4.

Martin

Having failed challenge #3, I'm glad to see I'm in such great company.

As for the 80min runs, I think that must have been a typo on my part as there's no way I could run for that long (achilles probably wouldn't hold out). No, there's no excuse other than I'm just not fit enough right now .

Like Carla says, Challenge #4 seems to be more to my liking. In a warped sort of way, I'm actually looking forward to it .

Come on you lot get in the Gym and give the Challenge a shot its good for you. If you want to improve on your PB's then do it. Most of the top athlele's do Cross Training or as Grumpy calls it General P.E.

Rickster[B]

Taffians
As every one is throwing in a challenge i thought i would throw one in to.
This one i know i can win even with spiecalist like Porky and Bore da in the team.


Starter : Aromatic duck

Main course: Fried rice,chiken satay,beef chow main,

Extras: Chips,Prawn crackers.

Desert Cheese cake

Bevies 8 cans of Stella

No stopping until your plate is empty AND YOUR GLASS IS DRY.

Any one wants to take me on,loser pays

Chippy

Ah, now there's a chalenge I can relate to Chippy

Now I feel like going for a big feed at the local fry-up place instead of the gym - sorry Rickster, just got a better offer !

"Cholesterol Boy"

Taffians
As every one is throwing in a challenge i thought i would throw one in to.
This one i know i can win even with spiecalist like Porky and Bore da in the team.


Starter : Aromatic duck

Main course: Fried rice,chiken satay,beef chow main,

Extras: Chips,Prawn crackers.

Desert Cheese cake

Bevies 8 cans of Stella

No stopping until your plate is empty AND YOUR GLASS IS DRY.

Any one wants to take me on,loser pays

Chippy

[/quote]

Holy crap you can eat alot!!!

Chippy,
take it from an expert. Drink the stella first then you can double up on your grub!

I had to go to the doctors once and he asked me how much i consumed in a day, after he listened for ten minutes he asked me to bend over. He said to me i think i have found the problem, what is it i asked? he said you only have one arsehole.

P to the o,r,k,ay

Dwayne,
How is the mini-Speedy doing?

Is there still no word on Daren?



David

Mrs. Speedy is doing fine. Hasn't hit the erg in quite a while. I'll see if I can't encourage her to put in some meters.

Don't know what the heck happened with Daren. Hope he's ok.

Dwayne

I've emailed Daren and Bernard/Prufrock to see how these guys are. As soon as I get a reply I'll let you know.

I didn't mean Mrs. Speedy, but your son.

David

I thought "doing fine" and "not erging" were mutually exclusive terms!

Sorry David. He's just fine. Typical three year old. The only time he stops is when he's sleeping.

I'll second that!!

new 30 min PB!! 7336 m

This was just meant to be a good workout, not a PB attempt, which it wasn't, until the last split. I gained 45 meters, 2 places on the C2 rankings, and 1 place on Nonathlon.

Anyone going to do Challenge #4? I'm probably going to try it tomorrow night, and may have to do it again on Saturday if I'm not up to snuff.

well done Carla...... I am going to have my work cut out trying to catch you up when I get fit ...

Hi


Working long hours, finding my feet, houses, no erging. Things are starting to settle into a routine a little so I am joining the gym next door to work on Monday.

Hopefully, I will be able to restart training for the coming autumn competitions.

I hope everyone is well.

Niall and anyone else who tries to contact me should use my yahoo email address which is blbaptiste@yahoo.co.uk.

Have fun.
Bernard

FANTASTIC PB CARLA!!
You really seem to be in form right now (and long may it continue!). Go Girl!!!!

Bernard/Prufrock!!!! You're alive and well!!!! HOORAY!! I was starting to worry about you mate. Glad to hear you've been busy so I can catch you up on the Team Standings (very British of you!).

Nothing much more to report from me othe rthan I did a 3x2000m (6mins rest) yesterday. Managed to successfully maintain the target pace within the HR threshold so well pleased.