Free Spirits Rowing

I agree with Iain, Rob I think you will get close to your PB.
Iain well done for keeping going despite lack of erging. " title="Applause">
A Dutney wout today which sounded quite intimidating on paper - 10x3minsR1min @R20 done at 1-2secs faster than your 30minR20. As I did one for testing used that - 2.06.3
Wup - 2k
Time Dist Spm HR split
03:00.0716...

Those are some cool intervals, Iain - lots of work in 3:20!

Today was final non-taper Friday 3x10:00 (next Friday will be 2x10:00). My goal was 22-24 SPM with negative splits of 1:59, 1:58, 1:57. (I've been improving those splits by 1 second each week.)

w/u 12:00 - 2192m
10:00 #1 - 2523m (1:58.9) SPM 24 HR 157
10:00 #2 - 2544m (1:57.9) SPM 24 HR 1...

Hahaha you got me there - after so many years, I forget that I’m not normal sized! I guess that is a disadvantage rating up.

I read somewhere that top rowers do two breaths per stroke (one at each end of the stroke I gather) and tried that … I found doing that just shifted where in the stroke I did my one breath per stroke!


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Sorry to hear of your injury, you might like to lower DF 20 or so when you start back until you are happy it is fully healed.

Statistics: Posted by Iain — Fri Nov 13, 2026 2:23 pm

Well last posted here 4 October! Have only done 9 sessions since, 5 LSD and 4 faster including CTC. Can't row today so yesterday did "LSD" at old faster pace despite lost fitness. Inevitably HR too high, but a successful session. The day before, as well as a very modest 3:51 1k SB, I then did 10 x 20S strength session (DF 142, highest without removing C-Breeze), changed to r30S ...