rangsmith @RangsmithNet

V60 @abbeyrunners/New Marske harriers/The diamonds (over 60 Erging group) Saltburn-by-the-Sea, England Joined February 2016

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rangsmith @RangsmithNet

2 years ago

First attempt at the half marathon distance on the row erg. Happy with my time of 1:28:25 good enough for 4th place in the UK rankings in my age group. Gonna take it steady up to Xmas then look to improve for the 2nd half of the rowing season. April to April.

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rangsmith @RangsmithNet

2 years ago

Couple of PBS on the concept 2 this week yesterday 2k at 7:48 and today 10k at 41:38 that ranks me 15th in Britain on time for my age group V60 pleased with that after just finishing a 10 day work cycle yesterday.

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rangsmith @RangsmithNet

2 years ago

Bit of fun on the erg after a few weeks doing distance work thought I would try some sprints. 1,000 metres w/up then 1,000 metres hard 3:50 x 3 mins rest then 500m hard 1:45 died a death on both but both times rank me in the concept 2 UK rankings in the top 20 (18th)

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rangsmith @RangsmithNet

2 years ago

PB for 5k on the concept 2 tonight 19:58 from 20:32 moves me up over 20 places in the British rankings just outside the top 20 now but next 14 places covered by only 40 secs so more to aim at.

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rangsmith @RangsmithNet

2 years ago

Getting some solid training in now, 4 rowing and 3 runs this week, just outside the top 10 Concept 2 British rankings for the 30 minute row (7248 metres) for Vet 60-64 looking to improve my 5,000/10,000 metres rankings over the next few weeks. Keep working!

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rangsmith @RangsmithNet

2 years ago

Well it's all happening! Joined a online FB page for indoor rowing after a few comments got invited to a over 60 team run by the British champion over 65 who said I had huge potential to be high level rower based on my times so far, and picking up a concept 2 machine tommorow!

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rangsmith @RangsmithNet

2 years ago

Back on the rower tonight 10k in 37:30 ( Inc 5k in 18:28 PB!) That sub 18 mins is coming felt very comfortable. Also managed 3 short runs the last few days. 👍

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rangsmith @RangsmithNet

2 years ago

Easy one mile run heel seems okay! Rowing sessions for the week include 10K in 39:30 and a 5K PB in 18:54 hopefully can start running again next week 🙂

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rangsmith @RangsmithNet

2 years ago

Rowing machine again 1k in 3.30 (17.30 5K pace) 2 mins rest and then 5k in 19.45 the 1K just outside V60 world record pace felt pretty hard but I'm getting fitter 19 min pace is feeling pretty easy now think 18 mins is the next goal. Sore heel much better hopefully run soon

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rangsmith @RangsmithNet

2 years ago

Huge PB on the indoor rower 20:10 down to 19:15 for 5,000 metres inside the V60 Elite STD very tough though may have to do a proper training program to improve but have only been doing it about 5 weeks so may be able to eek a little more out.

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rangsmith @RangsmithNet

2 years ago

PB on the indoor rower tonight 5,000m in 20:10 Elite level is 19.18 fo my age group V60 only my 14th session enjoying my secondary sport.

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rangsmith @RangsmithNet

2 years ago

Much needed update. After moving from Yorkshire to saltburn it's been a tough year, no training, long 12 hour shifts, and my lovely wife getting cancer, everything looking better now, cancer is gone, and I am dieting and walking lots, two stone to loose and hopefully on the road.

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rangsmith @RangsmithNet

3 years ago

Free copy of a great book if anybody wants in EPUB format (must have epub reader installed on your device to read phone/tablet/computer. PM me with Email address if you would like a copy.

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rangsmith @RangsmithNet

4 years ago

Looks like my 59 years in west yorkshire will soon be ending House sold and new house in brotton ongoing just 3 mins from saltburn, Looking forward to that Sea air!

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rangsmith @RangsmithNet

4 years ago

Legend.

Gateshead Harriers @GatesheadHAC

4 years ago

Legend.

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rangsmith @RangsmithNet

4 years ago

3 weeks off training due to a slight calf strain picked up at the dewsbury 10k no pain at all walking and calf raises Ect Have done a bit of foam rolling also So hopefully wont be too bad. Will try a small run on tuesday.

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rangsmith @RangsmithNet

4 years ago

"Your greatest asset in the world is your mindset." - Unknown

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rangsmith @RangsmithNet

4 years ago

40 second PB at the Dewsbury 10k in windy conditions nice to dip inside the 50 min Mark no great improvement but based on months of easy running and no hard sessions felt the strongest since I started the comeback thinking the higher mileage is better for me.

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rangsmith @RangsmithNet

4 years ago

Biggest block of training done, 13 weeks at 40+ miles per week, slowly building the aerobic engine, Will be 2 years in February since i started back. All pretty easy running but working round niggles. Hopefully on the right path.

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LocalRunnersPodcast @LocalRunnersPod

4 years ago

What a way to kick off season 2 as we catch up with a great local character and very talented runner @salfordharriers Joe Bailey. We also have BIG race news with @east_cheshire localrunnerspodcast.co.uk/podcast/ It’s by runners for runners, it’s season 2 of @LocalRunnersPod , get on it 🎧