Sub 7 Indoor Rowing Club (UK)

[bisqeet]

hard to train properly without the correct morivation or goals..
hope you find you mojo soon, richard...


weights session in lunch break ~ 60mins
bit of ss to finish off the day at home...

[le grand fromage]

Tried another to-day from the Fletcher indoor Marathon plan. 4x15’r4 with the 1st 6’ of each interval done at 290w and <28 spm and the next 9’ at 240w and <22 spm, HR capped at 152 which I did’nt reach so plan next time to go at 295w for each 6’ segment. Tough session but not too tough and certainly interesting enough.

4x15’ r4

1:49.8 – 25 – 4098 – 264 – MHR 132
1:50.0 – 25 – 4088 – 262 – MHR 141
1:50.2 – 25 – 4083 – 261 – MHR 147
1:50.2 – 25 – 4082 – 261 – MHR 147

60’ – 1:50.0 – 25 – 16351 - 262

[bisqeet]

Tried another to-day from the Fletcher indoor Marathon plan. 4x15’r4 with the 1st 6’ of each interval done at 290w and <28 spm and the next 9’ at 240w and <22 spm, HR capped at 152 which I did’nt reach so plan next time to go at 295w for each 6’ segment. Tough session but not too tough and certainly interesting enough.

4x15’ r4

1:49.8 – 25 – 4098 – 264 – MHR 132
1:50.0 – 25 – 4088 – 262 – MHR 141
1:50.2 – 25 – 4083 – 261 – MHR 147
1:50.2 – 25 – 4082 – 261 – MHR 147

60’ – 1:50.0 – 25 – 16351 - 262

nice, very impressive paces for rel. low HR.
maybe i missinterpretated the plan, but I went about it in this way.
keep to the rate guides, then try and quickly reach the HR cap - then just adjust the power to keep within that cap for the period.

It seemed to me that the training was based on a typical fullout FM would find you at about 90% of your HRMax on average for the whole distance.
It's more of an aclimitasation, than comparing distance. The rate changes are there to stop boredom, rests, etc.

wasn't sure what to do yesterday.
Thought about doing a 6kTT, but after the warmup, wasn't really feeling it.
Day before was weights and then a 30k SS row, Legs were still feeling a little heavy so I binned it after 800m
Spent 5 minutes looking at the custome rows I have created in row pro for some ideas, decided on a 11W L4 type HM (rates18-20-18-22-18-24-18-26-18-24-18-22-18-20-18; intervals with about 110 strokes each). stopped after 8k - definetly a low on energy and possibly a bit of lactate in the legs.
Watched the rest of one of the "battle of apes" films (the one in SF, where they start a rebellion and cesar returns from the deads to stop the revolt, but its all too late...)
30 mins at R17 ~2:08
All in all about 60mins, nothing structured - but needed to shower afterwards...

[MPx]

Interesting reading on here.

Rod still knocking out PB after PB - a very rich vein of form. 1 min TT 334m yet another BR - congrats matey, absolutely brilliant. Your 30@20 PB is pretty much where my best free rate 30 TT is at the mo so very impressive, and still improving on the intervals too.

I detect that both Richard and Dean are having to grind out the sessions at the moment - as am I. They are happening but under duress and not ending with the positive feedback loop of continuous improvement. Still mighty impressive seeing the distances that you two guys can achieve and all at very solid pace. Hopefully we'll all get back on the upward trend again very soon.

I think my own situation is basically down to weak willed mind games. My physiology (relatively small lung capacity for my size) means that I'm relatively weaker aerobically but reasonably strong (in a non-body builder way!). Rather than train out my weaknesses I reinforce them by concentrating on sessions I'm better at and enjoy more. Then there's an event like blood doning - well documented to have a minor detrimental effect for a few days (the blood people say 2 days, some others argue weeks). In my case that means I expect not to be able to do the same as I did before...and I cant make myself fight for it. All too easy to set off with good intentions until I start puffing - then collapse back to a paddle. Its all a bit pathetic really. But at least I'm doing the sessions and presumably I'll be back where I was in the next Biorhythm cycle or whatever it is that contributes so much to performance fluctuation.

19/1 Dumbbells and 30@20 for 7227 at 2:04.5 (about normal pace +4!)
20/1 3x2k r2. Last time managed a 1:53.7 avg. This time 1:53.8; 1:55.6; 1:57.9 for a 1:55.8avg (and the last rep was over 2min pace for half the time!)
22/1 Dumbbells and 30m varipace for 7337 @ 2:02.7. Set off at my regular pace variations to achieve my normal 7557 result and blew up after 5 mins and had to back off.
23/1 6x500 r2. Last time managed a 1:40.6 avg. Set off for a sub 1:41 and managed three @ 1:40.7avg but was finished. Decided to do the other three at 20spm (down from 33) and targetted sub 1:50. Last 3 averaged 1:49.1. Very useful that I had no prior experience of what I could do for a 500 @20 so wasn't "expecting" to do worse.
24/1 Dumbbells and 30 mins steady. Tried for steady 1:59s. Actually managed 1:58.2 for the first 20mins but then had to slow to 2:03+ to finish on 7507m.

I think need a trick cyclist not a physical trainer....

[le grand fromage]

Hi Dean, I think you probably interpreted correctly. I would guess that there’s more benefit getting up to the required HR soonest and holding it there for longer. However, as I’d never done something like this I deliberately ‘aimed off’, mainly to make sure that I finished the session (which was in doubt quite a few times ). In any event I knew the 1st 6’ at 290w would’nt tax me too much as it’s not too different from my sub 7 warm ups, with respect to HR, it was the next 3 intervals I did’nt know about. As I said, next time I’ll try 295w, probably for the 1st two intervals then see what the tickers doing and then make a call whether to add some more or not. Good session though.

Good guess Mike, it is a struggle atm. Habit is keeping me going more than anything else.

Bit of a day off to-day. Thought I’d get the IRL 1’ out of the way so warmed up with a 20’ comp warm up then got to it. Blew out first time around but got something at a second attempt. Not as good at my 605w 1’ I did for my Jensen profile in Dec but respectable. May have another go when I’m a bit more rested and not after 70+k this week .

20’ Comp Wu – 1:53.8 – 20 – 5272 – 237

1’ – 1:25.9 – 40 – 349 – 551 – MHR 153

[Rod]

60 minutes

Metres..................15671
Average pace..........1:54.8
SPM.....................34

An hours fun this morning.

Happy that it was 0.6 on average pace faster than last time which was 2 weeks ago but not so happy that it's 1.2 slower than I did in October.

Oh well I was doing longer stuff then and am doing shorter distances now ready for the 2k at the world champs on the 18th of Feb so it will do for endurance....but will try for faster next week.

Mike.......................................You'll be back pushing the boundaries in no time, you just need to get over the blood donation and I'm sure you'll be fine me ol' mate, I'm looking forward to seeing a report on faster stuff very soon.

[Rod]

30 minutes at 20spm

Average pace...............1:56.9
Metres.......................7695
DF.........130 (raised from the 125 of last week)

NEW PB! (for 20 spm....free rate for 30 mins would be around 36-37spm and over 8020m)

This was an improvement of 0.4 on average pace and 22 metres in total from the PB I set last week so getting into shape for the world champs on the 18th of February....just in time!

[Carol]

Hi all, it's been a while now since I posted anything anywhere other than Facebook so having trouble remembering how to do it! Trust everyone is keeping well and training hard.

Two Puds I'm not able to PM you for some reason and want to contact you re: the event on 18th May. Please can you PM me and then maybe I will be able to reply that way? Thanks.

[Citroen]

You can send PMs now that your first post is approved.

[Carol]

You can send PMs now that your first post is approved.

Thanks Dougie, hope all is well with you.

[Citroen]

You can send PMs now that your first post is approved.

Thanks Dougie, hope all is well with you.

Yes thanks. My daughter is now living just north of Perth, WA. The rest of us are off skiing in Japan a week tomorrow. I've also been flying to odd parts of the world for work, now that I'm not working for IBM.

[le grand fromage]

Took a rest day Friday (normal rest day is Saturday), no reason other than the day just ran out for me . Saturday warmed up with a competition warm up then got the CTC out of the way. Did’nt really fancy sprinting myself to death so did it at 20 spm, pretty sure I got some sort of training effect on the last . Sunday climbed aboard thinking I needed to do 10k+ and dreamed up 2x20r4, first 6’ at 295w and the next 14’ at 240w. HR kept below 143 for both and got the distance done.

Saturday
20’ WU – 1:54.3 – 21 – 5247 – 234

CTC
1kr2 – 1:49.4 – 20 – 267
250r3 – 1:45.0 – 19 – 302
1kr2 – 1:47.6 – 20 – 281
250r3 – 1:44.6 – 19 – 306
1k - 1:44.6 – 20 - 305

3.5k – 1:46.9 – 19 – 286 – 12:28.4

Sunday
2x20’ r4 – 6’at 295w 14’ at 240w

1:49.9 – 24 – 5457 – 263 – mhr 134
1:50.0 – 24 – 5452 – 263 – mhr 143

40’ – 1:50.0 – 24 – 10909 – 263

Week 4 – 80081m – 275 av watts – 12.1 av SPI
Week 3 – 32402m – 238 av watts – 12.8 av SPI
Week 2 – 49861m – 256 av watts – 11.0 av SPI
Week 1 – 72855m – 257 av watts – 10.5 av SPI

[Amazing Amazon]

Hi everyone. Though I really ought to check in and show I'm still here.

Was away skiing week before last. Annoyingly the apartments were quite posh and had a gym and pool, with a c2 rower - but I'd forgotten to pack any gym kit (or swimming costume either). Could have used it on the day the resort lifts were closed (heavy snow and high winds). Quite what my rowing would have been like at 2300m is however somewhat moot: I did do daily 20 min Fletcher warm-up last March at 1700m and that was hard enough. Skiing itself was a bit mixed with only 2 1/2 good visibility/most lifts running days but always plenty of powder to test the knees.

Back on the Sartuday and should have been racing on water on Sunday but it was cancelled because of a forecast of heavy rain that never touched us, just flooded North Devon instead.

Tuesday had a rather unsatisfactory return to the erg. Started by trying to improve on my 291m for the 1 minute IRL challenge. OK for the first half then lost it and just paddled home. Then tried to do the Sub7 ITC 6k. I'd forgotten to reset the df from the 155 that I was using for the 1 min, so ended up abandoning that. Reset the df to 120 but second attempt also aborted. Short of time so did a 2k instead. Started off at ariund 2:03 pace aiming for 8:12-8:15 (so not a real TT). Did speed up and did the last 1k at more like race pace for a 8:06.9, which felt a bit better way to end the session.

Splits pace (spm): 2:03.5 (24), 2:03,2 (27), 2:01.2 (27), 1L58.8 (29).

Thursday's otw outing was also cancelled (lack of interest/availability of others - I think the weather was OK). Did my 1800m swim in 62 minutes which is was what I was hoping to do.

Saturday finally out on the water. Did about 6k in one of our coxed 4s.

Today, back on the erg to attempt to do the Sub7 ITC 6k before the end of the month. Previous SB was 2:05.9 pace, and I should be doing it in 2:05.4 pace based on my 5k and longer times (these also now predict tgag I can go sub-8 for the2k). Started off at around 2:06 pace but hit a bit of a bump at just over 2k in. Got going again but did the rest of the 3rd k at 2:07-2:08 pace. Managed to wind up the pace after that breather but hit more bumps at 750m and 75m to go. Got going again and sprjnted the last 60m and ended on a1:48 to scramble a 1 Nonathlon point improvement in my SB (25:10.1, 2:05.8 pace). So not too bad in the end.

1k splits at pace (spm): 2:06.0 (25), 2:05.8(25), 2:08.6 (25), 2:06.2 (26), 2:04.4 (27), 2:03.9 (28).

[Rod]

5 x 750.3:30r

Average pace..................1:44.4
SPM.............................37
DF...............................120

Target was recent 2k race pace (1:44.8) so well pleased to have beaten it by so much.

After failing miserably last week on 4 x 1k.5'r confidence fell but now it's back up high again!

[Two Pudding Kid]

Hi all - I am still here although a bit invisible over the last 2 weeks, (sorry voluntary work has got in the way of me being online as much but hopefully back to normal after about Feb 7). Still caning out up to 55k a week on the ergo, (sad git )

Carol - when I am not at work I will get back to you properly but just to say I am up for it and I promise to be a real LWT by then, (have drifted about 1.5kg over at present so need to get my hands off the donuts, birthday hic ,).

Highlights are 2k for the Irish in 8:15.3 so a seasons best for that, and a silver medal. 6k in 25:55.8 for another seasons best. Got to get my head and **** round the long stuff in 5 weeks time, (ergomarathon) so needing to slog on, (and a 30 min race in 18 days).