Sub 7 Indoor Rowing Club (UK)

[Amazing Amazon]

Susan, best wishes for your race on Saturday. You certainly have done the prep. As a matter of interest (to me at least) what drag factor are you using these days?

Mike, I expect you're back rowing again after your rest. Just wonder how you know you can do 10 IR1 reps at sub-1:40 pace but not 12 for the CTC? I hadn't a clue what I could do, I always find it difficult to estimate an achievable pace for these unusual interval pieces. I just based mine on what someone else (Peta Robinson), whom I'm happy to target, had done.

Me, Had a rather mixed week.

On Friday, did the Carol McNally 1402m. Having done 2k at 2:01.1 pace on Tuesday I thought 1:59 was a reasonable target and, having set the df to 130, that is what I did, being just outside that for 3/4 oft race and then speedign up at the end.. 351m spllts pace(spm): 1:59.5 (27), 1:59.5 (28), 1:59.5 (29), 1:57.6 (33).

On Sunday afternoon I attempted to improve on the 1:58.2 paced SB 1000m I did on 7th January. Having done a 1:49.5 pace 500m (df 135) and a 1:59.0 1402 m (df 130) I thought I should be aiming to do it at about 1:57 pace. Set my df to 130. Did my 20 minute warm-up at that setting. Set off OK on the 1000m, but then hit a (I think mental rather than physical) wall at about 350m to go, nearly stopped, got going again but just paddled in in just over 4 minutes. 200m split pace(spm): 1:57.2 (28), 1:57.7 (28), 1:57.5 (28), 2:08.5 (26), 2:05.2 (28).

On Monday, Decided on the work on something different and went for the 60 minutes row I've yet to attempt, along with the FM, for the Nonathlon. Based on my 10k (2:10.3 pace) and HM (2:15.6 pace) I was aiming to do it at 2:12.5.
Again did a 20 minute warm up at 130 df. Started at that df. Wasn't feeling comfortable with the pace (2:14.6) and spm (22) I was doing so stopped 3:46 in.
Took a rest. Lowered the df to 121. Started off again. Still not comfortable. Decided to quit 10 minutes in (2:13.2 pace, 24 spm). Didn't bother with a warm-down. Bit dispirited.

Tuesday afternoon. Another attempt at the 1000m. This time did the warm-up at 121 pace. but switched the df to 132 for the 1000m. This time there were no problems in my head and I ended up exactly hitting my target - an overall time of 3:54 and a pace of 1:57.0. My 200m split pace (spm): 1:56.7 (30), 1:58.0 (28), 1:57.5 (28), 1:58.2 (29), 1:54.2 (35), progressive speed up in the last 200m with me finishing on a 1:52 (40).

At the moment upping my df, and keeping to a moderate spm for the shorter stuff seems to working. I still up the spm to sprint at the end but I no longer seem to want to do 30 spm+ right though a piece. Of course we have the World Rowing Virtual Indoor Sprints coming up in a couple of weeks so no doubt wil be revisiting the 1000m then.

Meanwhile I think I need to do some practice at longer stuff before I re-attempt the 60min again. Probably it will be the 30R20 next.

[MPx]

Yes, wishing you the very best of luck for Hamburg Susan - You're well prepared and know what you can do, so its just a matter of getting it done now. Hopefully the post race experience will be all about enjoying cakes and not the inevitable aches, pains, blisters and soreness!

I agree Marjorie that the CTC is usually tough to know how to pace. Like you I look at what others do. I'm usually about 1/3 down the table so if I wait for at least 50 or more entries then I can target with some confidence. But this time was different. I do a sprint session every week (nominally on Tuesdays but in practice the actual day varies). One of my 5 set pieces is 10x1 min 1r. So its a regular and I expect to get 3k+... but only just and I know that there's no way I could do an 11th, let alone 12! In fact it came around again this week and I managed 3036m which is at the better end of what I can normally do.

A shame for you to have had a couple of disappointing sessions last week, but you certainly bounced back well with that 3:54 1k and the 1402 piece was spot on too.

I've had a mainly good week ... just one disappointment!
14/2 I'd forgotten it would be Carole's CTC so swapped the planned steady state session for a 6x1402 2r @ 20 spm. My target was to do each in 5:33.5 which I managed to just miss 6 times(!) but overall hit the cumulative target spot on (33:21.0). My entry was the average of the set rather than any one of the 1402s that I actually did but I don't think it really mattered!
15/2 2k TT - second go to try to improve on 7:08. Didn't really get into it before the demons started and I just backed off trying for 7:17.1 which I missed by .1. Will have another go soon!
16/2 AWL Pyramid. Tried a variable pace which was working well for a bit but blew at the 900m repand didn't get back on track to the 300 so a bit off but not as bad as it felt. I like to get a sub 1:50 avg but only managed a 1:50.1 this time - less than 2secs overall so not so bad!
17/2 Dumbbells and 8k @ 20 spm in 32:22.3 (spot on and faster than normal - yippee!)
18/2 10x1 r1. Tuesday sprints! Thought I'd do my usual just over 300m each rep and see if I felt I could do a couple more for a better CTC entry. Most reps were 303 or 304. But struggled on the 9th so just went for a big 10th - a whole 1m further! But a 3036 @ 1:38.8 is as good as I ever do on this piece.
20/2 Dumbbells and 8k @ 20 spm in 32:22.3 (spot on and an exact copy of 17th. Not sure where this better form has come from!)

[Two Pudding Kid]

Me – jetting off to Hamburg last Thursday for the marathon, (7th I have done in Germany), was an easy trip out and a nice lol about with a giant hot chocolate to start. Hotel was in a more convenient position that I had expected but just always seems that road work and building work seem to follow me everywhere and what should be easy to get to turns out to be not so. Friday morning was meant to be a boat trip at 10:30 but wasn’t too disappointed it was cancelled – the weather is much like here. Very bracing near the harbour so moved away from the exposed bits fairly quickly and after a lot of walking around (yep – I sort of remembered from 2017 but not that well) got to the Minatur Wunderland – massive model railway layouts with very detailed scenery that is roughly representative of various parts of Europe, (the UK layout doesn’t seem to have started yet although I think it was meant to) . Guided tour behind the scenes (made sure that I was on the English speaking tour this time ) shows the effort and thought put into it and more detail on how problems are fixed – not unknown for staff to have to slide under the layouts to pick up derailed trains and planes that wont move . I think I made the mistake of heavy shoes as standing up for 4 hours was killing me. Saturday was race day so an early start meant I need to arrive soon after 7am. We were all starting the marathon so that we could finish at noon hence my start was 8:25. Had plenty of time to get ready and finish scoffing what I didn’t dare do earlier, (actually the scales had been forgotten and I look LWT ) so it wouldn’t have mattered. Aim was to keep at 2:28 during the rowing bits which would meant the average would drop to around 2:30 pace with the odd break. Unfortunately my back had a slight spasm after around 10k and then went tight on the left hand side so that meant I worked with less confidence and power and more spm after that. Was struggling with the warmth for a while until later on when doors were left open and could feel the wind, although it was only ever going to be a case of muddling along, (and certainly looking more composed than the person next to me who did a very obvious fly and die). Done in 3:34:26.4 which was over 3 minutes faster than my attempt in August 2019 but well short of the 3 hours 32 mins I would have liked. 9th out of 20 on the % of world record for age groups and weight categories this was worked out on. T-shirt, concept2 42195m pin and certificate to go home with. Lots of bread rolls and cookies to hoover up post-race. Really struggled to walk normally for the rest of the day so glad to find a direct U-bahn route to the hotel as I don’t think I could have got in/out of a taxi and the walk probably helped, (although could have done without being soaked). Hardly time to be a party animal – more like rest and reading as I needed to ensure I was fit and organised enough to be back at Hamburg airport by 8:30am Sunday. Apart from a bouncy flight back to London the journey went ok.

Tues 25th – back in the gym to see if I could ergo normally. Didn’t have long so settled for around 2500m at 2:09 pace and 29spm as a test run for tonights mad 250m r1, 500m r2, 750m r3, 1000m r4, 750m r3, 500m r2, 250m gym challenge. Happy with that.

[Two Pudding Kid]

Marjorie – my DF is 110. I still don’t have a lot of power in the right leg, (not so obvious in 2 legged things but can shift over twice as much with the one legged press on the left hand ie operated side) and don’t expect this to change until after the 2nd hip replacement. Like you I am calming down my spm as it soon tires me out to go close to 40spm nowadays even in the manic minute.

Excellent performance for the Carol McNally 1402m and very steady pacing. Looks like you are ready for the 1k sprints next week with a great one in 3:54. Best wishes for the 60 minutes and 30 mins at 20spm soon.

Mike – for me C2CTC pacing is worked out on the total distance and a tad faster if there are intervals. Rest periods don’t do much for me so 5 x 1k r2 and 5k wouldn’t be that different for example.

Great idea for the Carole Mc Nally to fit in with your session and well done for getting the overall target right on the nail. Really in the swing of the 8k at 20spm so good timing for the 30mins at 20spm challenge. AWL pyramid – I haven’t been tempted to do one of these for a long time but I do remember it is a long slog – well done you for getting very close to 1:50 pace. Brilliant 10 x 1 r1.

[MPx]

Great write up Susan - thanks for sharing and well done on completing in such a good time relative to last year even if a bit off your target. And 9th overall shows it was a very respectable score. Straight back in to your gym sessions at normal pace further proves the point and the success of your preparation.

My latest:
21/2 30min varipace in the grey zone for 7676m
22/2 2k TT 3rd attempt. Didn't fancy it, hardly got started and gave up. After paddling a bit decided to target 7:55.7 and got it spot on, so tried to do the same again and managed a second in 7:55.7 as well. All good fun, but nothing like a TT!!
23/2 Dumbbells and 8k @ 20 spm in 32:22.1
24/2 8x500 3:30r. Last time avg was 1:43.9. This time started at 1:43.9 and did a gentle neg split and faster last for a 1:42.6 avg. Good!
25/2 30 min varipace in the grey zone for 7575 (so slower than 21/2 and felt harder!)
27/2 2k TT 4th and last go! We were out on Wed so a day off and I was as rested as I ever get so thought it worth one more go. Managed a reasonably even pace and to keep the demons at bay for a change. Was a full on max effort leaving me feeling dizzy afterwards which I hate. But a 7:02.0 result is the best I've done since December '18. Disappointing to no longer be able to book a sub 7 but not as far away as I had feared. Splits 1:44.7; 1:45.7; 1:46.0; 1:45.6.

[lindsayh]

27/2 2k TT 4th and last go! We were out on Wed so a day off and I was as rested as I ever get so thought it worth one more go. Managed a reasonably even pace and to keep the demons at bay for a change. Was a full on max effort leaving me feeling dizzy afterwards which I hate. But a 7:02.0 result is the best I've done since December '18. Disappointing to no longer be able to book a sub 7 but not as far away as I had feared. Splits 1:44.7; 1:45.7; 1:46.0; 1:45.6.

Nice 2k Mike

[Dangerscouse]

27/2 2k TT 4th and last go! We were out on Wed so a day off and I was as rested as I ever get so thought it worth one more go. Managed a reasonably even pace and to keep the demons at bay for a change. Was a full on max effort leaving me feeling dizzy afterwards which I hate. But a 7:02.0 result is the best I've done since December '18. Disappointing to no longer be able to book a sub 7 but not as far away as I had feared. Splits 1:44.7; 1:45.7; 1:46.0; 1:45.6.

I agree with Lindsay, this is still a really good 2k and maybe sub 7 is within reach on a better day

[MPx]

Nice 2k Mike

I agree with Lindsay, this is still a really good 2k and maybe sub 7 is within reach on a better day

Thanks Lindsay/Stu - much appreciate the encouragement. I was 6:57.1 in Dec '18 so there's been a significant drop off which I put down to the change of training regime I implemented through 2019. Since the start of this year I'm back doing more of what I used to do, so hopefully things will revert and I'll get back closer to a sub 7 - unless age factors say otherwise...

[Dangerscouse]

Nice 2k Mike

I agree with Lindsay, this is still a really good 2k and maybe sub 7 is within reach on a better day

Thanks Lindsay/Stu - much appreciate the encouragement. I was 6:57.1 in Dec '18 so there's been a significant drop off which I put down to the change of training regime I implemented through 2019. Since the start of this year I'm back doing more of what I used to do, so hopefully things will revert and I'll get back closer to a sub 7 - unless age factors say otherwise...

When I get to 62 I'll take that result all day long. I need to find another four secs too

[MPx]

Phew! Managed to post a decent 1k sprint in the nick of time so prepared to post again! Latest sessions from me:

28/2 Dumbbells and 8k @ 20 spm in 32:22.1
29/2 30 min in the grey zone 7728m (further than my std target).
1/3 Dumbbells and 8k @ 20 spm in 32:22.2
3/3 16x250m r90". Blew up at 12 reps last time out on this @1:36.x and wanted to finish so started in the 1:39s and did a gentle neg split and faster last to get a 1:38.2 avg. So a bit slow overall, but at least I finished and finished strongly!
4/3 1kTT for the World Sprint Challenge and Sub7 ITC. Stuck to my plan for all of 500m and just gave up...so targetted 3:33.3 instead which I also missed by .2!
5/5 Dumbbells and 8k @ 20 spm in 32:12.2 - felt good so was trying for 32:12.3 as a change from 32:22.3
7/5 Life conspired against my erging plans on Friday so had to face the 1k TT today which was again a bit busy. But at least it meant I'd had a day off the erg so was rested. Managed to stick to my plan pretty closely and am chuffed to have got below 3:16 again (just!). On sprints I embrace a positive split approach as I believe (easy) early gains in the bank are worth more than trying to stay flat at the end when its always really tough to keep going no matter how slowly you start (within reason obviously!) So plan was 200m each @ 1:36; 7; 8; 9; and 1:40 if necessary. Result was 1:35.7; 1:37.0; 1:38.0; 1:39.2; 1:39.7 for a 3:15.9 overall. Obviously slightly disappointed to be .1 slower than last year which itself was .1 slower than the year before...but really anything sub 3:16 is a bit of a bonus! Currently 2nd but will obviously drop back if the big guns post a time - was 6th last year (old fat boys category). Wooopppeee!

[Dangerscouse]

Result was 1:35.7; 1:37.0; 1:38.0; 1:39.2; 1:39.7 for a 3:15.9 overall. Obviously slightly disappointed to be .1 slower than last year which itself was .1 slower than the year before...but really anything sub 3:16 is a bit of a bonus! Currently 2nd but will obviously drop back if the big guns post a time - was 6th last year (old fat boys category). Wooopppeee!

That is a fantastic result Mike

[Two Pudding Kid]

Mike - Brilliantly done on the 2k TT, (you really got into doing this). Impressive 8 x 500m r3:30 too. A leap years day 30 mins of 7728m is a great way to end February. Cracking 1k TT and keeping to .1 drop each year is amazing.

Me -

26/2 I did a 250m, 500m, 750m, 1k, 750m, 500m, 250m with a partner doing the same while I got off the erg. Averaged 2:05.x which was better than I had expected. Just one of those crazy gym things.
27/2 Easy 15 mins - trying to get my head round doing low spm and steady pace
1/3 6k TT - knew that although 2:11 pace should be doable as my best 30 minutes this season is 2:11.3 pace that this would be hard graft especially after a killer session of Tums and Bums. Set off confidently and was on 2:10.8 at halfway but lost a bit in the last 1k when it would have been nice to have been speeding up. 3.3 seconds improvement for a 26 mins 12.5 secs result. Tired but happy.
2/3 More concentration on steady pace. Concentrating on staying on the same pace for several strokes - I believe I managed to stay spot on 2:00 at 30spm for 100m

Since then I havent been able to row as mum has been ill, (and now I think I have strained my back - always my weak spot and helping mum to the loo and back into bed the last 4 days has made me really stiff and sore). Looks like the 1k TT is out of the question tomorrow

[MPx]

That is a fantastic result Mike

Mike Cracking 1k TT and keeping to .1 drop each year is amazing.

Thanks both - appreciated. I was pleased to get it done - the 1k and 4mins are probably my strongest pieces relative to others, but that brings pressures in itself as I really seem to want to do well at them, while my attitude to other pieces is a bit more que sera!

And sorry to hear about your Mum and subsequently your back Susan. Hopefully both issues will be on the mend asap and erging life can get back to normal. Best for that...

[lindsayh]

yes Mike - very strong indeed
.........and I reckon you can claim the silver with an unverified result ahead of you too

[MPx]

yes Mike - very strong indeed
.........and I reckon you can claim the silver with an unverified result ahead of you too

Thanks Lindsay. Yeah, I looked up Nick Holland to see if he had form. It seems a bit off to me to drop into top spot (tho now second in the 1k) with an unverified time, but none of his ranked pieces are verified. They are completely believable to me other than a stand out 30 min piece which he claims scored 8900m at 1:41.1 pace which is significantly faster than his 6k and not far off his 2k pace. The 30min piece puts him in top spot at age 59 in the 50-59 category, 130m further than Tony Larkman who is in a completely different league to him in all other distances - which certainly makes it look like a mistake at best, something that wouldn't happen with verified results.

Passed the deadline now and I'm still 3rd so dead chuffed although recognise of course that the big guys didn't post a time this year LGF, Nav, etc. so its not real, but as we always say, you can only race who turns up.