Sub 7 Indoor Rowing Club (UK)

[le grand fromage]

Cheers Mike and TPK, got the result and time I expected, just not in the manner I wanted
Looking at the runners and riders before hand I knew the Italian had posted 6:45 and I felt I could nip under 6:40 so came up with a pace plan for that. That was about the only thing I got right Felt ok pre start with the usual nerves and apprehension and warmed up ok. Got a bit cool in the garage in the 10 mins between warm up and race start but come start time I was ok and had the race plan engraved in. Out hard at 375watts for the 1st 500, cruise at 330 watts (1:42) for the next 1k then allowed 375w for the last 500 to nip under 6:40 and if I needed more, well hopefully it was there. Started ok I felt, but as the light in the garage is'nt all that good I was relying on my wife to feed me the info and unfortunately the info did'nt really get to me that 3-4 of the other racers had tore off at the start, coupled that with my lack of confidence I quit driving hard too early to get anywhere near 375w. Slowed to try and settle on 1:42 which I did after a fashion but with a really crap stroke. For some reason I couldn't get any rhythm/tempo going, just felt really ragged. Managed to keep hitting the numbers but was aware that I wasn't leading and that I was in a group of rowers, which is a bit unusual for me. Come halfway I knew I need to start to push a bit and pleased to see the replay that I did so started to pick people off but come the last 500 I knew I was still not in front (did'nt really know where I was, just not leading) so at 300m to go it was just eye's out, pedal to the metal throw the lot at the last 30 strokes, came up a few strokes short as the last 2-3 strokes my legs were brimmed with lactic. Fortunately that was enough to take the win sub 6:40 with the Italian coming home in 6:45.
Seeing the replay it's pretty obvious that the 4 guys that got in from of me went out too fast as they did'nt really have anything left to combat my sprint finish, lucky for me Although I can't remember the last time I hit 1:28s on a 2k closing sprint so probably should have worked harder on the middle cruise. Still picking the bones out of the race but I do know I need to find something between now and the World Championships to have a chance at the podium and that the set up in the garage needs to be improved, so that I can see real time info and not rely on a cherry picked feed from whoever is coxing.
Sorry, probably rambled a bit more that usual

[Two Pudding Kid]

Richard - congratulations on finishing first in 6:40, particularly as you had to do that without knowing all the detail of the other participants progress, Best wishes in the future races.

Me - 8:28.7 for 2k. Thats 0.6 secs off 10 days ago and a seasons best. Splits 2:07.5 (30), 2:07.4 (31), 2:07.3 (31) and 2:06.5 (35). Steady as she goes but the stroke rate was higher than I would like for the pace I was achieving. Happy with that, and wont be trying again in 2020. Twice tried to redo the 500m but had to bail out as sub 2 wasnt happening today. Finished doing 100m in 24.6secs which is about my average even if that leaves me near the bottom of the rankings.

Hopefully another crack at 500m tomorrow for the Hamburg challenge, (still got a couple of weeks to get it done but with 6k on the coming weekend and 30 mins the following one I would like to get the short stuff out of the way.).Currently 50th out of 78 overall in this challenge but even a few meagre points for a relatively crap 500m would help the cause.

[MPx]

Thanks for the write up Richard. Very interesting. I wonder if, in fact, it did you a favour that your wife neglected to mention the other guys that blasted out of the blocks. Despite your vast experience it might have goaded you into a bit of a fly and the inevitable die that comes along with such tactics. Unlike your internal barometer, from a spectator's perspective you looked very strong/steady/and in control right through from the start and the final sprint was just awesome. Congrats again anyway - and I'll look forward to seeing you do the same but faster at the worlds.

Well done on a SB in your 2k Susan. Always pleasing to see some progress. I find I need to do the sprints when fresh to post a decent time. Amazing how little it takes to take the edge off the power. I could never do multiples in the same session. Best of luck with the rest of the challenge.

[Two Pudding Kid]

The good news is that I got the 500m sorted in 1:59.7 which is about my norm, (slowed my stroke rate to about 38 for the first 350m). Now in 35th out of 78 place overall with the longer distance challenges to come for the Hamburg challenge. Had hoped to rattle off the 813m C2CTC but died about halfway through - will do it again soon.

[GlennUk]

Hi All

Big congrats to all who partook of BRIC, especially LGF sub 6:40 and pulling 1:28s for the finish.

Mike, excellent for your best 1k since 2011.

Well done everyone else for their efforts too.

I was supposed to do my last 2k TT last week, started on pace for 7:28 and felt ok but then quickly faded. Not really too sure why, although i have had a mild cold, nothing to write home about but cant help feeling that coupled with a slight malaise over the training plan combined possibly added up. Have felt for a while that following the RowPro plan in terms of the different sessions works, but its the pacing for the sessions. I have never trained in that way previously (i.e. specific HR ranges for specific exercises). I cant help but feel i should just go back to what i have done previously (old dog and all that) and work hard based on how i perceive things rather than trying to concentrate on HR ranges.

Anyway, i had intended to do a full Marathon before the end of the season so i can at least say ive done one and max my nonathlon score as well. so am starting a 14 week plan to that end. Once ive done that ill prob revert to the 2k training but following my head rather than someone elses'

Have a good weekend,

[Two Pudding Kid]

Glenn - I am like you in that I was never a fan of HR limited tasks, (I feel it doesnt work for me either). I hope you get the 2k you are expecting when you next do it and best wishes for the marathon. I dont know what plan you are using but I was getting through about 35k to 40k a week on average when I did it.

Me - Thursday was supposed to be an easy day before hitting the 6k TT. Got the idea in my head to go for the 813m challenge in 2:04 pace, ie just a tad faster than my 1k a month back. Ooh er - really had to flog it to get there in 3:21.6 and 2:03.9 pace. Friday was not the 6k I had hoped for at all - the wheels came off only 2500m in. A bit like you Glenn I cant figure out where it went wrong. Although I could take 26:45.7 (2:13.8) for my 6k entry in the challenge I am hoping to rest this weekend, aka Christmas shopping, and give it another go on Monday for sub 26:30.

[MPx]

Well done on getting the 500 and 813 sessions done under target Susan. Rested I'm sure you'll knock out a decent 6k too. Impressive to be in the top half of the table even before your favoured longer events come along. Do you have a target placement? 75th percentile?

Good luck with the FM training Glenn. Hard for me to imagine anything much worse! Presumably regular and increasing distances with 60min to HM very frequent outings. Rather you than me - I'll leave it to you and Susan to compare notes about the long stuff! My outings over that sort of distance (ie only up to HM) number max 4 per annum where specified for the challenges. I've only ever done 1 FM, around 2004 I think. I was untrained at the time and took it on to jump start a return to the erg and to raise some money for my nephew to do a charity trip through Africa. As I obviously knew I was untrained and incapable of doing a proper FM I simply broke it down mentally into a 7k and then 7 x 5ks and I stopped and got up after each part for a couple of minutes just getting going again before the PM went off. Most of it was about 3:07/8 pace but with breaks took the overall time out to 3:32 ish IIRC. Erg'd like that it didn't cripple me for days as it would have if I'd sat there sawing away on a continuous basis, but obviously 7 breaks does impact the avg pace quite badly. Still, never again!

[MPx]

Just realised no training dump from me yet this month - ooops - so latest from me:

30/11 6x500 2r Last time avg 1:41.2 this time 5x 1:41 and a 1:40 last for 1:40.8. Good
1/12 5x2k 2r @ 20 spm. Target flat 2:02. Only 1 spot on for a 12/18 OCD screen score
2/12 Dumbbells and 8k @ 20 spm Neg in 33:13.3. Spot on
3/12 3x2k 2r. Blew on the third of these last time out to a 155.7 avg. This time 1:55.2; 1:54.9; 1:53.6 for a 1:54.6 avg. Start of better.
4/12 CTC 813m. First attempt - fail at half way. Paddled in for 2:44.2. Awful
5/12 2k TT for Sub 7 ITC. First attempt - fail before half way! - what was I thinking - stupid. 7:22.4. Worse!
6/12 Dumbbells and 8k @ 20 spm Neg in 33:03.2
7/12 CTC 813m. Second go - success. 2:36.6 @ 1:36.3. Pleased
8/12 30 mins varipace from 1:53 to 2:02 and back and back for 7667m. Spot on
9/12 Dumbbells and 8k @ 20 spm Neg in 33:03.3. Spot on
10/12 4x1k 3:30r. Last time 1:49.2 avg. This time 1:49.0; 1:48.7; 1:48.3; 1:46.7 for a 1:48.1 avg. Better
11/12 8k @ 20 spm slow flat pace 33:33.2.
12/12 5k TT for the IRL and FMMC. Wanted a sub 19 so was going to target 1:54, but once I set off 1:53 seemed doable. Stuck with it right through for an 18:47.4 in 1:52.7 avg. Pleased.
13/12 Dumbbells and 8k @ 20 spm Neg in 33:03.3. Spot on
14/12 2k TT for the Sub 7 ITC. Second attempt- fail at two thirds through, but just about kept paddling and then pushed again at the end for a 7:04.8. Very disappointing time, but I'm due to give blood on Wednesday and this was my last chance. Hope I'm on better form when it comes around again for the IRL in Feb.

[Two Pudding Kid]

Mike - I would like to be in the top 20 out of 79 competitors ie like you say top quartile. Currently 36th but hoping to pick up ground with a decent 30 mins SB tomorrow, (an update to overall results is due pre-Christmas). I started my marathons distances in quarters, (sad to say that I achieve the same speed now as I did with 3 x 5 min breaks included ).

Great work on the 6 x 500m on 30 November. Lovely results with the palindromes on the 8k at 20spm. Like you I blew the 813m first time - and got there on the second attempt. Well done on getting sub-19 on the 5k, (I have still got mine do).

Having pulled off the improved 6k on Monday hours before the unofficial deadline for the Hamburg challenge I decided that I needed to rest and save my ergoing for Sunday, (late entries will be allowed during German lockdown but in case Birmingham gyms close again I am trying to do as soon as challenges are available). Thursday was a mixed bag of HITT, Wattbike, stairmaster, pressups etc. Extended my best time for a wall squat to 1 mins 40 secs - ouch. Friday was some weights as I tried to use my arms rather than legs.

[Two Pudding Kid]

I had hoped that I might get a bigger improvement but now 31 out of 79 in the Hamburg challenge. Next thing is the 10k in the New Year. Merry Christmas everyone.

[Two Pudding Kid]

Luckily for me I wasnt planning any massive Christmas celebrations so I have probably been impacted less than most. Glad that the shopping has turned up when it should online and presents made it in the post. Not many Christmas leftovers to scoff now.

I finished on the 23 Dec with a 10k. Never going to hit the best I can do but 45 mins 54 secs was all I could do. Back at the gym on Sunday 27 Dec with a wacky 12 days of Christmas routine - 12 lunges, 11 side planks each side, 10 squats etc and finishes with 100m ergo each time. Only got to the "10th day" in the session so knocked off the final 2 today.

5k TT after - 22:04.8 or 2:12.4 pace. Thats 17 secs away from my seasons best in October. Will hopefully get another chance on 31 Dec if "Tier 4" or snow dont get me first.

Happy New Year.

[MPx]

Well done on the 5 place improvement for the Hamberg Challenge Susan. I'm guessing you'll be scuppered now with Gyms generally closing again - a great shame after all of the work thus far. Good to see you got in early with the 5 and 10k just in case. And best of luck improving the 5k at the end of the year.

Christmas is always a bit of a non event for me, but seems important to others and we were able to see my sister and mother on the day for a lovely traditional lunch. Hope everyone else's proved all it could be and Santa was not too constrained in providing some goodies.

I'm going through a bit of a low patch erging wise at the mo. Not a million miles off but regular fails even against relatively modest targets. As ever the odd day when it all seems OK suggest that its more psychological than physical...but who knows. What I am sure about is that there'll be another high point along in due course - and I'm looking forward to it!

Despite the circumstances, have a happy and successful New Year everyone.

[MPx]

Latest sessions from me:

15/12 5x2k 2r @ 20 spm and 2:02 flat pace. Close enough, but only 13/18 on the OCD screen score.
16/12 Dumbbells and 8k @ 20 spm in 33:03.2. Then off to blood letting!
17/12 Gentle 5k @ 2:06. Felt easy enough.
19/12 5x2k 2r @ 20 spm and 2:02 flat pace. HR about 6 beats higher than on the 15th. Closest ever. All reps spot on but for some reason the total was .1 under - so just 16/18 Arrgggghhhh!
20/12 Dumbbells and 8k @ 20 spm. Started my usual profile for this but was all too hard by half way so slowed dramatically and finished in 34:34.1.
21/12 250/500/750/1k/750/500/250. 1:30r per 250. Should be a sprint night. Rarely do this piece so fewer expectations and happy to finish bang on my <1:45 target with a 1:44.9 avg.
22/12 5x2k 2r with a rate and pace pyramid. Again close but only 1 rep spot on for just 9/18.
23/12 Just needed a small filler for my holiday challenge target so did a couple of 100m TTs. Both 16.2. Not bad but they felt miles away from the 16.1 (rounded down from 16 at the finish) that I managed last time out.
24/12 Dumbbells and 8k @ 20 spm in 33:03.2. Holiday challenge total finished at 212212 for $6:48 - the most I've ever done in that challenge.
26/12 AWL Pyramid @ 20 spm with a 32min target. Did it very slightly too fast otherwise all good.
27/12 Dumbbells and 8k @ 20 spm in 33:03.2.
28/12 10x1min 1r. Sprint night epic fail! Last time I managed just 3x at 303m target before having to back off. For some reason decided to try the same target - stupid! Lasted 5x @ 303 then 1x 300; 3x very slow; and 306 for the last. Just a 2984 total - even worse than my 3k baseline target. Oh dear! Will target finishing with all reps @ 300 next time and hopefully build back from there. I'd got up to a 305avg on this last summer!

[Two Pudding Kid]

Me – no ergo since Bank Holiday Monday. Tier 4 restrictions have put paid to that. Went for a walk/trot for 40 mins on New Years Day and might do again tomorrow. Just got to keep moving when there isn’t any chance of slipping on frost or snow. Maybe some dumbbell work at home tonight – got to consider what I can do in a small space again. Pressups – 5 sets got me to a total of 14 on New Years Eve and 16 today. Hoping for the best with the Hamburg challenge – likely to depend on if gyms in Birmingham/Solihull are open by 6 Feb or not whether I can add to my results.

Wishing you a Happy New Year and hopefully you will be able to rattle off some good stuff in 2021. I am inconsistent too – don’t seem to have the recovery as quick as I would like. Excellent meters to achieve over 200k for the Holiday challenge and great 100m sprints to finish, (twice as much as I managed to do, and even that 100k done was only done due to lack of racing). Very precise with 8k at 20spm in 33:03.2 twice, (I assume that it is planned to be 33:03.3) and the 5 x 2k 2r’s as well. Nice work on the sprint pyramid and AWL version on Boxing Day.

[MPx]

Such a shame for you Susan being locked out of the gyms. Best of luck with keeping your fitness up with other activities. You did well before so hopefully you'll manage again. But I think no chance of Gyms opening again by 6 Feb. Wouldn't surprise me if this lockdown doesn't stretch out to Easter. Also thanks for the encouragement. No specific goals for me this year other than maintaining as many times as poss at my benchmark levels. (like <1:30 500; <3:20 1k; <7 2k; etc. Would be nice to get a perfect OCD screen on the 5x2k at least once. You're right my 8ks are currently aimed at 33:03.3 but rarely hit even that one number spot on - its harder than it looks!

Latest from me:
29/12 30 mins varipace in the grey zone for 7557m (Started faster but had adjust target down a little)
30/12 Dumbbells and 8k @ 20 spm in 33:03.1
1/1 5x2k 2r @ 20 spm target 8:08 reps. None spot on and only 10/18 OCD screen score.
2/1 1 min TT for the IRL and FMMC. Target 350+. Managed 353. Thought I was going to equal my 354 PB for a long time but died on the last stroke and it rounded down! B****r! But otherwise pleased.
3/1 Dumbbells and 8k @ 20 spm in 33:03.0
4/1 30 mins varipace in the grey zone for 7667m - back where it should be.
5/1 8x500 3:30r. Last time 1:41.9 avg. This time 1:41.4. Progress!
6/1 5x2k 2r @ 20 spm target 8:08 reps. Only 1 spot on, 2+ and 2- for a 12/18 OCD score.
7/1 Dumbbells and 8k @ 20 spm in 33:03.1