Sub 7 Indoor Rowing Club (UK)

[bisqeet]

wow - plenty of Hammers flying in the direction of worthy sub7 members.
I was watching the livestream and although i didn't think the commentary was very good, or the Video sequences especially great - it was very interesting to watch the People giving it their all.
Able to put faces to names was a plus.
For everyone that competed - a great day!!!

Yesterdays Training was a Little more sedate (for the Eddie Fletcher Marathon Plan that is)
Plan was 2x40' at UT2 (Max HR 138)
I think the plan is great, but a Little 'worried' that there are no actual 'long' rows during the whole plan (emphasis is mine)
Swapped this for a HM. Orifinally was going to just do a R18 UT2 @ 2:08 pace, but decided to try and row 1:54 / pace (current PB for HM) hit TR (160) then drop back down to relaxed mode.


nearly forgot about the Carole McNally CTC today, but used this as a warmup. Not a fast attempt - but lest we forget those that have done a lot for the Sport...

then back on the EddyFletcherMarathonPlan
Week C Day 2
IMO the hardest of the lot:
4 x 15’ 4’ rest (comprising of)
i. 9’ @ 5KP <1:52 R26-28 then
ii. 6’ @ MP <2:01 R20-22 (no rest)
Heartrate cap for all pieces 160 (TR / 92%HRMax)
Thank his noodliness, that this piece only is once every 4 weeks...
A Little slower than last months attempt, maybe Manflu last week - Need to keep an eye out for overtraining.
Average 5K pace slower by 0,6s
Average MP pace slower by 0,2s


Ist looking like i might postpone my 100k row - ist so cold in my torture chamber at the Moment, that my toes are freezing (i even went out and bought a heater). at least until it goes into (positive) double Digits...

[Amazing Amazon]

Flight got away from Boston more or less on time last night, despite the wind and snow. Arrived Heathrow about 9:20 this morning. Got back to Teignmouth about 14:50.

It's the Carol McNally Memorial CTC today. Hard to realise that it's 10 years since we lost her. Great lady, good rower and fun with it.

A bit late in the day but my body probably thinks that it's still about 5pm, so a normal time for me to row. However it also thinks that I've had a bad and rather abbreviated nights sleep . So nothing too ambitious on pace then: was aimed to keep it sub 2 minute pace.

Splits:
300m 2:00.1 27
300m 1:59.5 28
300m 1:59.6 28
300m 1:59.1 29
202m 1:58.3 31
------------------------
1402m 5:34.9 28

Done with a normal 20 min. warm-up and 2k warm-down.

[Amazing Amazon]

Is looking like i might postpone my 100k row - is so cold in my torture chamber at the Moment, that my toes are freezing (i even went out and bought a heater). at least until it goes into (positive) double Digits...

Dean In your place I'd certainly be dressing to erg as for a winter OTW row if your torture chamber is as cold as you say it is. I wear ski socks, short and thermal leggings, several body layers and a hat (much as you do in your photo) when I'm out this time of year. However if you want to record a fast 100k then I agree best to wait ubntil its a bit warmer. Of course Susan's our expert on doing ergathons in Finnish tents in the snow .

[Amazing Amazon]

nearly forgot about the Carole McNally CTC today, but used this as a warmup. Not a fast attempt - but lest we forget those that have done a lot for the Sport....

Dean - don't forget to log this today: its only up briefly and Sub7 don't have a large presence on the board at the moment.

[MPx]

Haven't had time for a session since Sunday and realised when scanning here just before bedtime that I hadn't done the Carole McNally challenge. So quick change at 11:15pm for one of the latest sessions I've ever rowed. Not really ideal timing on top of a late dinner but that's how it was. Looking at the times its obvious that most do it as a warm up/cool down. As the main event for me, I thought I should target a sub 5 mins. Set off too fast and died before the end annoyingly just missing target with a 5:00.7. Not a great time to erg...I wont be doing that again!

Congrats again on the Hammer Marjorie

Great Rugby Test and 4 mins Susan. What's your max HR?? 204 would be impressive if not heart attack country! That long piece will be good conditioning for the numb bum syndrome and was a good pace given just 7k short of the full monty. Looking good for the comp.

And another nonchalant HM from you Dean in a very respectable pace for mainly UT2 work. Properly cold is no fun for erging although on the other hand the cool side of room temperature can quickly become too hot when working so there's probably a fine line of optimum temp which will be pretty rare for most of us to achieve wherever we stick out ergs!

Very nice RT Rod especially if you felt there's more to come.

[bisqeet]

nearly forgot about the Carole McNally CTC today, but used this as a warmup. Not a fast attempt - but lest we forget those that have done a lot for the Sport....

Dean - don't forget to log this today: its only up briefly and Sub7 don't have a large presence on the board at the moment.

not sure what happened there - couldn't log the result (it wasnt fast, but still)- think i might have missed the window...

EFMP Week C Day 3
3x30' R3'
1. 30’ @ R20-22 PACE < 2:01
2. 30’ @ R24-26 PACE < 1:55
3. 30’ @ R20-22 PACE < 2:01
HR cap 155.
as with all sessions on the plan - the HT defines the pace. The Targets are secondary - also quite hard (for me to achieve...)

[Rod]

If at first you don't succeed.....TRY, TRY, TRY....and TRY....AGAIN!!!!

At last a Sub 7 2k.

Tonights effort 6:59.2

Splits were;

1:45.2...36spm
1:45.3...36spm
1:45.3...35spm
1:43.2...38spm

Average 1:44.8. 36 spm. DF 125

I felt It was never in doubt from the first stroke so onwards now to hopefully some faster ones after I turn 60 (and still Lightweight) in September. My good lady wife Carol Woodward did a great job coxing me...when a 2 time World Champion tells you to speed up...you do as you're told!

[MPx]

Woooohooo - well done Rod (and Carol!). All the hard work has paid off, as you always knew it would.

Just a 5k at 20spm for me tonight after dumbbells finished in 20:28.7 which was a bit faster than I meant to go.

[Amazing Amazon]

If at first you don't succeed.....TRY, TRY, TRY....and TRY....AGAIN!!!!

At last a Sub 7 2k.

Tonights effort 6:59.2

We all knew you could do it . Nicely paced effort. Well done Rod.

[bisqeet]

If at first you don't succeed.....TRY, TRY, TRY....and TRY....AGAIN!!!!

At last a Sub 7 2k.

Tonights effort 6:59.2

Splits were;

1:45.2...36spm
1:45.3...36spm
1:45.3...35spm
1:43.2...38spm

Average 1:44.8. 36 spm. DF 125

I felt It was never in doubt from the first stroke so onwards now to hopefully some faster ones after I turn 60 (and still Lightweight) in September. My good lady wife Carol Woodward did a great job coxing me...when a 2 time World Champion tells you to speed up...you do as you're told!

well done, rod!!!
very flat pacing. I noticed on mine the first 500m is usually a lot faster from the sprint start
(1/2, 3/4, 3/4, full +5 then settle on pace) - i take it you slowed down on the first 500 to keep to predicted pace ?
seem to have found an extra 2 spm for the last 500 from somewhere and a good increase on the split - looks smooth!!!

after my training yesterday, noticed the red cross were looking for donors
-so 20minutes later / 0,5kg lighter - my 18. donation sofar (got a vespa piggy bank as thankyou)
- today was a planned restday - so that worked out well

[Rod]

well done, rod!!!
very flat pacing. I noticed on mine the first 500m is usually a lot faster from the sprint start
(1/2, 3/4, 3/4, full +5 then settle on pace) - i take it you slowed down on the first 500 to keep to predicted pace ?
seem to have found an extra 2 spm for the last 500 from somewhere and a good increase on the split - looks smooth!!!

Thank you Dean, Mike and Marjorie, it's a relief to have finally got that out of the way now I can get on with trying to improve my 10k and the track season with plenty of 800 and 1500 races to do.

Dean....I didn't slow in the first 500, I accelerated to that pace over the full 500 not just the start to conserve energy, I was around 1:46 something early on. I try to make my first 500 the slowest as I don't want to use up energy I will need later on. I think this was the first time ever it wasn't my slowest but it should have been. The 2nd and 3rd 500's were about right and I think the last 500 could have been a bit faster but I left my sprint a little late as I didn't want to blow up and paddle in but I needn't have worried as I was fine.

[bisqeet]

well done, rod!!!
very flat pacing. I noticed on mine the first 500m is usually a lot faster from the sprint start
(1/2, 3/4, 3/4, full +5 then settle on pace) - i take it you slowed down on the first 500 to keep to predicted pace ?
seem to have found an extra 2 spm for the last 500 from somewhere and a good increase on the split - looks smooth!!!

Thank you Dean, Mike and Marjorie, it's a relief to have finally got that out of the way now I can get on with trying to improve my 10k and the track season with plenty of 800 and 1500 races to do.

Dean....I didn't slow in the first 500, I accelerated to that pace over the full 500 not just the start to conserve energy, I was around 1:46 something early on. I try to make my first 500 the slowest as I don't want to use up energy I will need later on. I think this was the first time ever it wasn't my slowest but it should have been. The 2nd and 3rd 500's were about right and I think the last 500 could have been a bit faster but I left my sprint a little late as I didn't want to blow up and paddle in but I needn't have worried as I was fine.

gotcha..
i tend to try and get the wheel spinning as fast as possible then after sprint start just cruise at target pace - just means that 40 400m its target pace and 100m sprintstart - i usually end up with faster first split because of this.
probably an OTW thing - we like to get away fast to avoid any tight corners / passing.

EFMP WeekC Day5
3 x 25’ 5’ rest
25' split into:
i. 8’ @ 5KP <1:52 R26-28
ii. 17’ @MP <2:01 R20-22
HRCap 160 / TR
as with all rows in the program - target is to get into the HR band and stay there.
Paces are purely as guidlines - idea is to get used to working long periods in that zone at different rates. Get used to the fatigue
definetly not for the faint of heart, or the aerobically unfit. I wouldn't reccomend it for someone that doesn't/ hasn't done a lot of longer aerobic work...

note:
Log is from RowPro 5.x - funnily doesn't display the rest (after the 17minute row) - but it was there
under 4.2 its displayed - weird...
RowPro 5.x imports it into the logbook automatically as a 1:15 continuous piece (without any rests)
(check my logbook in my signature)
I reported it to rowpro - but no answer...
i think i will do a 2k broken into 20 segments with 5 minute rest and then enter it as a record - maybe someone will notice then.... grrrr

[Rod]

10k tonight.38:39.7(1:55.9)

This was16 seconds (0.8) faster than last Friday.

I did it as 5 x 2k with no recoveries for the first time ever and found it quite helpful. My SB and Lwt PB is 38:15 so gotta keep at it.....would love to get under 38...and that's what I'll be trying to do so a new journey begins.

Dean......did you see my post on the club facebook page about 2k pacing?..(I'll go there and tag you now)..it gives very good reasons for not starting a 2k too fast. The discussions on water rowing pacing and erg pacing have gone on for years but basically there are no tactics on an erg so need to get in front like in a boat so a slower start will make for a faster middle and finish.

[bisqeet]

10k tonight.38:39.7(1:55.9)

This was16 seconds (0.8) faster than last Friday.

I did it as 5 x 2k with no recoveries for the first time ever and found it quite helpful. My SB and Lwt PB is 38:15 so gotta keep at it.....would love to get under 38...and that's what I'll be trying to do so a new journey begins.

Dean......did you see my post on the club facebook page about 2k pacing?..(I'll go there and tag you now)..it gives very good reasons for not starting a 2k too fast. The discussions on water rowing pacing and erg pacing have gone on for years but basically there are no tactics on an erg so need to get in front like in a boat so a slower start will make for a faster middle and finish.

Yep, very interesting. But with all theories, very difficult to prove without more statistics. I think however the closer you get to the maximum, the flatter the pace is_ simply because its not poSsible to go faster. I also think that lwt/hwt plays a role, heavyweights having more energy reserves.
The basic idea of saving energy (pete) for the last spurt, vs (classic) meters in the bank by using energy while is full and using the emergency ( The 5_7%) reserve to keep above water needs to be tested more I think before any conclusion can be made, and then it sort odd depends on the individual...
Certainly a good discussion..

[MPx]

Well I must admit I was surprised at how comfortably I managed my last CTC effort and unexpectedly elevated my status from the depths of "other British scores" to the relative dizzy heights of "mid-table obscurity". Of course I did it by cheating! Cock up in the brain dept meant I raced 10x90 r90 whereas everyone else has done 10x90 r30. Thought I'd better have ago at the real challenge then...

Of course RowPro froze again and only recorded nine reps, but the log card has all ten. Have been trying to upload them to my online log for a while now and that appears to have gone wrong too - it wont read anything past the first 3 reps I did on the last CTC session. Arrrrrggggghhhhh! B****y computers , now I remember why I was so keen to retire!

Anyway I did 410, 410, 410, 410, 410, 410, 401, 401, 401, 428 for a total of 4091. Managed the same as last time for the first 6 but realised I wouldn't finish at that rate. Slowed down for 3 then hit the last as hard as I could. Obviously not as good, but not as bad as I feared for 9 mins less rest!