Sub 7 Indoor Rowing Club (UK)

[bisqeet]

30'r20spm

7594 metres, 1:58.5 pace which is a PB as a Lightweight.. 0.4 faster than my previous best set a few weeks ago so still improving.

great gains there, rod!

>10W - Stroke!

I beleive that is a 25% increase in power over your 2k "default stroke"

that drive at 32 SPM is about a 6:52-ish!!!

you have the power to do it, if you have the aerobic fitness to carry out 10W stroke at 32 SPM for 224 odd strokes, you will be wiping the board.
well impressive

[Rod]

great gains there, rod!

>10W - Stroke!

I beleive that is a 25% increase in power over your 2k "default stroke"

that drive at 32 SPM is about a 6:52-ish!!!

you have the power to do it, if you have the aerobic fitness to carry out 10W stroke at 32 SPM for 224 odd strokes, you will be wiping the board.
well impressive

Thanks Dean that's encouraging to know, I'll keep at it with the 20 spm sessions, they seem to be working and I'm interested to see how much faster I can get on them so a lot more PB attempts to come. Next one will be the 60'r20 tonight (Monday).

[bisqeet]

fatlek HM.
just taking it easy - nothing too strenuous for too long - couple of mins higher rates then drop back down to Ut2 - R18

still suffering a little -

[MPx]

IMHO there's nothing easy about an HM Dean whatever the pace Fartlek or straight! More good training tho even when under the weather.

Another PB Rod - really great stuff and lovely to read. Looks like I'd better factor in some more @20 stuff myself!

I'm not really surprised you didn't max out the heart rate Susan - I find its very hard to do so on purpose as a test. I always "achieve" my highest heart rates when blasting along at the end of a longer piece trying to reach some spurious time or distance target and not considering HR at all.

I've had a relatively easy February - only covering 95k against an average of over 150k/mth for the previous three months. My excuse is that Fran usurped the gym floor for most of the month laying out some huge curtains that she's just put together which made access difficult. No excuses this month so I'd better get back on it. Started tonight with yesterdays missed sprint session 16x250 r90. Last time I got an avg pace of 1:43.4 this time started in the 1:43s and neg split to a 1:42.0 overall avg. A nice improvement but close to max HR on the last. Will start in the 1:42s next time and try to chisel off another second.

[Two Pudding Kid]

Dean - hope you are feeling great for Saturdays 30 minute race. Best wishes for you.

Rod - superb 30mins 20spm performance and a new LWT PB.

Mike - well done on your improvement on 16 x 250m rest 90 secs.

I assume Marjorie is on another skiing trip as havent seen her post for a little while.

Me - Sundays 2500m 18spm 1:45 rest, 2000m 20spm 1:30 rest, 1500m 22spm 1:15 rest, 1000m 24spm 1:00 rest, 500m 26spm was better than a month ago but still a long way of my best at this. Averaged 2:13.9 at 22spm. Tuesday was more of a social for a friend doing a charity row so easy pace for 25 minutes. When I have the time I will calculate the watts per stroke as per Deans suggestion to Rod but got to scarper - Hamburg he we come. 390k in 10 weeks of training and just a very important 42195m to go. 15th attempt at a marathon and 6th as a race. Good chance of making LWT even after a few brekkie nibbles.

[Amazing Amazon]

I assume Marjorie is on another skiing trip as havent seen her post for a little while.

Me - Sundays 2500m 18spm 1:45 rest, 2000m 20spm 1:30 rest, 1500m 22spm 1:15 rest, 1000m 24spm 1:00 rest, 500m 26spm was better than a month ago but still a long way of my best at this. Averaged 2:13.9 at 22spm. Tuesday was more of a social for a friend doing a charity row so easy pace for 25 minutes. When I have the time I will calculate the watts per stroke as per Deans suggestion to Rod but got to scarper - Hamburg he we come. 390k in 10 weeks of training and just a very important 42195m to go. 15th attempt at a marathon and 6th as a race. Good chance of making LWT even after a few brekkie nibbles.

Susan Best of luck with your Hamburg FM.

I'm not actually skiing this week, though I do have a week in the Arlberg booked for later this month.
I've not been posting because I've not been doing much: Last Thursday's and Saturday's OTW outings were cancelled due to high winds, however I organised an easy rated outing in a double with our coach on Friday, when the winds had dropped, that concentrated on (my bad) technique. After that I've been suffering from the effect of a cold (and a post-Boston reaction?) and didn't get back on the erg until Tuesday when I did a 20 minute warm up followed by an easy paced (1:14.7) 5000m as I didn't think I could improve on my last Rugby Test time. Did Pilates on Wednesday. Today did a longer (8km) OTW outing in a quad. Slightly hairy launch 'over the wall' in cold and marginal windy conditions, but otherwise worked out OK apart from some blisters. Followed by 1500m in the pool. Should be out on the water again on Saturday, and hope to get back on the erg again in more serious mode over the next few days.

[bisqeet]

Good luck, Susan on the FM.
That might be on my scopes next year or so.
I think there is another in Leipzig, which is also a great city!
I've been tapering off a little.
Yesterday was my final training before comp.
Ctc at restricted HR (160) ~ 18:43 - 1:49/500 pace (pb for 5k is 1:46.x pace.

Followed by a R18, strapless ITC HR restricted (150)
~41:15

Relaxed wd. Ctc felt ok-ish
Still finding it a little difficult to breath. I don't think a 8300 is on the cards, but that was my 'best' target.
8200 is looking hopeful, but honestly anything over 8 would be great.
>8k @ R20 is easy - anything over R25, seems i 'm getting a tight chest,lack of air.
my thyroid is still swollen up (I have my regular apointment next week, so I wasn't bothered about getting a new one), and I think its causing difficulties.
it's definetly a lot better than last week though - probably just a wimp

Reha sport last night, wellness today. we have a day off work so, sent the kids off skiing skiing (midterms). We are going to the thermals baths/ sauna for a relaxing soak ...

enjoy everybody!!!

[bisqeet]

... I will calculate the watts per stroke as per Deans suggestion to Rod but got to scarper - Hamburg he we come. 390k in 10 weeks of training and just a very important 42195m to go. 15th attempt at a marathon and 6th as a race. Good chance of making LWT even after a few brekkie nibbles.

someone actually made a big table based on 2k times with the watts for each stroke rate.

trying to fins the link, but there is also somthing similar in the wolverine plan (l4 rows).
might be able to save you some time.

I have an excel table I can let you have for individual wattage/rates.
sometimes the jumps between 8-9-10-11 [W] are huge, so i jump in 0,25W.

[MPx]

Good luck Susan - enjoy (if that's possible for an FM!)

Nice CTC Dean - and a decent send off for your competition. Good luck to you too!

I've got back the use of the whole of our gym again now so was able to do my Dumbbell session for the first time in three weeks or so. I decided to stay at the weights I'd progressed to before the break, but cut back on reps. Hard but doable so should be able to gradually increase reps again over the next couple of weeks. Wasn't sure what to follow that with. A crack at the CTC but at 20 seemed like a good compromise. Was quite pleased with the resultant 2:00.2 avg pace. Felt comfortable for most of the way, but tried to increase pace a bit towards the end and quickly started to struggle. HR ended on 170 which is edging towards max!

[Rod]

10k for this months ITC

38:01.3. 33spm.Drag Factor 120.

11 seconds faster than last week and a Lightweight PB but annoyingly 1.4 seconds away from getting under 38 minutes!

Oh well.....I'll try again next week.

Good luck in Hamburg Susan

Nice CTC's Dean and Mike.

Some good work there Marjorie, good form returning fast.

[bisqeet]

write up:
30 Minute Ergo Championship (German)

we set off with plenty of time, the venue is only about 80 minutes away.
10:30 drive down - our race 14:15.
unfortunately a large accident just south of Munich meant we got there at 13:40 ^^
one of the other guys that was with us missed his start, but was allowed to join in a later race

felt quite good, best i've felt in ages - a little throat problems, but I've had that about a week now.

after a false start (!) we were off.
the first thing I noticed was the difference with my machine - same DF (120) I set off at 24 SPM - quickly noticed that maybe 1:40 could have been a tadge too fast.
dropped the SPM to 22 and averaged 1:49 for the first 10 minutes.

The air was very, very dry and the room quite warm. It asn't long after the 10 minute mark that i started to notice my my mouth getting dry and th throat a little agrrevated.
I seriously thought about stopping and taking a drink of water (I don't even do this for HM'S).
I noticed the pace slip dow to 1:51-1:52 for the second 10minute slow, but there wasn't much I could do about it.
the last 10 minutes was very hard. dehydration kicking in, hard to breath.
I was honestly just counting the clock and hoping it would finish soon.

I wasn't far off with my expectations of 8k, just 1m short, but there wasn't much room for a better row on the day.
Still quite satisfied - 13 Place - considering i'm at the end of the 40-49 age group.

I'm sure with a cox, squirting water in my mouth I could have done a lot better, but thats down to bad preperation.

Winner was Sam Blythe with 8887m so lots of Kudos to him!

the garmin monitoring is here:
https://connect.garmin.com/modern/activity/1602666578

few stats for you:
average SPM: 23
Average HR 163 (92% - AN) !!! something like 28 minutes in AN zone, which shows how hard I found it.
Max HR 170

[Amazing Amazon]

Dean, thanks for your write up and congratulations on your result, particularly in the circumstances. Did you get a chance to warm-up for your race?

Looking at the C2 rankings you're about the on the 88th percentile fir 40-49 Mens Hwt, which is not at all bad (Sam's result would be 2nd in the rankings).

[Amazing Amazon]

10k for this months ITC

38:01.3. 33spm.Drag Factor 120.

11 seconds faster than last week and a Lightweight PB but annoyingly 1.4 seconds away from getting under 38 minutes!

Oh well.....I'll try again next week.

Coming along nicely there Rod - of course you go again .

Some good work there Marjorie, good form returning fast.

Er, not really, I've have been having a bit of a break from serious erging .

Today my OTW morning's row was cancelled due to high winds, so this afternoon I faced my demons and got back on the erg again.

Target at the moment is to do a decent 1000m for the World Indoor Rowing Sprints at the end of next week. Current SB is 3:51.4 (1:55.7 pace) but I've since done 4 minutes at 1:54.6 pace (the day before the CRASH-Bs!), so it is definitely improvable.

Specific aim today was to improve on the 6x500R2 I did at the end of January when I averaged 1:53.9 pace. Although a SB that effort was spoiled by being a bit too ambitious in the early reps (1:53.2, 1:53, 1:52.9, 1:53), hence not so good in rep 5 (1:54) and then breaking down completely in the sixth (1:57.6 ).

This time started off slower so was able to limit my tiredness in the legs over the last couple of reps where I was able to hold the pace under 1:55 all the way through. As you can see I also needed to really wind up the average stroke rate in the last.

1 500 1:53.6 30
2 500 1:53.6 30
3 500 1:53.4 30
4 500 1:53.4 31
5 500 1:53.9 31
6 500 1:53.8 33

Total time 11:21.7, average pace 1:53.6, spm 30, df 125. For a new season's best.

[bisqeet]

Dean, thanks for your write up and congratulations on your result, particularly in the circumstances. Did you get a chance to warm-up for your race?

Looking at the C2 rankings you're about the on the 88th percentile fir 40-49 Mens Hwt, which is not at all bad (Sam's result would be 2nd in the rankings).

A quick hop on a Model C for a few minutes was all I got.
Only done the distance twice before. A pb of 813x m last year and a r20 at 80xx. So I know I can dip better.
Mostly is the difference between racing at a venue and doing it in the comfort of your home.
Still. Nice outing
One year till masters

[MPx]

Good report Dean and congrats on your result even if it was slightly down on what you've been doing at home. No surprise really given the stress of getting there and the curtailed warm up. All good experience ...

Excellent 10k Rod. Huge improvement in one go and sooooooo close to a 37:xx.x - its bound to happen soon.

I slotted in my missed Thursday session today 3x2k r2. This is one of my least favourite intervals and not helped today by the memory that it took me two attempts at it last time around to hit my modest target of all three at sub 2:00 pace. 2nd attempt managed it with all three and a 1:59.4 overall avg. So this time thought I'd be reasonably conservative despite expected improvement. Seemed to work. Results were paced at 1:58.9 ; 1:57.9 ; and 1:56.8 for a 1:57.9 overall avg pace. I didn't particularly struggle so should be able to go quicker next time....but HR still climbed up to 170 in the last despite no attempt to increase pace at the end so there's not much left!