Sub 7 Indoor Rowing Club (UK)

[bisqeet]

this is the second start (didn't realise it was being filmed), with the first being a false start ^^

I remember slowing down drastically as although it looks quite slow, I think I was pulling sub 1:40.
Even after dropping the rate down to 21/22 I was still pulling way to much. Target was 1:50-ish
I'm pretty sure the displayed DF of 110 was off -


The guy to my right is Stefan Nagy from our club - Runnerup World Champion K4 / K2 / 500 & 1000m champion (Kayak).
Trying to get him to come to the dark side - I think we had 3 races last year in a quad together

[bisqeet]

as promised - my excel sheet for calculating watts / rates based on 2k best effort

https://1drv.ms/x/s!Avhwi_mBsEGmhnFpNATdHYB5LKW7

might have to reformat the numbers (germans use comma instead of decimal points)

[bisqeet]

swapped out the planned session of the eddie fletcher MP for a strapless HM @R18.
just trying to keep it constant and of course - hit 7 MM!!!!

that was nr. 106 of the current season, surpassed my target of 100 a while back... :/

[Rod]

60 minutes at 20 spm

Average pace 2:06.6. 14, 217 metres. I lowered the drag factor to 115 from last weeks 125 and it felt pretty good, it was 0.7 faster and 80 metres further too so will keep it down there........and hope to report a faster one to you soon...

Well done in the competition Dean, not bad under the circumstances.

[Two Pudding Kid]

Dean - after delays on the road and not being 100% well it wasnt going to be your day to shine on Saturday. Staggering 28 minutes at heart rate over 90% of max - ouch. Congratulations on 7 million ergo metres and having the mental and physical strength that you put into your long distance training programme. I may see you in Starnberg (17 Feb 2018) as I going to make it a priority next year. Thanks for sending the watts per stroke convertor - can make 7.2 at 18 and 20 spm, (will have to work on 2k at 22spm next).

Rod- another LWT PB for you for a flying 10k result. Well done on improving your 60 mins at 20spm too.

Marjorie - hope the weather improves so that you can get OTW regularly again. Great going on the 6 x 500m seasons best. 1k this weekend should be right up your street, (I am not looking forward to it that much but hopefully have a crack at it Sunday).

Mike - great result on the 3 x 2k r2 and going very close to 2:00 pace for the CTC at only 20spm. Like me you are using weights to build up strength.

[Two Pudding Kid]

Because of the early start I am always walking distance of the Hamburg ergomarathon. Doors open 7am and I was there around 7:10. It is a bit of a rush to get ready for 7:37, (estimated so that all rowers finish at 11am so I had to do the first 18 minutes on my own). The advantage is that slowest is on erg 1 near the door and fresh air. No weigh in or automated ergo set up, (trusted to set up for 42195m and be LWT - well I was after breakfast when I left on Thursday even if not quite at the moment). As I hadnt much to drink pre-race I opted to stop for 20-30 secs and have a proper slurp of sports drink and a few chocolate buttons rather than the one-handed method - 7 stops in total. Started on 2:22 pace and around 24 strokes a minute and gradually revving up the speed and stroke rate - really tried to step on the power in the last 10k, (and for 500m before each stop ). Although the second half was 40 secs slower than the first it did have 5 of the stops in it. Finished in 3:21.04.0 which is 2:23 pace and 2 minutes under target - I am sure that a spanky new ergo and air temperature of about 8 degrees helped make it feel as easy as 5000 tugs on the chain would ever do 11.47% off a world record for the female 50-59 LWTs and achieved my predicted 5th place of 14. 5th best marathon for me and less than a minute off my LWT PB set 4 years ago. Cold shower, (a bit of a shock to the system), and then get ready for a massive all-you-can-eat breakfast included for competitors and 5 euros to the non-rowers. I might be the smallest and oldest but I am no slouch in the eating stakes - 3 giant rolls and 2 fruit salads no problem. The standard is really high and the winner achieved just under 6% away from a world record. Throughly recommend this event to anyone - and if you are not up for the whole distance on your own there are 4 person shared options too. You will have to be quick to enter as all the places for the 1 person ergomarathon sold in hours this time, (although by the day everyone on the waiting list had been included). Local TV was there as well as the usual photography going on - so plenty of snaps of me looking completely insane around on the internet as per those on this link. https://plus.google.com/photos/10354799 ... iOqp6Ke5dg

Results - http://www.alster-ergo-cup.de/index_htm ... bnisse.pdf

[Two Pudding Kid]

Celebrations and chilling over now - better get ready for the gym now and then sports massage on the glutes tonight. Next big thing is to run half marathon firstly locally in Coventry on 19th March and the Black Forest on 2 April, (yummy). Seriously contemplating the half marathon ergo in the cabin down the woods in Finland again, (marathon for guys) 22/23 April. Fresh air definitely - can be somewhat cold (2 degrees when I did it in 2015 and minus 2 degrees and snow last year). Lightweight is a serious advantage here as most Finns are tall and muscular, (and Estonia is only 2 hours by ferry which adds to the numbers). If Scandinavian or World Records dont happen there it would be a bad day - they usually do every year. I can officially be described as nuts!

[bisqeet]

Had a look at the pics on-line - looks like a good group you had and a great time.
Thinking about entering next year. I think the longer pieces are my sweet stuff.

The only thing I don't like about Starnberg is the venue - no showers on site and its its in the center of town.
They have a great boating club on the lake, and there is a yearly 8 competition around the roseninsel. which is great fun

The 40-49 Year olds seems to be the largest group in the Marathon and the strongest. Still partaking is the name of the game

No rest for the hungry, here. Trying to lose a few kilos for the upcoming season.
We aren't a very rich boating club, but we do have a decent double racing shell that was bought for two very good ladies we had (sponsered, but they left a while back).
Now it sits empty, as with most clubs - there are not a great deal of youngsters active and the majority are 40-70 year old non-lightweights.
The boat is limited to about 180kg and we have 1 M49 YO LWT that wants to team up with me (i'm the lightest HW @ 95kg) and do some comps this year.
The more I lose, the more safety puffer we get and the less the boat rocks.... anyway...

Eddie Fletcher Marathon Plan
Week A Day2
60’
4 x 15’ 4’ rest
i. 6’ @ 5KP
ii. 9’ @ MP
HR cap TR / 160 -
Target: stay as long in the zone as possible at different SPM

https://connect.garmin.com/modern/activity/1607835291

works out at about 53 Mins in the zone with a little bouncing around the top end.





I hope no-one objects to the pics - im a bit of a stat freak

[Amazing Amazon]

Susan, well done on your marathon, I admire you stamina. Do you usually take so many breaks? I can't imagine doing a FM without some (I even took one in my last HM), but it was a lot this time. You're also doing a lot of globetrotting, either for erg or running races: given the distances you compete over I suppose much better value than me going to Boston for less than 8 minutes racing .

Dean, best of luck with your fast lightweight double. Is that a scull or a sweep? Me, I stick to sculls. I'm only 78 kg so can often row in our lighter shells, but they aren't premium boats: our club is also not flush with cash, we don't even have a boathouse - boats are out in the open on racking and although we do have a crew of teenage girls most of us also 40+ (Brian, now a C2100m WR holder is 80). The upside is that rowing for us is cheap - just £80/year.

As to me, did the CTC today. 5142m. Wanted to do a decent time to comemorate Bob Spengler (who I met in Boston, last year). Was aiming to get in the ballpark of my 5K SB (2:03.5 pace) and came in faster at 2:03.1, this despite a wobble at about 2800m still to go when my pace dropped to 2:11 .

Splits:
1000 2:04.0 26
2000 2:04.0 27
3000 2:04.6 27 (including wobble)
4000 2:03.3 27
5000 2:00.8 29
5142 1:55.8 33

Just need to reproduce that, wiithout the wobble, for a straight 5000m.

[bisqeet]

... Is that a scull or a sweep? Me, I stick to sculls....

Marjorie:
sculls only - we do have one boat that can be rigged to sweep. no volounteers though.
CTC: not really a wobble and that last leg more than made up for it... blazing saddles!!!

We are talking about purchasing an eight though (but we have no room in the shed).
I pay 200€ a year membership for the whole family (100€ for one person - 200€ for a family) - which is also considered very cheap. Munich / Starnberg / Rosenheim are wayyyy more expensive.
Quite a lot of our shells are privately owned / sponsered then donated, when no longer needed or the rowers have retired. people may scorn at you when they see you turn up in a 30yr old empacher wooden shell - but it has character. bends like a banana too

Eddie Fletcher Marathon Plan: Week A Day 3
3 x 20’ Rest 2’
i. 20’ MP R20-22
ii. 20’ 10KP R24-26
iii. 20’ HMP R22-25
HR cap 153 / AT

Morning Readiness:
HRV: 55 HR 53
Post Exersize:
HRV: 61 HR 61
RPE: 6
- going to try and collect this data (Heart Rate Variability) too - not sure how usefull it is atm...

https://connect.garmin.com/modern/activity/1609441962

[Rod]

Yesssss...Lwt PB...and sub 38 for 10k!

37:53.6. 33spm

Splits were;
1:54.3
1:54.5
1:54.3
1:54.2
1:50.8

That's 6.7(0.5) seconds faster than the one I did last Friday.

I lowered the drag factor from 120 to 115 and it felt great. The average rate was the same as last time (33) on the monitor but really it was mostly 34 spm which was nice 'n' comfy all the way.

I'll give the 10k's a bit of a break now until the end of the month so I can do some training....for a faster one...I hope..

[bisqeet]

rod
very impressive... at the turn of the clock / or the 60 - that will be amazingly fast if you continue the power improvements.


day off according to plan:
HRV morning readyness said "8" - good to go though - Thought a CTC improvement would be nice.
HRV 58 / HR 55

I was thinking about a sub 18:30 attempt, but still not feeling the love...

CTC 5142m free rate - 18:33 - small hickup (well, coughing fit) in the 4th km. way off 5k pace (over 1,5s), but about what i was targeting for the 30k.


10k strapless wd @ r16 (!)


Post Ex HRV
HRV 56 / HR 62

[MPx]

I like stats too Dean so no problem for me with all the pics! Very nice CTC and only just off target despite not feeling on form.

Loving the 10k PB Rod - very impressed that you're back below 38min. Stuff like the 60@20 is obviously paying off.

Also a very nice CTC from you Marjorie. You'll probably find its just about a 5k SB even with the wobble if you look at the time when you passed the 5k mark.

Enjoyed the Marathon report Susan and very well done for achieving the 5th place

I've done 4 sessions this week. Mon: Dumbbells and 30 mins ; Tue 2k TT ; Wed Dumbbells and 5k@20 ; Thur 4x1k r3:30. Not much to say about it really. The 2k was hopeless - got to 1200 on target but caved at that point and just paddled in except for 10 hard strokes at the end.
The 4x1k tonight was much better - last time out managed 1:51.7 overall. This time did the first three at 1:51.x and the last faster to give a 1:50.2 avg overall. So it looks like I should be able to dip under 1:50 next time out in about 5 weeks.
No more for me now 'til Sunday or Monday

[bisqeet]

I like stats too Dean so no problem for me with all the pics! Very nice CTC and only just off target despite not feeling on form.

Loving the 10k PB Rod - very impressed that you're back below 38min. Stuff like the 60@20 is obviously paying off.

Also a very nice CTC from you Marjorie. You'll probably find its just about a 5k SB even with the wobble if you look at the time when you passed the 5k mark.

Enjoyed the Marathon report Susan and very well done for achieving the 5th place

I've done 4 sessions this week. Mon: Dumbbells and 30 mins ; Tue 2k TT ; Wed Dumbbells and 5k@20 ; Thur 4x1k r3:30. Not much to say about it really. The 2k was hopeless - got to 1200 on target but caved at that point and just paddled in except for 10 hard strokes at the end.
The 4x1k tonight was much better - last time out managed 1:51.7 overall. This time did the first three at 1:51.x and the last faster to give a 1:50.2 avg overall. So it looks like I should be able to dip under 1:50 next time out in about 5 weeks.
No more for me now 'til Sunday or Monday

Mike
very busy week...


Planned was 4x15' R4 HRCap 160 : 15 Mins was split up into 6&9 - 6' @ R26, 9' @ R20 -
this is a repeat of Tuesdays session - but i wanted to do something different and I didnt have a lot of time.

et voila -

HR restricted (same cap as plan = 160)
Yee Olde 30'R20

I actually managed 44 meters more than my free rate result of last weeks competition ...and at a lower HR average.... *shucks*

[Two Pudding Kid]

Dean - if you are thinking of the Hamburg ergomarathon next year I suggest that you get in touch with Björn Schulze-Gülich on email address info@alster-ergo-cup.de to be on the mailing list. Invites will go out in Nov or Dec and will sell very quickly, (in hours in 2017). This time everyone on the waiting list did get to take part but this might be inconvenient, particularly as you will probably looking at flights and accommodation, (only a couple of miles from Hamburg Fulhsbettel Airport). As most of your training burns 1000 calories a session you have a good chance to loose a few kilos. My race planning and training are both worked on my personal stats - but you arent likely to see any Excel on here. Best wishes for finding a suitable boat and crew for the OTW sessions, Well done on your 30mins R20 in particular.

Marjorie - excellent 5142m looking at the overall time and plenty of time to post a seasons best 5k.

Rod - congratulations on your 10k in 37:53.6 which was perfectly paced. I am now working on a lower drag factor than last year, (dropped from 122 to 116 and 112 for some of the rate capped stuff). in my case I am 3.5kg lighter than last summer so maybe that has made a difference to what is preferable).

Mike - very promising 4 x 1k r 3:30 especially without a rest day.

Me - I didnt really make any big plans for this week as I believe I have earnt a few days rest. Tuesday I attempted the 2k at 22spm for 8:48 but made a mess of pacing and only did 21spm, (need to hone this to 8:42). Followed with some stretching. Thursday was personal training so no shortage of upright rows, lunges, squats, pressups and bench press. I had time to do the 5142m after but soon stopped - nothing left in my legs , (instead tried my hand at some strapless stuff which I know I am bad at but can only get better) Today will be my best attempt at 1k - so in case you want to know the plan it is 2:02 pace and try to sit there and if it is looking good go for it like mad in the last 300m. Whether it will be as LWT who knows, (have put on around 600grammes since last weekend), as I wont be trying until to around 5pm.Tommorrow should be a 10 mile run, In a moment of madness, (which occur quite often with me), I have signed up to the Finnish half marathon ergo championships - which is in a shed down the woods some 10 miles from Helsinki, (guaranteed to be chilly unless there is a heatwave on 22 April).