Sub 7 Indoor Rowing Club (UK)

[Amazing Amazon]

Susan, thanks for the write up on your Finnish HM.And congratuations on a very decent result.

Mostly just posting to let you all know I'm still around. Have had something of a break from erging this month, and a couple of weeks off sculling too: sunny days but high winds meant that I've been busy gardening instead.

Restarted sculling on the 15th about twice a week then did a Coastal Regatta at Exmouth on Sunday. Went out in a 'heavy' coxed four and we came in 2 of 3 in the 8km 'heavy' ladies race. Out cycling Monday then Tuesday afternoon back on the erg fur the first time this month. Did a 1:49.2 500m for the IRL then a 1:54 pace CTC. Wednesday was Pilates and another attempt on the erg at the 500m which was a dismal failure. Thursday swimming in the morning (1800m/60 minutes) and sculling early evening: out in a coxed four but the wind and waves were quite high so we only managed two 'there and back' up the estuary, so perhaps about 8km..Today had several attempts at the Sub7 ITC 1000m. Clearly not very erg sprint fit as broke down on 3 attempts at anything approaching decent (1:55) pace, paddled home for two and just quit 400m into the other. Finally completed the 1000m in 3:57.3 by dialling back on my initial pace, but even then was suffering at the end.

Another scull outing due tomorrow but our Teignmouth Coastal Regatta on Sunday has had to be cancelked/postponed due to forecast high winds and heavy rain. Wondering if I put in something last-gasp for the year on the erg instead, however I. not feeling that confident on being fit enough to do anything worthwhile. Time perhaps to be preparing for next year?

[le grand fromage]

Hi folks, it's been a while
I'm still driving the chain but I retired from work at the end of March so a slight change in routine to try and get use to Fortunately I've managed to do some erging most days and even managed a weight session most days as well but no real structured plan at the moment, just rowing what comes along on the day. It's got to the end of the month before I realised that I had'nt done the Sub 7 ITC, this month's IRL or the CTC so crammed them in over the last few days.

Did the IRL 500 and the Sub 7 1k together, just set the 1k splits for 500 and took the first 500 for the IRL. Did the 500 pretty much at max then hung on during the 2nd 500 for the 1k, actually pretty pleased with my endurance on this.

No real idea on pacing for the CTC but based on the IRL 500 and 1k thought sub 1:30 for the 177 would be about it and sub 1:36 for the 777 would be a fair target. Had 1 min rests dialed in for all except 2 mins rest following the 777m and probably got the pacing pretty much where I'm at atm

Scores on the doors

IRL 500 - 1:29.9 - 36 - 482w

Sub 7 1k - 1:36.6 - 32 - 388 - 3:13.3

CTC
177 - 1:29.8 - 34 - 483
177 - 1:29.8 - 34 - 483
177 - 1:29.8 - 34 - 483
777 - 1:35.6 - 32 - 399
177 - 1:29.8 - 34 - 483
177 - 1:29.2 - 34 - 492
177 - 1:25.8 - 36 - 553

1839 - 1:31.8 - 34 - 452 - 5:37.8

[bisqeet]

Hi folks, it's been a while
I'm still driving the chain but I retired from work at the end of March so a slight change in routine to try and get use to Fortunately I've managed to do some erging most days and even managed a weight session most days as well but no real structured plan at the moment, just rowing what comes along on the day. It's got to the end of the month before I realised that I had'nt done the Sub 7 ITC, this month's IRL or the CTC so crammed them in over the last few days.

Did the IRL 500 and the Sub 7 1k together, just set the 1k splits for 500 and took the first 500 for the IRL. Did the 500 pretty much at max then hung on during the 2nd 500 for the 1k, actually pretty pleased with my endurance on this.

No real idea on pacing for the CTC but based on the IRL 500 and 1k thought sub 1:30 for the 177 would be about it and sub 1:36 for the 777 would be a fair target. Had 1 min rests dialed in for all except 2 mins rest following the 777m and probably got the pacing pretty much where I'm at atm

Scores on the doors

IRL 500 - 1:29.9 - 36 - 482w

Sub 7 1k - 1:36.6 - 32 - 388 - 3:13.3

CTC
177 - 1:29.8 - 34 - 483
177 - 1:29.8 - 34 - 483
177 - 1:29.8 - 34 - 483
777 - 1:35.6 - 32 - 399
177 - 1:29.8 - 34 - 483
177 - 1:29.2 - 34 - 492
177 - 1:25.8 - 36 - 553

1839 - 1:31.8 - 34 - 452 - 5:37.8

nothing too shabby about that.... amazing effort!!!

start the season as you mean to gop on... and all that.

AM:
11k in a refitted 2x+ - took the wife (on stroke) and her friend out on the water. I got to steer (bad idea)
we didn't ram anything, and we didnt sink so i guess mission accomplished.
relaxed 11k in the sun.
https://connect.garmin.com/modern/activity/1708186434

PM. walk with the dog around Wasserburg (its mayday here in bavaria so they put up a pole, dance and get drunk)

P.M
PreSeason Basebuilding:
3x6k R1:30
1) R18 - 1:58
2) R20 - 1:56
3) R22 - 1:54
burst a few blisters from this mornings row (crappy sculls).
targets reached - ball bagged now...

[MPx]

Good to see you back Marjorie. Just in time for a new year's endeavor. Looks like last year end came and went too quickly for you to get in all sessions you intended, so may as well do them now and get them in early for 17/18!

Congrats on the retirement Richard. Probably still feels like you're on holiday at the moment. I think retirement is wonderful, but that's partly because I always have more to do than I can possibly fit in and rarely have a dull moment. Working out what you're going to do when literally anything and everything is open to you is really important. Doesn't matter what it is or whether or not you or "it" achieve anything great - just that its something you enjoy and want to do and it positively occupies your time. Good luck with the process... Your erging clearly hasn't suffered - quite how you can continue for another 500 after a sub 1:30 500 is beyond me, but also suggests to me that you could have done the first 500 much faster!!

Another strong session for you also Dean. What's your goal for this season? You still focussing on distance or are you starting to look for shorter sessions to fit around work (?) and other commitments?

It was Fran's birthday last Thursday so we were out Wed/Thur and all my sessions were bumped a couple of days.
Fri: Dumbbells and 30 mins.
Sat: 5k TT - managed 19:24.5 @ 1:56.4 - best so far
Sun: AWL Pyramid - started at 1:46 for the 100 rising to 1:54 for the 900 and back again. Amazed I managed to stick to it - best so far.
Mon: Dumbbells and 30 mins.

[MPx]

A couple of questions for you guys. Since my return I've obviously noted the demise of the old forum and the mothballing of the Sub7 Website since I was last around in 2013. I've no interest in going on Facebook... The old CTC is still there so I contribute to that each month. But I've also seen that you still post sessions for the (Sub7) Intra Team Challenge and a thing called the IRL. What is the IRL? What is the mechanism for participating in those two competitions? Thanks...

[Rod]

A couple of questions for you guys. Since my return I've obviously noted the demise of the old forum and the mothballing of the Sub7 Website since I was last around in 2013. I've no interest in going on Facebook... The old CTC is still there so I contribute to that each month. But I've also seen that you still post sessions for the (Sub7) Intra Team Challenge and a thing called the IRL. What is the IRL? What is the mechanism for participating in those two competitions? Thanks...

The Sub 7 website is still alive and well as is the ITC which is on there;

http://www.gffl.myzen.co.uk/sub7/

The ''IRL'' is the ''Indoor Rowers League'', Casey runs our team so I'll ask him to come on here and speak to you about it;

http://www.indoorrowers.org/indoor-rowers-league

[bisqeet]

@Mike
just going to try some shorter distances.
My aerobic is pretty good, any improvements are going to be time consuming.
time to mix it up a bit - more faster pieces - definetly 5k, 10k.
might even venture into 2k territory, but need a bit more speed for that.

hopefully, now that the base is there, the speed training can be more effective. still plan onb doing 2 longer ut2 rows a week (+ otw / mountainbiking and the outdoor pool is open now)


relaxing R18, UT2, strapless stuff

[MPx]

Thanks for the update Rod.

I still had the link to the Sub7 site, but thought it mothballed because I cant see any ITC or indeed anything put there since 2014. Of course I probably need to be signed in to see the current stuff and my Login has been blocked it says. Can I be unblocked please?

I did a search on Indoor Rowers League and found their website. Looks like a new name for the old Concept2 Challenge Series (for which I've got a few T shirts!). Plenty of time to sort something out as it looks like it doesn't start up again until Sept.

Thanks again for the info...

[Rod]

I still had the link to the Sub7 site, but thought it mothballed because I cant see any ITC or indeed anything put there since 2014. Of course I probably need to be signed in to see the current stuff and my Login has been blocked it says. Can I be unblocked please?

You'll need to email the website admin;

http://www.gffl.myzen.co.uk/sub7/about-us/contact-sub7

[MPx]

Thanks again Rod. Msg sent to admin.

Exciting times Dean. Will be very interesting how fast you can go off such a great aerobic base. Will follow with interest.

Tuesday sprints for me tonight. 10x1min r1. Last time I did 9 @ 1:41.x and a faster last for a 1:41.0 avg and 2970m overall. A milestone for me will be when I can do all 10 reps sub 1:40. Thought I'd give it a go tonight but didn't quite make it. First 7 were 1:39.x then 2 at 1:42 before a faster last. Overall I got a 1:39.7avg and 3008m but it doesn't quite count because of reps 8 and 9. Oh well, still a good result and maybe I'll make it next time.

[Amazing Amazon]

Well start of a new erging season . I was pleased with what I achieved last season (highlights being lifting a Hammer, and getting over 1000 points in all 9 Nonathlon distances I rowed), however I had a very quiet April, nor erging much at all and not doing the sort of 500m and 1000m times I would gave liked to end the season with. I've also copped out of doing a FM again for the Nonathlon.

Seems a lot of interest in sprinty stuff at the moment . Fir myself I had a go at this month's CTC yesterday: 10x30'R60', which us very sprinty .

Did 1402m at overall pace 1:46.9. Pace on the individual reps : 1:48.6 (34), 4x1:47.9:(32), 1:47.1 (32), 1:46.3 (32), 1:46.3 (34), 1:46.3 (32), 1:42.7 (36). Getting faster through the piece as I was finding that 1 minute is a long recovery for so short a rep (easily time to kick off straps, stand up, walk about and get back on (30s), fit straps (40s), lift handle (50s), start rowing again (55-56s, on reps 2-10), ready for next rep).

Not feeling tired at the end decided to make a couple of attempts at a 100m row before I did my warm-down: first was at my regular 125 df and 39 spm in 20.2 seconds (1:41 pace), for the second I raised the df to 160, raised the footrest by a couple of notches and the spm to 43 for a time of 19.6 seconds (1:38 pace). Stiil a but slower than last season 19.2, but early days yet.

[MPx]

Very impressive set of results that Marjorie. Congrats again on the Hammer and Nonathlon. I'm sure the rest you've had in April will pay dividends in your enthusiasm to tackle the new season. Will try the nonathlon myself again this season - but like you this year, I will deffo not be doing the FM so that always loses 100 points before I start! I'll be happy to see mostly 900 pointers - not expecting any 1000s!

Interesting to see your pace on the CTC. Looks like 8 or 9 secs off your 100m pace. Despite me doing loads of interval training, I've no idea how I'll go over this so that gives me a staring point at least.

Wednesday was Dumbbells and a 5k @20 easyish.
Tonight the turn of 3x1500 r5. Last time I managed an avg pace of 1:52.4. Tonight did 1:51.7; 1:51.6; 1:49.7 for an overall avg of 1:51 dead so still going in the right direction.

[bisqeet]

post bbq/tequila attempt.
R18 1:58 RPE 4
R22 1:52 RPE 7/8
R18 1:58 RPE 6



walk around salzburg later today, then ballroom dancing tonight
#datenight

[Two Pudding Kid]

It is rather busy at the moment and I am not doing a lot of erging at present - partly because of Milton Keynes half marathon run on Monday where I did my worst ever time, (being partially off road didnt help but I just dont seem to have hip flexors that want to do this anymore). 91 races of this distance in the last 18.5 years so still on target for the 100 in 20 years although at 2 hours 47 minutes it is now becoming just a case of getting round.

Rod - best wishes to Carol and yourself if you are involved in Dimos's LWT 100k relay tomorrow. i was asked but it really isnt my thing - just simply dont do short sprints well and I hate continual on/off sessions. Even being LWT is in doubt sometimes - ok I can make it for a specific day by not eating a lot in the 24 hours before but I have lurked into KFC and Baskin Robins this week already. I can talk myself out of Fried Chicken but icecream just has to be done! Dont worry - will be back on the case more seriously soon - although next weigh in isnt likely before September.

PS Hopefully get to read what is going on soon,

[MPx]

Hope the dancing went well Dean - rather you than me!

Thought I'd have a crack at the CTC today as those short intervals are right up my street. Tricky to know what pace to aim at. Learnt a bit from Marjorie, but once I'd set off it was more a case of a conservative Max - probably 95% on any one rep - rather than aiming for a split. Went well, an ideal CTC for me, but not much point in another go as I doubt there's many more meters available.