Mike, if you find the PP three week cycle 'too short', try a 4 week cycle with the 4th week used to pick up the sub 7 ITC, CTC, IRL, nonathon etc. Just a thought and something I've done in the past.
Sub 7 ITC pour moi to-day. Been on holiday for a week in the Azores and even though I did some static exercises most days it's gobsmacking where the aerobic fitness goes in that time. Getting old sucks. Wasn't sure on pacing this so just decided to warm up with the 2k at 310w then just add 25w each interval. Would have got a better time if I'd warmed up prior to the 2k and did that faster but other than that, pretty much got it spot on and a bit of extra power left at the end. HR did'nt max out but was well up there, topping out at 160 on the 1k
2kR4 - 1:43.8 - 28 - 310 - 141
1.5R3- 1:40.8 - 29 - 341 - 154
1kR2 - 1:38.8 - 30 - 362 - 160
0.5R1- 1:36.4 - 32 - 391 - 159
0.25 - 1:31.8 - 34 - 452 - 155
5250m - 1:40.7 - 30 - 342 - 17:38.1
Just read a bit further back, congrats Rod on the pb and road race time, nice one mate
Sub 7 Indoor Rowing Club (UK)
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le grand fromage
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Re: Sub 7 Indoor Rowing Club (UK)
2k - "into that void of silence where we cry without sound"
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Dean - although you are erging less at the moment, (seems we all have summer activities we enjoy) you are still keeping up the cardio fitness with swimming and OTW. Hope you have found a new cycle route to work too.
Rod - excellent result to make top 10% of all ages in a 10k road race. Congratulations on setting a new 60mins 20spm PB and then beating it.
Mike - glad you enjoyed your Italian holiday, (I will be there pretty soon). I think that you must be doing more ergo sessions than the rest of us at present and getting good results too. Probably a case of going for the C2CTC more than once to get the best result. Great going on the Sub7 challenge with a slight increase in pace as the distance and rests get shorter.
Richard - impressive C2CTC especially after a holiday.
Me - 3rd June was C2CTC which took me 22 mins 8.3 secs or 2:08.4 pace. Happy with that as slightly faster than last years when I had been training hard and a LWT too. 4th June was 8 mile run which was just plodding along and doing some scoffing for charity - went round the stalls and managed a hotdog, chocolate covered fruit, coffee and biscuits washed down with a Pimms, (no surprise that I am a few hundred grams into HWT now).
6 June was a stepups, chest press, kettlebells and situps circuit finished with a 500m ergo at the end , (died that so 2:09 pace will have to do). 8 June was deadlifts, squats, kettlebell swings and squat thrusts - was sweating a lot after that and then the C2CTC to come after about half-hour rest. Kept to the prescribed stroke rates for 8:55.1 result which is probably within 10 secs of what I really can do. Sun 11 June - 76:23 on 10k flat race, (steady but not impressive - no particular pain in hip or groin).
I may give up half-marathon running in the future but not just yet. I would miss it far too much at present. I am doing far less than before and having to set my sights far lower. Long-distance erging is something I do in phases - hoping to do a 50k in July after the X-training competition on 8th.
Rod - excellent result to make top 10% of all ages in a 10k road race. Congratulations on setting a new 60mins 20spm PB and then beating it.
Mike - glad you enjoyed your Italian holiday, (I will be there pretty soon). I think that you must be doing more ergo sessions than the rest of us at present and getting good results too. Probably a case of going for the C2CTC more than once to get the best result. Great going on the Sub7 challenge with a slight increase in pace as the distance and rests get shorter.
Richard - impressive C2CTC especially after a holiday.
Me - 3rd June was C2CTC which took me 22 mins 8.3 secs or 2:08.4 pace. Happy with that as slightly faster than last years when I had been training hard and a LWT too. 4th June was 8 mile run which was just plodding along and doing some scoffing for charity - went round the stalls and managed a hotdog, chocolate covered fruit, coffee and biscuits washed down with a Pimms, (no surprise that I am a few hundred grams into HWT now).
6 June was a stepups, chest press, kettlebells and situps circuit finished with a 500m ergo at the end , (died that so 2:09 pace will have to do). 8 June was deadlifts, squats, kettlebell swings and squat thrusts - was sweating a lot after that and then the C2CTC to come after about half-hour rest. Kept to the prescribed stroke rates for 8:55.1 result which is probably within 10 secs of what I really can do. Sun 11 June - 76:23 on 10k flat race, (steady but not impressive - no particular pain in hip or groin). I may give up half-marathon running in the future but not just yet. I would miss it far too much at present. I am doing far less than before and having to set my sights far lower. Long-distance erging is something I do in phases - hoping to do a 50k in July after the X-training competition on 8th.
Re: Sub 7 Indoor Rowing Club (UK)
Good thought thanks Richard - but I think for me even a 4 week cycle would be a bit short, hence I have a 5 week rotation, that actually often stretches to 6 weeks as things crop up that mean I cant get all of the sessions in. But its good to have a place for the competitions and they're my go to pieces at the weekends if I'm up for a session and haven't missed too many of my plan sessions in the week. Stunning CTC from you I see - if that's with aerobic capacity at a low!
Glad the 10k went well with no pain Susan - looks like reports of your running demise were greatly exaggerated!
Four more sessions for me to report:
Mon - Dumbbells and 30 mins free
Tue - 10 x 1min r1. Last time out just dipped under a 1:40 avg, but two of the reps were over 1:40. This time wanted all reps sub 1:40. Started well for the first seven, but the PM went blank on my last stroke of the 7th and RowPro froze. Soooooo frustrating! On re-booting etc all 7 reps data was there however so it could have been worse. I then did a 3x session to finish the schedule, with a 1:38.7 avg and all reps sub 1:40 - but of course it doesn't count with the 10 mins or so rest I had between 7 and 8 while I recovered everything and set myself up again. B****r! I'll try again on the next cycle...
Wed - Dumbbells and 30 mins free. I was feeling OK on this and went a bit harder than I meant (this is supposed to one of my easy days!) for a 7557 1:59.1 avg which is closer to where I should be for a 30 min (albeit it should be UT1 and not as hard as this one was.)
Thur - 3x1500 r5. Last time avg was 1:51.0. This time 1:50.8; 1:50.7; and 1:49.3 for a 1:50.3 avg. That was properly hard though!
Day off tomorrow chauffeuring Fran and her sisters around the country...but I could do with the rest so looking fwd to it!
Glad the 10k went well with no pain Susan - looks like reports of your running demise were greatly exaggerated!
Four more sessions for me to report:
Mon - Dumbbells and 30 mins free
Tue - 10 x 1min r1. Last time out just dipped under a 1:40 avg, but two of the reps were over 1:40. This time wanted all reps sub 1:40. Started well for the first seven, but the PM went blank on my last stroke of the 7th and RowPro froze. Soooooo frustrating! On re-booting etc all 7 reps data was there however so it could have been worse. I then did a 3x session to finish the schedule, with a 1:38.7 avg and all reps sub 1:40 - but of course it doesn't count with the 10 mins or so rest I had between 7 and 8 while I recovered everything and set myself up again. B****r! I'll try again on the next cycle...
Wed - Dumbbells and 30 mins free. I was feeling OK on this and went a bit harder than I meant (this is supposed to one of my easy days!) for a 7557 1:59.1 avg which is closer to where I should be for a 30 min (albeit it should be UT1 and not as hard as this one was.)
Thur - 3x1500 r5. Last time avg was 1:51.0. This time 1:50.8; 1:50.7; and 1:49.3 for a 1:50.3 avg. That was properly hard though!
Day off tomorrow chauffeuring Fran and her sisters around the country...but I could do with the rest so looking fwd to it!
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
hi susan:
yeh - had an upset, when a young lady decided to run my bike over at a crossing (i had green) - wrote my old dutch bike off. having to cycle on the wifes 30 yr old bike - no gears and a neat basket on the front. its rather like riding in a hamster wheel.
all my other bikes have clickies on, no mudguards, lights - so much to my dissapointment it looks like i might have to enlargen the fleet...still only a few weeks until the new stead arrives.
still takes me under 10 minutes tho (bike path all the way too- uk commuting by bike is ridiculous)
https://connect.garmin.com/modern/activity/1796199401
milage has gone down a lot on the erg. weather was too hot the last few days. I had to move the erg back inside as the temps steamed over 30°C a few times last week - luckily it was only 27°C in the shed..
no fast stuff, just Ut2/ut3 - mostly around 15-25km rows. R18 2:07/8 pace seems tzo be my sweet spot. can keep in UT2 upto about 25km at that pace (HR 135), so I don't think i've lost that much aerobically.
tried a 10k this morning pre breakfast. had to paddle a bit after a cramp in the first 1k. tried to catch up a bit, but no joy. having trouble rating up, and i doubt that i am even slightly close to anything sub 36:40. finished off with a 10k R18 2:07 as cooldown.
breakfast time now....
yeh - had an upset, when a young lady decided to run my bike over at a crossing (i had green) - wrote my old dutch bike off. having to cycle on the wifes 30 yr old bike - no gears and a neat basket on the front. its rather like riding in a hamster wheel.
all my other bikes have clickies on, no mudguards, lights - so much to my dissapointment it looks like i might have to enlargen the fleet...still only a few weeks until the new stead arrives.
still takes me under 10 minutes tho (bike path all the way too- uk commuting by bike is ridiculous)
https://connect.garmin.com/modern/activity/1796199401
milage has gone down a lot on the erg. weather was too hot the last few days. I had to move the erg back inside as the temps steamed over 30°C a few times last week - luckily it was only 27°C in the shed..
no fast stuff, just Ut2/ut3 - mostly around 15-25km rows. R18 2:07/8 pace seems tzo be my sweet spot. can keep in UT2 upto about 25km at that pace (HR 135), so I don't think i've lost that much aerobically.
tried a 10k this morning pre breakfast. had to paddle a bit after a cramp in the first 1k. tried to catch up a bit, but no joy. having trouble rating up, and i doubt that i am even slightly close to anything sub 36:40. finished off with a 10k R18 2:07 as cooldown.
breakfast time now....
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Dean - glad to hear you seem to be ok after the bike incident, even though you are now needing to purchase a new cycle. You will probably get back to a more normal ergo routine after this heatwave - even 27 degrees would be a slog.
Mike - very disappointing that you didnt get a proper chance to do the 10 x 1 min r1.
Strange weather - several degrees above what is normal for this time of year in the Med at present so dont be surprised that I am not doing a lot of the physical stuff, (on a cruise). No erg but been on the skiing machine and treadmill, plus weights. Lots of stairs and walking. I am earning my Two Puds
PS Looks like the British Rowing Champs is 9 December according to the Competition thread, again at Lee Valley.
Mike - very disappointing that you didnt get a proper chance to do the 10 x 1 min r1.
Strange weather - several degrees above what is normal for this time of year in the Med at present so dont be surprised that I am not doing a lot of the physical stuff, (on a cruise). No erg but been on the skiing machine and treadmill, plus weights. Lots of stairs and walking. I am earning my Two Puds
PS Looks like the British Rowing Champs is 9 December according to the Competition thread, again at Lee Valley.
Re: Sub 7 Indoor Rowing Club (UK)
It certainly is a bit of a heatwave here Susan! 32 degrees in the house over the last few days (and nights) including the bedroom and Gym. Impossible to sleep properly and very hard to train in.
Sat - AWL Pyramid. Instead of my usual vary pace, I decided to it at a steady 1:52.x Managed that for all 13 reps up and down to 500 then increased pace for the last 4 reps to give a 1:51.7 avg overall - similar to my recent results.
Sun - Dumbbells and 30 mins. Chose a vary pace from 2:04 to 1:55 back up to 2:04 and down again to 1:55. Changed pace by one second every minute. Pleased to manage to stick with it and with a slightly faster last min reached 7557m in 30min.
Mon - had no time as we were out for a nieces birthday from mid-PM. Thought I'd sneak in a couple of short sprints at lunchtime. Did 2x100 and 2x1 min on about 5 mins rest between each. Managed 17.1 and 16.8 for the 100s and 344m for the first min but bailed out of the second getting just 305. Pleased with those. the 16.8 is only .1 off my 100m PB and my 1min PB is only 352 so no so far off that either.
Tue - should have been an 8x500 r3:30 targeting 1:42.x. Managed the first, but was just too hot and weak willed to make a fight of it. Decided to do the others at rate 20 and see if I could go sub 1:50. After the first at 1:49.3 I adjusted yet again targeting sub 1:54! That was OK and then gradually neg split back to a 1:47 last for a 1:50.1 avg - just shy of the revised target , but well inside the revised revised target.
Sat - AWL Pyramid. Instead of my usual vary pace, I decided to it at a steady 1:52.x Managed that for all 13 reps up and down to 500 then increased pace for the last 4 reps to give a 1:51.7 avg overall - similar to my recent results.
Sun - Dumbbells and 30 mins. Chose a vary pace from 2:04 to 1:55 back up to 2:04 and down again to 1:55. Changed pace by one second every minute. Pleased to manage to stick with it and with a slightly faster last min reached 7557m in 30min.
Mon - had no time as we were out for a nieces birthday from mid-PM. Thought I'd sneak in a couple of short sprints at lunchtime. Did 2x100 and 2x1 min on about 5 mins rest between each. Managed 17.1 and 16.8 for the 100s and 344m for the first min but bailed out of the second getting just 305. Pleased with those. the 16.8 is only .1 off my 100m PB and my 1min PB is only 352 so no so far off that either.
Tue - should have been an 8x500 r3:30 targeting 1:42.x. Managed the first, but was just too hot and weak willed to make a fight of it. Decided to do the others at rate 20 and see if I could go sub 1:50. After the first at 1:49.3 I adjusted yet again targeting sub 1:54! That was OK and then gradually neg split back to a 1:47 last for a 1:50.1 avg - just shy of the revised target , but well inside the revised revised target.
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
No training today or last week.
I've only been doing one proper erg session a week recently while I've been concentrating on running.....but a Hamstring injury has stopped that for now and an elbow problem has called a halt to any rowing!
Good job I've got a Wattbike so I can at least have a good sweat on that.
I hope to be back rowing sometime in July so see you all then.
Happy erging in the meantime folks!
I've only been doing one proper erg session a week recently while I've been concentrating on running.....but a Hamstring injury has stopped that for now and an elbow problem has called a halt to any rowing!
Good job I've got a Wattbike so I can at least have a good sweat on that.
I hope to be back rowing sometime in July so see you all then.
Happy erging in the meantime folks!
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Mike - very impressive workouts especially in the tropical conditions we have had
Rod - thats really bad news for you to have to temporarily stop running and erging due to injury. Wishing you a straightforward recovery and getting back to it soon.
Me - back to normality last Thursday, and although my personal trainer forgot he had a session with me I hit the erg with 10 x 500m r24 at 2:12. Just right level of challenge only 16 hours after returning home and ended up with 2 intervals of 23spm and 8 of 24spm. Yesterday was a rerun of the C2CTC which I improved to 8:30.6, (no penalties for dodgy stroke rate), but that leaves me down the bottom of female Sub7 efforts even though I am very happy with it. Rest today and then a run-through for Evesham x-training on Tuesday.
PS for those who are planning their competitions Exeter 5k and 500m is on Sept 16th, Cardiff (Welsh Champs) is Nov 25th and BRIC (Lee Valley Velodrome) is 9 Dec.
Rod - thats really bad news for you to have to temporarily stop running and erging due to injury. Wishing you a straightforward recovery and getting back to it soon.
Me - back to normality last Thursday, and although my personal trainer forgot he had a session with me I hit the erg with 10 x 500m r24 at 2:12. Just right level of challenge only 16 hours after returning home and ended up with 2 intervals of 23spm and 8 of 24spm. Yesterday was a rerun of the C2CTC which I improved to 8:30.6, (no penalties for dodgy stroke rate), but that leaves me down the bottom of female Sub7 efforts even though I am very happy with it. Rest today and then a run-through for Evesham x-training on Tuesday.
PS for those who are planning their competitions Exeter 5k and 500m is on Sept 16th, Cardiff (Welsh Champs) is Nov 25th and BRIC (Lee Valley Velodrome) is 9 Dec.
Re: Sub 7 Indoor Rowing Club (UK)
Training continues albeit with a 3 day break!
Last Wed - Dumbbells and 30mins easy - too hot!
Sunday - 10k relatively easy - but not quite so hot
Monday - Dumbbells and 30 mins easy
Tuesday - Sprints...16x250 r90. Last time did most at 1:39.x for a 1:38.7 avg. This time did 15@1:38.x and a slightly faster last for a 1:38.0 avg. If they continue, the shavings will be very fine from here on in!
Last Wed - Dumbbells and 30mins easy - too hot!
Sunday - 10k relatively easy - but not quite so hot
Monday - Dumbbells and 30 mins easy
Tuesday - Sprints...16x250 r90. Last time did most at 1:39.x for a 1:38.7 avg. This time did 15@1:38.x and a slightly faster last for a 1:38.0 avg. If they continue, the shavings will be very fine from here on in!
Mike - 67 HWT 183
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Mike - nice work on the sprints and keeping the motivation when it has been so hot.
Me - did a run through of the X-training for 8 July in around 22 minutes so expecting a similar result to last year. Had a sore throat on \Monday which has developed into the lurgy so Wednesdays run didnt happen. Back to the gym today for some strength training. Hoping to run 10k on Sunday.
PS While I was on the cruise I did get measured for Cholestrol, blood sugar, % fat, glucose levels etc. Doing fine except my blood sugar is a little high and blood pressure marginally too. No problems for fat % of 18, although I was nearly 2kg over LWT at the time. Must continue eating a sensible diet and try to get back to 61kg or less in the next 2 months, (clearly not easy as that would make me only 16% fat). Actually I hardly had any chocolate at all recently although now the weather has cooled it is more likely.
PS Should be going to Henley on Thames tomorrow for the rowing. Wont be the same without Charles on what would have been his birthday but should still be an interesting day out.
Me - did a run through of the X-training for 8 July in around 22 minutes so expecting a similar result to last year. Had a sore throat on \Monday which has developed into the lurgy so Wednesdays run didnt happen. Back to the gym today for some strength training. Hoping to run 10k on Sunday.
PS While I was on the cruise I did get measured for Cholestrol, blood sugar, % fat, glucose levels etc. Doing fine except my blood sugar is a little high and blood pressure marginally too. No problems for fat % of 18, although I was nearly 2kg over LWT at the time. Must continue eating a sensible diet and try to get back to 61kg or less in the next 2 months, (clearly not easy as that would make me only 16% fat). Actually I hardly had any chocolate at all recently although now the weather has cooled it is more likely.
PS Should be going to Henley on Thames tomorrow for the rowing. Wont be the same without Charles on what would have been his birthday but should still be an interesting day out.
Re: Sub 7 Indoor Rowing Club (UK)
Nice going on that 10x500 @24 Susan. That's more my type of session than yours! Nice to see it mixed in. Also the CTC result was much better than you suggested - nowhere near bottom female. You must be fit then - as confirmed on the cruise!
Sorry to hear you're crocked Rod. The layoff will probably do you good and allow another comeback run in due course.
I've managed 5 sessions in the last week.
Wed - Dumbbells and 6k @20 24:12.4 @2:01
Thur at Goodwood FoS; Fri on family fixits.
Sat (logical Thur) - 3x2k r2. I hate this session and see from my log that I've found excuses to miss it from the last two cycles. Back in March I managed 1:57.9 avg. This time 1:57.5; 1:56.4; 1:54.8 for a 1:56.3. So better, but probably not by enough given the interval.
Sun - 30 mins. Started at 1:51 decreased pace by 1 sec every minute to 2:05 then went back up but stopped the increase at 1:55 as I was puffing a bit! 7608 @1:58.3.
Mon - Dumbbells and 5K @20 19:59.5 @2:00
Tues - 2KTT. I'm not hitting my targets on these and Sub 7 is still looking an awful long way away. I should have been knocking on the door by now. I managed a 7:09.1 in mid April. Since then I've tried 3 more. In mid May I only lasted 500m and completely blew finishing at 2:00 pace. A week or so later I tried again and got a 7:15 - so not what you'd call progress. The cycle came around again tonight and only managed a 7:09.9 after a huge effort in the last 500. Essentially started on target for 1k then blew in the third 500 before pulling it back a bit in the last. 1:46.5; 1:46.9; 1:50.9; 1:45.3. Had hoped to be sub 7:05 by now. Maybe I'll get a bit closer in the cooler weather in the autumn...
Sorry to hear you're crocked Rod. The layoff will probably do you good and allow another comeback run in due course.
I've managed 5 sessions in the last week.
Wed - Dumbbells and 6k @20 24:12.4 @2:01
Thur at Goodwood FoS; Fri on family fixits.
Sat (logical Thur) - 3x2k r2. I hate this session and see from my log that I've found excuses to miss it from the last two cycles. Back in March I managed 1:57.9 avg. This time 1:57.5; 1:56.4; 1:54.8 for a 1:56.3. So better, but probably not by enough given the interval.
Sun - 30 mins. Started at 1:51 decreased pace by 1 sec every minute to 2:05 then went back up but stopped the increase at 1:55 as I was puffing a bit! 7608 @1:58.3.
Mon - Dumbbells and 5K @20 19:59.5 @2:00
Tues - 2KTT. I'm not hitting my targets on these and Sub 7 is still looking an awful long way away. I should have been knocking on the door by now. I managed a 7:09.1 in mid April. Since then I've tried 3 more. In mid May I only lasted 500m and completely blew finishing at 2:00 pace. A week or so later I tried again and got a 7:15 - so not what you'd call progress. The cycle came around again tonight and only managed a 7:09.9 after a huge effort in the last 500. Essentially started on target for 1k then blew in the third 500 before pulling it back a bit in the last. 1:46.5; 1:46.9; 1:50.9; 1:45.3. Had hoped to be sub 7:05 by now. Maybe I'll get a bit closer in the cooler weather in the autumn...
Mike - 67 HWT 183
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Mike - amazing how much you can cram into a week with sessions day after day. Well done on keeping close to 2 minute pace for 5k and 6k and improving on the 3 x 2k. 2k TT - I guess a lot of us are rusty at this now, (I havent really put myself to the test as 8:34.9 the other week was part of a challenge).
Me - since 27 June and my last report I have had a dreaded cough/cold thing. Feeling really yuck on 28 June and nearly ducked work, and then slowly got back to normal for the end of the week and Henley Regatta, (watching not doing of course
).
2 July - jogged 10k in 79 minutes in a family fun run, (yeah slow by even my standards - but I certainly earnt that cool pint of lemonade).
4 July - Personal training was a slog - really loading up my upper arms which is my weak spot. Did the gym 1k wattbike challenge after that in 1:37 which is 2nd fastest lady so far, (reckon I could take 5 seconds off that when fresh and fit).
8 July - Saturdays x-training comp - had high hopes that I might complete the course in 22 minutes but it was 23 minutes 45 secs so slightly worse than last year when I also struggled, (think I am probably being ultra-cautious in my old age trying not to slip or trip whether to lumpy grass or just tiredness). Knew I would be last - best vets time was around 18:30.
9 July - manic minute of 254m, (about my usual nowadays). LWT.
10 July - C2CTC in 16:57.4 is average 2:07.1 which is very embarrasing, (ought to be able to go non-stop at that pace). Just no energy or power in my legs and 0.5kg over LWT too.
Rest today and then more personal training tomorrow - low rate high power stuff..
Me - since 27 June and my last report I have had a dreaded cough/cold thing. Feeling really yuck on 28 June and nearly ducked work, and then slowly got back to normal for the end of the week and Henley Regatta, (watching not doing of course
).2 July - jogged 10k in 79 minutes in a family fun run, (yeah slow by even my standards - but I certainly earnt that cool pint of lemonade).
4 July - Personal training was a slog - really loading up my upper arms which is my weak spot. Did the gym 1k wattbike challenge after that in 1:37 which is 2nd fastest lady so far, (reckon I could take 5 seconds off that when fresh and fit).
8 July - Saturdays x-training comp - had high hopes that I might complete the course in 22 minutes but it was 23 minutes 45 secs so slightly worse than last year when I also struggled, (think I am probably being ultra-cautious in my old age trying not to slip or trip whether to lumpy grass or just tiredness). Knew I would be last - best vets time was around 18:30.
9 July - manic minute of 254m, (about my usual nowadays). LWT.
10 July - C2CTC in 16:57.4 is average 2:07.1 which is very embarrasing, (ought to be able to go non-stop at that pace). Just no energy or power in my legs and 0.5kg over LWT too.
Rest today and then more personal training tomorrow - low rate high power stuff..
Re: Sub 7 Indoor Rowing Club (UK)
My elbow is getting better, managed to row a 30 minute piece in 1:59.2, 7547 metres, 32 spm so getting back into it....which is a relief!
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Rod - great news that you can ergo again and nicely under 2 minute pace.
Me - got to get myself in gear for some ergo fun this morning, (all that low rate stuff that I am bad at). Will get myself entered for Exeter .
Me - got to get myself in gear for some ergo fun this morning, (all that low rate stuff that I am bad at). Will get myself entered for Exeter .
Re: Sub 7 Indoor Rowing Club (UK)
Glad you saw off that cold so quickly Susan. You've certainly been back on it since then and have posted both C2CTC and Sub7ITC already - amazing! I'll try the CTC at the w/e but I'm saving the 1 min til the end of the month when I'll have clicked into the next age group and can use it as a ranking result.
Good to have you back Rod... and before any significant deterioration set in so very nicely done.
I only managed 4 sessions in the week from last Tue - 5 counting tonight.
Wed - Dumbbells and 30 mins easy
Thur - 4x1k r3:30. Last time avg was 1:48.0 Tried to do all in 1:47.x. Managed only 3 - 1:47.6; 1;47.8; 1:47.6; 1:51.6 for a 1:48.7 overall.
Mon - Dumbbells and 30 mins easy
Tues - 6x500 r2. Last time did 5x 1:44.x and a faster last for a 1:43.1 avg. This time 5x 1:43.x and a faster last for 1:42.5 avg.
Wed - Dumbbells and 30 @20 - avg 2:01.5 for 7407m
A mixed bag, but improvements are certainly much harder to come by now than when I started back last October!
Good to have you back Rod... and before any significant deterioration set in so very nicely done.
I only managed 4 sessions in the week from last Tue - 5 counting tonight.
Wed - Dumbbells and 30 mins easy
Thur - 4x1k r3:30. Last time avg was 1:48.0 Tried to do all in 1:47.x. Managed only 3 - 1:47.6; 1;47.8; 1:47.6; 1:51.6 for a 1:48.7 overall.
Mon - Dumbbells and 30 mins easy
Tues - 6x500 r2. Last time did 5x 1:44.x and a faster last for a 1:43.1 avg. This time 5x 1:43.x and a faster last for 1:42.5 avg.
Wed - Dumbbells and 30 @20 - avg 2:01.5 for 7407m
A mixed bag, but improvements are certainly much harder to come by now than when I started back last October!
Mike - 67 HWT 183