Sub 7 Indoor Rowing Club (UK)

[MPx]

November means I've been on this "comeback" for a whole year now. While improvements are continuing slowly, its probably time to stop referring to it as a comeback and just record the seasons ups and downs. To that end I've changed my sig to add back in my old PB table and a line for my best current form. Unlike Rod this current form is mostly some way off PB country!

Latest sessions have been:
29/10 AWL Pyramid - good session, second best time of the season.
30/10 Dumbbells (modified due to shoulder trouble!) and 30 mins varipace for 7557m
1/11 2kTT. My 5 week cycle of erg sessions includes a 2k and with the inevitable odd missed sessions it means I tend to do one about every 6 weeks elapsed. I've not been seeing much improvement in the last few and tonight's go at 7:08.2 was half a second slower than my previous and best attempt. sub 7 is a long way off, but I am determined that I will get there again one day. As usual I was OK for the first half pulling mostly 1:46 strokes which was target. These got very hard over the next 200 and I slowed as far as 1:54s at one point before winding it up again over the last 300. Rubbish really! On a more positive note, I did a 2k TT as my third row after more than three years off exactly one year ago today and it nearly killed me to get a 7:59.1 so there's definitely been progress this last year!

Meanwhile I see Susan has worked hard through a pyramid session, put in a strong mile, and despite the slightly disappointing time managed to max out the HR on the 6k session. Looks like your erging intensity is definitely on the rise.

...and Rod has been a daft b****r!! Poor eyesight is one thing that affects many of us....but I'm amazed that someone with your experience would attempt to get up and walk about during just a minute rest. Given the fatigue from the 1250 you'd lose way too much recovery time just doing the straps back up, when there's more uncontrolled panting to be done! Still a fine time set later though Rod at a sub 1:45 avg. ...and an excellent result on the 4x1 - great stuff!

[Two Pudding Kid]

Rod - great news that you could be on for a sub 7 minute 2k. Like me you have had a couple of recent sessions where the intended results didnt come despite the effort put in, but the general trend is improvement and in a good position for the forthcoming season of races.

Mike - nice to see that you are back erging again. 2k in 7:08.2 is something to be proud of especially when you look back at where you were 3 years ago.

Me -

31/10/17 - 3 x 2k 4r at sub 2:10. You would have thought this would be relatively easy having done it on 2 minute rests in September but a killer session to reach 2:09.9. Really feeling yuck at last 1500m and hit 184 HR.

2/11/17 - 6344m. As I wont have a lot of time in November I thought I would try to nail this first time. Decided to start on a cautious 2:11 pace and then build. Finishing 27:38.2 (ave 2:10.6) and HR 186, (no wonder there wasnt any sprint finish in me). Compared to when I did this before in Nov 2015 only 1.8 secs slower, and much better than last Saturdays crap 6k.

2k test scheduled for Weds 8th - predicting my current level at a lowly 8:21 to 8:27 so thinking that I will go for 2:06 pace and see what happens. Would like to be back to my 8:17s again by BRIC and skinny LWT too, (1kg or so to shift).

[Rod]

10k Time Trial

Total Time.....................37:31.1
Average pace..................1:52.5
SPM.............................34

This puts me top of the 60-69 Lightweight world rankings for the current season so happy with that but slightly disappointed as I know I can go faster.......so I'll have to do another one next week!

Thank you for the kind words Mike and Susan and well done yourselves.....that's a decent 2k Mike and I know it will come down quickly.

Nice IRL 6kplus Susan......looking forward to seeing a Lwt you at Bric!

[Rod]

Please say hello to mdpfirrman who has just joined us and is also on in our facebook group.

Good to have you with us Mike, welcome aboard mate!

[Rod]

6 x 1k.1'r

Average pace...............1:49.1
SPM..........................36
DF............................120

This was 0.7 faster than a few weeks ago and is normally just under 5 seconds slower than my 2k pace so it tells me I should able to get under 7 minutes for one.....hmmm....better get on and do one then!

My next race is just under 3 weeks away at the Welsh Championships so could do with a practice go before then.

[MPx]

Hi to Mike DPF and welcome to Sub7 - seen you active elsewhere on the board so hope you get to drop by here from time to time as well.

Great to see the turn around on the 6K+ Susan such a short time after you were disappointed with the straight 6k. The sub 2:10 2Ks also looking very strong so hopefully your TT will go well tomorrow - but whatever will be good to find out where you are on your prep for BIRC.

Great to see another top ranking time in the 10k from you Rod - you have pretty much the full house of longer distances at the moment. Stunning achievement on its own without the great progress towards an enviable 2k TT.

I'm back into erging most days again at the moment - though I didn't today.
3/11 Dumbbells and 30mins varipace for 7557m
4/11 4x1k r3:30. Last time I managed 1:47.8/7/6 before a faster last and 1:47.2 overall. This time 1:47.4/4/2 before a slower(!) last for a 1:47.6 overall. Obviously disappointing to be slower than I was at the end of August, but there's not much in it which suggests that the recent outages haven't had any lasting implications and I should get back to overall improvements quite soon.
5/11 Dumbbells and 5k @ 20 in 19:49.1 (spot on target)
6/11 6344m for the IRL. Managed 24:19.7 @ 1:55.0 only slightly slower than my recent 6kTT.

[le grand fromage]

Welcome to sub 7 mdpfirrman, hope you get what you came for

6344m for the IRL today. Did think about worring my pb but knew early doors the legs did'nt have it after yesterday's 3 x 1600 R4. Pleased to have ground it out faster than sub 7 pace though. HR seemed a bit high as it was yesterday, hope I'm not going down with something

Scores on the doors

1:44.3 - 28 - 308 - 6344m - HR 155 - 22:04.1

[Rod]

30 minute Time Trial

8050 metres

SPM.................35
DF...................115

This improves my British record for the 60-69 Lightweight (under 75kilos) Category by 31 metres (0.4 on pace) and extends my lead at the top of the world rankings for the current season so far.

I'm happy enough with that but still feel there's better yet to come.

Nice work Mike, Susan and Richard, good to see a few more reports appearing on here.

[Two Pudding Kid]

Rod - excellent 10k TT in 37:31.1 and 8050m for 30 min TT. Brilliant news that you are top of the world rankings in these events in your new category for the current season. Stonking British Record for 30 mins too. See you at Cardiff. Hoping to go faster - wow.

Mike - great to see you are hitting the targets you set and catching up well for the time missed on the ergo.

Richard - wonderful result for the November IRL. Hope your concern about an imminent lurgy didnt materialise

mdpfirrman - hi

Me:

5 Nov - 5 mile crosscountry in 60:22. Thats embarrassingly slow, even by my standards. Would have been under the hour with chip timing and not stopping for dogs off leads or a greyhound (presumably retired) standing in the way in a narrow section. Also had to rush as the bus route has changed over the summer so ended up in the wrong place initially. More of a social event for me now - Charles loved this event too.

6 Nov - X training. Circuit training of kneeling pressups, burpees, shoulder press and rope pulls. Finished off with situps and chestpress. Lunchtime Nordic Walking - a work initiative to get us off our butts, (lucky with the weather and technique coming along nicely).

8 Nov - 2k TT, Cautious 2:05.7 through the first 500m (27spm), stuck at it for 2:05.8 (27spm) to half way and then began to build to 2:05.5 (29spm) at 1500m and 2:05.0 (32spm) for the final quarter. Overall 8:22. Happy with that but want to stay under 8:20 at races, (think I was only outside that when coming back from back problems 6 years ago). Followed up with 4 x 1k at 2:10.3 (rests 45 secs, 3 mins, 45 secs) which probably shows that I didnt go as hard as I probably could on the 2k, (although as this was only 90 mins before having to be in work for a meeting with the boss I couldnt afford to be feeling yuk).

11 Nov - 8848m challenge. Having had 2 days rest and a lift to the venue this should have been easy. Compared with last year I just felt slow and probably set off slightly too fast. Was hoping to average 2:12 or better but I drifted off the pace and had to settle for 2:12.5 pace overall for 39:05. Last year it was 38:48.1 at 2:11.5 pace. Working hard but going nowhere. As I am the only female to have done this event as an individual in the 3 years since it started I guess I have a slight claim to fame. Did my bit for charity hoovering up cake and coffee and got a picnic blanket in the raffle. Got roped in to helping Sub7 team absolutely thrash it in the 4 man event in 25:01 aka 1:24.9 pace over 8848m, (that was holding the straps not pulling the chain) I made a bit of a hash of it sometimes and even with a 15kg weight on the ergo it still moved forward by a couple of feet. Sheer power and sweat! Should be some pics appearing on Facebook!

A day off today and then 3 x 2k Monday. Got to gear up for a 2k in the Belgian Open, Antwerp next Saturday - looks like I am the only lady in the 50-54 age group but will still be going hard to stay close to the 8:15.2 I did in 2011 and 8:17.7 done in 2014 at this event previously.

PS statistically I should average 8:17 this season races as was average 8:15.2 in 2014/5, 8:16.0 in 2015/6 and 8:16.5 in 2016/7.

[MPx]

Lovely to see 6344 being knocked out at sub 7 pace Richard, very strong.

Still improving on those world beating times Rod - its brill, but weren't you supposed to be switching to 2k training??

And a good solid marker 2kTT from you Susan nicely paced all through - bodes well for the upcoming races. Also congrats on completing 3 years of the 8848 challenge (whatever that is!).

I seem to have hit a patch of form over the last few days which is handy after some slower than hoped for sessions.
8/11 6x500r2 Last time out did 5x 1:42.x and a faster last for 1:41.7 overall avg. This time 5x 1:41.x and a faster last for a 1:41.2 overall avg.
9/11 Dumbbells and 30 mins varipace. Supposed to be a steadyish session but felt good so pushed a bit harder for 7667m which is a season's best.
11/11 5kTT Last time managed a 19:03 so set off for a sub 19 if poss. Finished on 18:57.0 @1:53.7 for another SB.
12/11 4x750r3 for the CTC. As ever with the CTC no idea how to pace it. With recent 4x1k in the 1:47s and the 6x500 above in the 1:41s I thought I'd try getting in the 1:44s. Managed 1:44.3; 1:44.3; 1:44.1; 1:41.7 for 10:21.6 @ 1:43.6 overall. Very tough but happy to hit target.

[Rod]

8 x 500.3':30''r (all static starts)

Average pace....................1:41.3
SPM...............................38
DF.................................130

This is 0.3 faster than last time I did it 2 weeks ago so fairly confident now of a decent 2k time trial next Monday.

Anything under 7 mins will do but I am hoping to sneak under 6:57.0 if I can.....''IF''!

Well done on the 6 x 500.2'r in 1:41.2 Mike...looking sharper all the time!

Susan....looking good for a decent 2k....and well done for the row at the Manisha Challenge, they put a few pictures of you on facebook for us.

[Rod]

4 x 1k.5'r (All static starts)

Average pace............1:44.6
DF..........................118
SPM........................37

This was 0.5 faster than last time I did this session 2 weeks ago so happy enough....it was tough though...very tough!

[le grand fromage]

Definitely one of the tougher sessions Rod, well done for sticking with it mate.

Sub 7 ITC and CTC pour moi to-day. Did 2k as a warm up for the 4x750R3. Knew what I was going to do for the 2k but pacing the 750s was a bit different as 3 min rest isn't something I do with these, normally it's either 3x750 on 1 min rest or 4x750 on 4 min rest. Looked at the ususual suspects on the CTC list and decided to take it 'easy' on the 1st three with a target of 385 watts and add a bit of 'feeling' on the last, probably got it about right in the end, judging by the HR.

2k warm up

1:44.4 - 28 - 308 - HR 134 - 6:57.6

4 x 750 R3

1:36.8 - 33 - 385 - HR 144
1:36.8 - 33 - 385 - HR 149
1:36.8 - 33 - 386 - HR 152
1:35.6 - 33 - 400 - HR 155

9:39.3 - 3k - 1:36.5 - 33 - 389

[MPx]

Great work on both 8x500 and 4x1 Rod. Improvements still coming all the time - very encouraging.

As ever a different sport from you Richard. A warm up at Sub7 and very fast 4x750 - lovely for the rest of us to see!

Latest from me has been:

13/11 Dumbbells and 30 mins varipace for 7557m
14/11 10x1min r1 - last time for the Sub7 challenge managed 3043 at 1:38.6. This time did 9x1:38.x and faster last for 3052m @1:38.3 so still chipping away, good!
15/11 Dumbbells and 30 mins @20 for 7447m
18/11 Used my unplanned two days off as a "taper" for an attempt @ the 2kTT for the Sub7 ITC. Last time managed 7:08.2 @1:47.1. This time managed 1:44.9; 1:45.1; 1:46.5; 1:45.9 for a 7:02.2 @ 1:45.6. Really chuffed to have moved that on so far in one hit having made little progress for months. Regaining a sub 7 capability sometime definitely seems more like a probability than a distant possibility now.
19/11 3x1500 r5 (session missed from Thursday). Last time avg was 1:48.8. This time 1:48.9; 1:48.7; 1:47.0 for 1:48.2 avg. Pleased I managed to hang on as I was really feeling yesterdays 2k in the legs by the third rep.

[Two Pudding Kid]

18 Nov Belgian indoor Rowing Championship, Antwerp.

On Eurostar to Brussels then by train to Antwerp for a 3 night stay. The ladies over 27 were in the first race at 10am. Only me in the 50-54 HWT so just a case of getting used to racing again after the 8-9 months since last 2k in Manchester. Result 8:18.6 so I met my target of sub 8:20 and only 0.9 secs slower here than 2014 and 3.2 secs slower than 2011. Poor start, (my own fault as I kinda remembered the short stroke rate start about 2 strokes in ), so had to come back from 2:06.5 through the first 500m and 4:11.5 at the halfway by going faster stroke rate than intended in the second half. I was oldest women to finish, but overall in the masters I was 6 out of 10. Will try for 8:17 or better in Cardiff with a faster start and more even pace. Won a gift box of 2 bottles of fizz and 2 glasses - rather difficult to carry home. but I made it. Not much time for sightseeing but treated myself to a steak and waffle. Still hoping to make LWT for BRIC but a HWT for the Welsh Champs, (looks like 4 in each LWT and HWT ladies 50+).