Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

13/11 crosstraining and lunchtime Nordic walking, (been really lucky with the weather and I am beginning to get the hang of it doing a lap of the local park).
14/11 4 x 750m r3 at 2:03.5, (went for the same time each rep and found it difficult to hold on towards the end). 2k-1 pace.
15/11 crosstraining - so much arm work that lifting 20kg became ridiculously hard .
18/11 Belgium 2k
19/11 an easy ride on the cardio in the hotel gym, (no ergo), so 22 mins on crosstrainer at various resistance and 20 mins on inclined treadmill.

Today - got to get in gear as practising my 2k starts and crosstraining before Nordic walking again.


Mike – great work on the 6 x 500r2 and seasons bests on the 30 minutes and 5k. Excellent CTC to meet target. Brilliant 2k time trial and showing potential of a sub7 this season, and a very nippy 10 x 1 r1.

Rod – looking very good on the 2k training and best wishes for todays 2k TT.

Richard – a 2k warmup in Sub7 minutes and then straight into 4 x 750m, (definitely operating in a different league to the rest of us). Does that indicate 6:20 on a 2k?

[Rod]

2k Time Trial

Splits
1:45.2
1:45.0
1:45.0
1:43.9

Total time...........6:59.0
Average..............1:44.7
DF.....................120
SPM...................38

My first 2k of the season, I'm happy enough but I need to be going a lot faster than this if I'm going to fulfil the potential I think I've got.

It was hard work so can't say I took easy...'cos I didn't!

It puts me top of the British rankings for 60-69 Lightweights so can't really complain....but I will!

Richard.......Great CTC....and congrats on your son making his Quins debut!
Mike...........Terrific 2k......Sub 7 very soon!
Susan..........You're non stop! great stuff....looking forward to seeing you in Cardiff.

[le grand fromage]

2k Time Trial

Richard.......Great CTC....and congrats on your son making his Quins debut!

You'll be quicker with a bit more sprint training Rod so don't fret too much. Going Sub 7 never to be sniffed at

Point of order, cheers for the congrats but he made his debut a couple of seasons ago but has had a torrid time with injuries. Coming on at Sarries was his first run out for 3+ months due to injury so it was nice to see him back on the pitch

[le grand fromage]

Richard – a 2k warmup in Sub7 minutes and then straight into 4 x 750m, (definitely operating in a different league to the rest of us). Does that indicate 6:20 on a 2k?

Cheers TPK. Unfortunately those days of me dreaming of 6:20 have long gone now. Probably good for sub 6:27 at BRIC17 and anything below 6:25 and I'd be ecstatic. Trying to keep any expectations down this year and just concentrating on the 'processes'.

[Two Pudding Kid]

Rod - terrific Sub7 2k in 6:59. Well deserved place at the top of the rankings. See you Saturday, which would be a good day for another spectacular performance.

Richard - I hope you achieve your aim at BRIC.

Me - been practising my racing starts, and the X-training comp run through on Weds. Need to rest as much as practise to make sure that I am raring to go on raceday.

[bojam]

Hi TPK saw you were coming to the Welsh... see you there. I'm racing next to Rod.

[Rod]

2k Race at the Welsh Championships

6:59.5

Splits
1:45.7
1:45.0
1:44.9
1:43.9
spm......37
DF........115

First place in the 60-69 Lightweights (and it would have won the heavyweight race too!)

Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.

[MPx]

Wooohoo.....congrats Rod. Two Sub 7s in a week and one of them wins a competition. Got to be something to celebrate there - well done matey!

And great to see your 2k in Belgium a couple of seconds under target Susan - definitely bodes well for BRIC. I'm going to try to get along to watch a few of the races, so depending on timetable I may see some of you in action there....hope to see Richard's 6:20!

For me this week:
20/11 Dumbbells and 30 min varipace for 7557m
21/11 8x500 r3:30. Last time was 7x1:41.x and a faster last for a 1:41.1 avg. This time 7x1:40.x and a (slightly) faster last for 1:40.5 avg - very tough
24/11 Dumbbells and 6k @20 in 23:45.5 @ 1:58.8 avg
25/11 Decided to have another crack at the 2k, on course on 1:45s but blew up at 1200 then very gradually recovered for a 7:08.0 overall.
26/11 10k TT. 10k is too far for me so not done one for ages - ground out the last in just under the 40mins. Thought I'd try for a sub 39. Kept pulling 1:56 and 1:57 all through. Last 3k pretty tough. Targeted 38:48.3 and missed it by .2 for a 38:48.1 @1:56.4. Pleased with that - another SB.

[Rod]

Wooohoo.....congrats Rod. Two Sub 7s in a week and one of them wins a competition. Got to be something to celebrate there - well done matey!

21/11 8x500 r3:30. Last time was 7x1:41.x and a faster last for a 1:41.1 avg. This time 7x1:40.x and a (slightly) faster last for 1:40.5 avg - very tough

25/11 Decided to have another crack at the 2k, on course on 1:45s but blew up at 1200 then very gradually recovered for a 7:08.0 overall.

26/11 10k TT. 10k is too far for me so not done one for ages - ground out the last in just under the 40mins. Thought I'd try for a sub 39. Kept pulling 1:56 and 1:57 all through. Last 3k pretty tough. Targeted 38:48.3 and missed it by .2 for a 38:48.1 @1:56.4. Pleased with that - another SB.

Thanks Mike, it looks like you'll be joining me under 7 minutes very soon with sessions like that!

I'm doing the 8 x 500.3:30'r tomorrow (Monday), last time 2 weeks ago was 1:41.2 and I'll be amazed if I can equal your 1:40.5, I'm certainly not going to chase it early on if it feels to tough or I'll blow up well before the end!

[bojam]

Sorry about being slow with update managed to #PB at the Welsh IRC yesterday winning a silver medal in the process ... then forgetting the ceremony ... so unusual for me to win a medal. The #PB keeps the run of PBs at IRC going for me even though it was only by 0.2s (6:53.5) and since it was over 3 years ago... Winner of the LWT was Alastaire Peake ex-member of Sub-7, whose time was 6:34.2 ... a load others went on to the 500s and 100s and got way better results than I would have

Also managed to play with the BikeErg ... and a SkiErg logged results on both machines but if I can get regular access to both I'm pretty certain I'd get better results... Overall a great day ... Great to see the other Sub7s ... Warren, Cy, James and Sarah Taylor. Sure I missed a few out. Loads of bling... for the Sub7 virtual trophy room.

[Two Pudding Kid]

2k Race at the Welsh Championships

6:59.5

Splits
1:45.7
1:45.0
1:44.9
1:43.9
spm......37
DF........115

First place in the 60-69 Lightweights (and it would have won the heavyweight race too!)

Very happy with this because with the one second added for reaction time to the race start it makes it worth half a second faster than the 6:59.0 I did lat Monday on my home machine where my first stroke started the monitor so no reaction time added.

All good practice for the British Champion ships in 2 weeks (9th December) where hopefully with 2 more weeks of sharpening up I'll be a bit faster.

Excellent Rod - kept us waiting until the last few seconds to see if the ave split would drop to 1:44.9 and it did. Nice.

[Two Pudding Kid]

Mike - congratulations on a seasons best for 10k. Improvement on the 8 x 500m too. Knocking out the meters day after day.

Toby - excellent race at Welsh on Saturday and great news keeping your list of PBs going.


Me - not going to say that 8:19.3 is entirely rubbish but it should be 8:17, (loosing too much ground on the racing start so going over that tonight). It wouldnt have made any difference to the result as clearly 2nd as HWT or even if I had gone for LWT. This weekend is x-training so only a 500m row on Saturday, (but that is the 8th item of 9 squeezed in between 20 burpees and 30 shoulder press).

[Rod]

30 minutes (Time Trial)

Distance..................8069 Metres
SPM........................35
DF..........................115

This improves my British Record for the 60-69 Lightweight Category by 19 metres (0.3 on average pace) and puts me at the top of the World Rankings for the season so far.(But not for long I suspect!)

As usual though I was hoping for better but just couldn't keep that early average pace down....oh well....I'll try again after the British championships which is only just over a week away now....oooerr...

[MPx]

Wow - a PB in a competition Toby - that's mighty impressive especially given the inevitable start penalties. 6:53.5 ! - I can but dream...

And another step forward in your 30min total Rod. Being the best is no longer good enough! This turning 60 malarkey is obviously agreeing with you! Well done again matey.

My sessions continued as:
27/11 Dumbbells and 5K@20 in 19:49.0 (-.1 again!!!!!) @1:58.9
28/11 16x250 r90. Last time 15x 1:37.x and a faster last for 1:36.8avg. This time 15x 1:36.x and only a very slightly faster last for 1:36.5 avg. So gains still coming but barely noticeable now!
30/11 Dumbbells and 6143m (the sole significance of which is that it made the total on my current log card, and total meters for Nov 140041) 23:59.3 @ 1:57.1
1/12 3x2k r2. Last time blew on the third rep for a 1:56.1 avg. Time before did 1:55.7; 1:54.5; 1:53.2 for a 1:54.5 avg. This time 1:54.7; 1:54.1; 1:52.4 for a 1:53.7 avg. Pleased with that as its a session I normally hate but seemed OK this time. I was working hard - especially in the last rep, but never felt like it wasn't going to happen.
2/12 Dec CTC. Its going to be a busy month so though I'd best get on with the comps early. Set the rests conventionally just matching the rowing times. Set myself a target pace of 1:39.9 in the 1min; 1:42.5 in the 2min; 1:44.9 in the 3 min. Managed most of them but was suffering in the second 2 minuter and didn't quite hang on. Shame I didn't find another 0.6 secs from somewhere for the extra 2 meters! Otherwise happy enough with that.

[Two Pudding Kid]

Rod - you are a star when it comes to these Time Trials - British Record for 30 minutes and top of world rankings too. See you next weekend.

Mike - great work on your 16 x 250m r90 and so close on the 5k @ 20spm. 140k ergoed in one month - thats certainly dedication, (and something I rarely achieve). 3 x 2k r2 - really going for it. PS I thought the CTC was only 9 minutes of rests, but cracking result anyway.

Me - I caned out some flying starts on Wednesday but the personal trainer wasnt too impressed about the execution, (my stroke rate tends to go all over the place). 8 x 250r1 and 10 x 100 r1 - ooh the joys.

Just returned from todays x-training in Southampton. 21:33 and well last - legs didnt want to do the 100 step ups, and I am not as strong as I was a couple of years back when I could almost throw the weights (20kg bench and 15kg shoulders) for 30 reps, even if I did need a breather in the middle. Becoming quite an international event with competitors from Iceland and USA too. Will have to wait for the splits. Followed with the C2CTC - 2872m which is 2:05.3 average, (will hopefully get a better one done but this is a banker in case I dont). Rests were 1,2,2,2,2 mins.

Out for 5 mile cross-country in the morning.

PS Looks like I have landed an entry in the Hamburg ergomarathon - training will start in 2/3 weeks. Committing to 400,000m in 3 months - mad girl, (but I am famous for that ).