Sub 7 Indoor Rowing Club (UK)

[le grand fromage]

Christmas eve gave the 6k with 5k split another go after a 5 min warm up. Crapped out twice, mainly as my heart wasn’t really in it.

Nothing Christmas day or Boxing day other than food and drink

27/12 did a 20’ Fletcher on 230w start

28/12 Did’nt have any thoughts on what I was going to do until I got on the erg, then did the 6k for my Jensen Power Profile with a 5k split for the IRL, without any warm up. No issues, just started strong on 305 watts and worked the average up as I warmed up. Pretty pleased with the result but can see where my Power Profile is heading – a few months of long UT1/UT2 pieces I feel coming up.

27/12 – 20’ Fletcher 230w start

1:51.0 – 20 – 5403 – 256 – HR 135/142/144

28/12 – 6k

6k - 1:43.4 – 29 – 316 – 20:41.7 – MHR 161 = 6:31.9 2k (from the Jensen Profile)

5k split for IRL – 1:43.7 – 29 – 313 – 17:17.4 – HR 157

[Rod]

Half Marathon (21097 metres)

Splits

0-5k............1:57.1 34 spm
5-10............1:57.2 34 spm
10-15k.........1:57.2 34 spm
15-20k.........2:05.8 33 spm
20-21097m....1:51.8.36 spm

Time...........1:23:41.4
Average........1:59.0

DF....110

Disaster!

My 3rd and final go at the HM for this months club and lightweight group challenge.

I was cruising along very nicely at a pace that was going to get me a time that was much faster than last week, a seasons best and a Lightweight PB (so under 1:57.0 pace).....

......... then with 3k to go I was just starting to pick up the pace and BANG!..a sudden attack of cramp in my right calf muscle....it was agony and there was nothing for it...I had to get off and stretch. I got back on quickly and tried to catch up but the extra pace needed was too much and I couldn't hold it so had to settle for just finishing the bloody thing!

The splits tell the tale!

[Amazing Amazon]

Rod. Lots of sympathy. I never thought of you as a long distance rower yet here you are doing your 3rd HM this month. Galling to know you could go faster and then getting caught out by cramp - I don't recall this happening to you before. I'm feeling a bit the same after my 2 attempts at 60 mins.

Meanwhile...

Yesterday another beautiful day on the Devon Riviera. Did 6k total in a single scull, rowing down the estuary to Shaldon bridge and back. Problems at the start as I had set off rowing arms/lean only then when I tried to use the slide discovered that my seat was jammed, so had to circle back to shore, get my wellies back on, straddle the boat, adjust the seat, get wellies off and stow and set off again. Not rowing all that fast as I was keeping close to shore (as the water us a bit cold now if I were to capsize) and therefore had to keep having to look round to see and then avoid the buoys.

Today my turn to have a go at the HM on the ergo. Pace predictor was saying I could do it at 2:11.7 pace for 92:37. Not being convinced I could sustain that pace so set off at with 2:14s and then, very gradually, started to negative split that. Target emerged of trying to stay under 94'. Then 93:45. Like Rod started to up the pace slightly with 3500m to go, body was willing and progressively sprinted the last 500m, with the projected finish time dropping to under 93;30 pushed up the stroke rate to finish on a 1:50. Overall time 93:25.4 (2:12.8 pace), which is about 19 seconds faster than I did last year.

2500m splits: 2:14.3 (24), 2:13.8 (26), 2:13.5 (26), 2:13,1 (26), 2:13.1 (268, 2:13.2 (25), 2:13,1 (25), 2:11.8 (25), 1097m split: 2:05.1 (28).

[MPx]

Good going on the distance pieces Marjorie. Well over 1000 points on the 60mins (or any other piece!) really shouldn't be possible so well done indeed.

Glad you got your HM finished too Susan - just keeping going for 1:39:38.1 seems daft to me but I know its just getting started for you.

Such a shame about the HM cramps Rod - but even with the stop its a fast time so well done!

And sneaking up on the 6k(5k) seems to work best then Richard. Knocking them out sub 1:44 seems like lalaland to me but obviously seen you do it before. Those times good enough to have you dicing it out at the top of the 60+ heavy weight men rankings which is obviously where you'd expect to be when the numbers click over.

I've tried to sneak up on a couple of sessions this week too...
24/12 HM - really hate this piece and pretended for ages I wasn't going to bother, but I don't like to miss something I've signed up to take part in so just got on with it in the end. I did once manage one of these at sub 2 pace. I'm not currently that good(!) but set off sub 2 to see how far I'd get. Decided 10k in that I wouldn't finish unless I slowed so did the second half at around 2:07 for a 1:26:33.2 @2:03.1 avg. It was literally a complete pain in the bum and I really don't know why you people do them. I was in agony throughout the evening/night and took 2 days to get back to being able to sit normally without pain.
26/12 Thought I'd ease my aches by a warm up and a couple of sprint pieces. Shouldn't have bothered. Tried 100m twice (16.8, 16.9) both slower than I've already done this year. Then set off for a 1 min TT and blew up at 30 secs having been on pace for a 350 or so and paddled in for 314. It was a waste of time getting changed!
27/12 Dumbbells and 30 mins varipace. Still feeling the effects of the HM. Struggled with pace and finished on 7447m - very poor.
28/12 Wanted a piece with no pressure on performance so tried a 5k@20. It went surprisingly well for a 19:25.1 @1:56.5 avg which is fast for me!
29/12 Still not feeling strong so decided to try an AWL Pyramid with plenty of opportunity to bail out on any of the legs. Started at my SB pace and actually felt better as it went on. Had the usual demons around the 700 and 600 coming down again but stuck with it for a 1:49.2 avg which is a full half second quicker than I've managed before this season. Happy days!

Sadly Fran was struck down with a bad cold over Christmas so we stayed home instead of joining up with the rest of the families as planned. Shame not to see everyone but we had a nice enough time on our own. She's on the mend now so we're hosting New Year...

...hope you all have a good one.

[le grand fromage]

Ha nice to see the AWL pyramid again Mike, I'd forgotten about that little session. Use to be a favorite of mine, might even put it into a training programme for next year.

Again did’nt have any thoughts on what to do on the erg yesterday. Started the day thinking I’d do the sub 7 HM but binned that idea as the day wore on, in the end settled on getting something done for the CTC. Looked at the usual suspects and settled on a rudimentary plan of 1/2/3/1/2/3 with 1/2/3/1/2/3 rests and starting at about 1:34 pace.
Warmed up with my 201st sub 7 2k then got to it. Nailed the 1st 1min then HD’d on the 2 min trying for 1:35. Managed to get going again mainly as I did’nt want to set up the PM again. Ground through the rest to get the job done. Blew some cobwebs out and cleared some Christmas calories but that’s about all

201st 2k WU – 1:44.4 – 28 – 307 – 6:57.8 – HR133

CTC
1r1 – 1:34.0 – 33 – 319 – 421 – hr135
2r2 - 1:42.0 – 30 – 588 – 329 – hr137 - HD
3r3 – 1:40.6 – 31 – 894 – 343 – hr148
1r1 – 1:34.0 – 35 – 319 – 421 - hr139
2r2 – 1:39.5 – 32 – 603 – 355 – hr151
3r3 – 1:39.3 – 33 – 906 – 357 – hr155

12’ – 1:39.1 – 32 – 3630 - 359

[bojam]

Hope everyone had a good Christmas ....

Not a very active one for me a walk down the Thames and a few erg sessions to 'climb' some mountains....

So cut and paste job ...

Dec 27

Back to the erg with a bang ... 2x8K R7:30 well actually with two mountains visible from the Annurpurna Circuit...
8163m Manaslu @ 1:56.6 28 spm
8167m Dhaulagiri @ 1:56.2 30 spm

Dec 30

Set out to do 3 x 8000+ Mountains but only managed first two...
So Cho Oyu 8201m avg 2:00.0 @ 22 spm in 32:49.0 mins and
Makalu 8485m avg 2:00.9 @ 24 spm in 34:13.1 mins felt terrible...

You get a great view of Cho Oyu from Gokyo Ri which is a small hill where you can see Everest/Chomolunga/Sagarmartha, Lhotse and a distant Makalu from. Valerie Parkinson who leads Exodus trips was the first British woman to summit Makalu.

Bit of SUB-7 news ... apparently the ITC is changing in the new year ... so the new format is building towards a 2K in Dec for BRIC... But Jan is kicking of with a 6K wouldn't have been my choice since I've done 3 recently and with the IRL 6344 row ... and the HM I was looking forward to the 500m

[Rod]

Richard.....why the 3 minute recovery after the last rep of the CTC?

You can have as long as you like after that one!

[le grand fromage]

Just got a bit carried away with 1r1, 2r2..etc felt a bit like learning 2x tables

[le grand fromage]

Finally got the Sub 7 HM done to-day. Made a mental note of the data at 10k and 60’, also stopped at 60’ to write down everything as I needed a 60’ distance for my Jensen Power Profile. A quick slurp of water then back on to finish the HM.

Although the 6k and 60’ I did for the Jensen Power Proile weren’t at maximum it’s pretty obvious where I need to concentrate my training, long UT1/UT2 distance pieces for a while methinks.

10k – 1:51.5 – 24 – 251 – HR 135
60’ – 1:51.5 – 24 – 16104 - 251 – HR141

Sub 7 ITC HM – 21097 – 1:54.9 – 230 – 23 – 1:20:51.3

Happy New Year to All

[Two Pudding Kid]

Finally pulled off the HM that shows what I can really do - 1:36.45.9 or 2:17.6 at 26spm, (only 23 secs slower than last year). No warm up as the gym closed at 1pm, but dont think I suffered for that. First half 48:02, second half 48:44. At least that gives me confidence that I can row a marathon at 2:24 pace in 2 months time which is where my training is going to be focussed most of the time, with a few other items thrown in.

Toby- thanks for the heads up, (I wont bother with the 500m I had planned for the 3rd Jan and do the C2CTC). I will save the 6k for mid-Jan.

A rather crap Christmas as home issues and family illness over the last week or so have taken the shine off what was going so well. I dont think I will have time to get round to replies on the forum for a day or two but wishing everyone a great 2018.

PS Looks like I am best female performer in Sub7 challenges taken over the year, (would have be thrashed if others had completed all 12).

[Amazing Amazon]

Wishing everyone in Sub 7 a quiet life and good rowing in 2018.

Richard, well done on killing 3 birds with one stone on the last day of the month even if it meant a non-maximal HM. . You can always do a full-on HM next year .

Yesterday I was back on the water. Teign Scullers were having a 'fun race day'. We did two races over a roughly 1k course jn doubles and coastal doubles with 'randomly assigned' crew pairs. I was in mixed doubles both times, firstly in a lightweight double (neither of us being lightweight!) and the second time in a coastal (stable but slow). Weather was dry but quite windy with gusts and waves (the real storm started about the time we finished). Came 5th in the lightweight and not last in the coastal. Followed up with mulled wine and mince pies in the yacht club clubhouse.

Today had another go at the 5k for the IRL Challenge. I had done this at the start of the month in 20:57 (a SB), but as my predicted time was now around 20:50, based on the longer rows done since, I wanted to get an improvement. Started off boldly at around target pace instead of my usual practice of starting slower and then building. Largely sustained that except for a wobble at about 2,200m when I almost stopped, dropping my average pace from 2:05.1 to 2:05.8 and probably losing 3-4 seconds off my final time. Got back to target pace and then sdarred to accelerate over the last 1500m or so. Usual hard sprint finish from a higher stroke rate, which always seens unsustainable at the time, to get to 5k in 20:44.4 (2:04.4 pace). Pleased with that .

1k splits at 2:05.1 (26), 2:05.0 (27), 2:06.8 (27), 2:08.9 (27), 2:00.7 (29) pace (spm).

Good going on the distance pieces Marjorie. Well over 1000 points on the 60mins (or any other piece!) really shouldn't be possible so well done indeed.

I'm over 1000 points on 7/9 of my nonathlon pieces. The ones that aren't at the moment are the 1k and 2k and I'm working on those next. Last year I got all 9 . I know it's not so easy in the younger age groups: in my case logged times are generally significantly slower for those older than me and the curve fitting against age means that I can outperform the curve.

[Rod]

40 minutes capped at 20 spm
5 minutes rest then;
5 minutes at 20 spm
1 minute rest then;
5 minutes at 20 spm

Average pace.........1:59.1

Progress!............ I added 5 minutes to the first rep from last week to make it 40 minutes capped at 20 spm followed by 2 reps of 5 minutes.

The whole thing was 0.4 faster than last time despite the extra 5 minutes so heading nicely towards 60 minutes at 20 spm under 2:00 pace.

Next week....45 minutes at 20 spm followed by 2 x 5 minutes.

Happy New year everyone.....hope you all enjoy your rowing in 2018!

[le grand fromage]

I noticed that someone is trying to put together a list of indoor rowing events on this thread

viewtopic.php?f=6&t=164878

obviously anyone can contribute but I know TPK has a knack of finding the more obscure events on the continent

Well, I have a rudimentary training plan sketched out now. Basically, long pieces (well longer than I normally do ) through Jan, Feb, Mar, Apr and into May with a view to having a go at some of the 60-69 distance records. Then through the summer, do some 5k training with a view to having a crack at a 5k record at the Devon Champs, then back to 2k training for BRIC 18. Seems to gel together as from my Jensen Power Profile stuff, it was the endurance side of things I was deficient at .

For the record, my initial Profile figures
10s – 1:18.9 – 721w
60s – 1:23.3 – 605w
2k – 1:38.1 – 372w – 6:32.4
6k – 1:43.4 – 316w – 20:41.7
60’- 1:51.5 – 251w

Whilst the 2k, 6k and 60’ were all sub maximal they still gave me a good indication on where I should be focusing my training for a while.

Yesterday did 2x20r2 on rate 22, HR capped at 131 although I blipped over a couple of times on both intervals. To-day I did 2x my 20’ competiton fletcher warm up with no rest, just to see what my HR did 2nd time around as I know a diet of long steady pieces will kill me with boredom. Need to find some sessions that rack up metres, that have some interest but keep the HR down in the low 140s

1/1/18 – 2x20’r2 R22 HR 131

1:51.5 – 22 – 5379 – 252 – blipped above 131 a couple of times
1:52.9 – 22 – 5312 – 243 – ditto

2/1/18 – 2x Competition WU 203w start

40’ – 1:54.3 – 20 – 10494 – 234 – HR (1st bumps)130/139/140, (2nd bumps) 141/148/148

[Amazing Amazon]

A quiet start to 2018 for me.

Yesterday was too windy for our scheduled OTW. Did some scrambling about on a very muddy and slippery SW Coast path around Devon's Labrador Bay instead.

Today back on the erg. Warmed up then had an attempt at a fast 1k but bailed out after about 300m and just paddled home.

Cranked the df up to 206 (max) for two attempts at the 100m. I'd done it in 29.6 seconds back in May and repeated that at BIRC (compo for Cancer Research UK), when I nearly came off the seat . This time took 19.4s (43 spm) and 19.3s (47 spm).

Followed up with a 1 min piece for the IRL at a 161 df. This time pulled 291m (292m on the split, annoying when it does that). Last year's PBs were 19.2s and 292m so my pure strength seems to be holding up well.

[bisqeet]

hada few weeks off, building a new k*tchen, mayhem at work trying to finish off some projects (travel) before the end of the financial year and then chrimbo itself.

this is the fourth 20k+ session in 4 days. All low rate (the other 3 were HM'S at R18 2:07)



just trying to get back the lost edge, before moving onto any speed work for later in the year.

edit: ***K I T C H E N*** is spam?