Sub 7 Indoor Rowing Club (UK)

[Rod]

100 metres

Time.......17.0 seconds

Pace.......1:25.0

SPM........56

New British Record for 100 metres in the 60-69 Lightweight category.

I beat the old one by all of 0.1 but that will do! I had a second go on a higher DF but only did 17.1 and had to stop after that as my back was a bit sore....but happy enough to have got my 4th Record....which is a record for holding records in the age group!

Richard, Mike and Susan, thank you for the ''thank you's'' for the newsletter, all very much appreciated and glad you liked it....I'll try and get a bit more in it next month so keep the newsworthy stuff coming and well done on the training you're doing...I can't pick just a bit out of the sessions all 3 of you are doing but it's highly impressive rowing, well done!

[bisqeet]

start of my training plan, an adapted eddie fletcher marathon plan.
heart rate capped is the name of the game
this was a 3x30min R3mins with a HR cap of 148 and a rate cap of R20.
basically pull R20 2:00 untill you hit the cap then reduce power to keep within 1-2 beats..

[DavidA]

100 metres

Time.......17.0 seconds

Pace.......1:25.0

SPM........56

New British Record for 100 metres in the 60-69 Lightweight category.

I beat the old one by all of 0.1 but that will do! I had a second go on a higher DF but only did 17.1 and had to stop after that as my back was a bit sore....but happy enough to have got my 4th Record....which is a record for holding records in the age group!

Richard, Mike and Susan, thank you for the ''thank you's'' for the newsletter, all very much appreciated and glad you liked it....I'll try and get a bit more in it next month so keep the newsworthy stuff coming and well done on the training you're doing...I can't pick just a bit out of the sessions all 3 of you are doing but it's highly impressive rowing, well done!

Way to go - yet again!

David

[bojam]

Toby – steadily working through the virtual mountain climbing. Climb every mountain as the song from “Sound of Music” goes!

Thanks 2PK ... not sure every mountain at the moment just the 14 8000m ones... then possibly the Snow Leopard 7000s.

Toby

[Amazing Amazon]

Rod, Comgratulation on your 100m British record. That four BR now isn't it?

Toby, why concentrate on 14 8,000+m. Lots more Monroes to go for, they're British and they'e just sprints too

[Rod]

Having resurrected the club newsletter we are now bringing back another fine old Sub7 tradition....the ''Training Day''...so Carol and I are happy to invite anyone who wants to come along to ''Get Sweaty in Sussex''....a bit of rowing and a lot of socialising at our Village Hall in the rural beauty of the English countryside on Saturday the 9th of June. 10am to 2:00pm, races/training pieces to suit (more later when we know who's coming and what distances people want to do). Come and meet other Sub7'ers ''in the flesh''. If interested could you indicate on a post...and we'll go from there....

http://highhurstwoodvillagehall.com/

[bisqeet]

good work on the newsletter Rod & Carol.

Eddie Fletcher Marathon Plan
Week A Day 2
4x15minR4 (yeh i programmed wrong)
15 mins divided 6mins @ r26 9 mins @ R22
Same MO as all the rows - get to target HR as quick as possible at given rate then keep there.
Target HR for this session was TR 160

finished off with a 2k cooldown

[Two Pudding Kid]

Rod - I should be around on 9 June at your lunchtime ergo bash and summertime fun. Cannot bring an ergo but could help with donating some nosh.

[Two Pudding Kid]

Richard – doing well on the long distance including regular sprints.

Rod – congratulations on another British Record, adding to your 3 existing ones.

Dean – great work on the HR controlled training, although your graph shows a worrying 0 heart beats at the end of the 4 minute rests.

Me - 12000 at 2:15.5 pace, nice and easy 25spm for 54 mins and 16 secs. Strength training today and then spm limited training on Thursday.

[Rod]

6k Time Trial for my clubs monthly challenge

Time.....................22:09.9

Average Pace..........1:50.8

SPM.....................35

This improves my British 60-69 Lwt Record by 4.6 seconds (0.4 on average pace) so happy with that...it didn't feel too bad either so sure I can still go a lot faster yet.

Thanks for the kind words on my British record DavidA, it's good of you to look in and say something, much appreciated.

Susan.......great to hear you can make it and thank you for mentioning my record.

Mike.......terrific CTC me ol' mate.....way ahead of me....sub 7 2k anytime now I would think! Fancy coming along for the training day? Plenty of local accomodation.

Dean....thanks for mentioning the newsletter.

[MPx]

Woohoo! Congrats Rod on the 2 BRs (I realise you already held one of them but it still counts!) awesome stuff. Improving them further will put them well out of reach for as long as poss. But the BR for the most BRs is surely egging it at this stage ! When you've got over half of them (just a matter of time I suspect) then maybe worth an extra gong Many thanks for the invite to the training day - must have been missed since you moved. As you know such gatherings are not really my thing so I'll duck I'm afraid but will look forward to hearing the stories and congratulating the participants.

Hi Mike, thanks for your interest. FYI my ‘peceived’ lack of endurance is only from comparing my graph line against a graph line of the 60-64s 2k WR. For most of the graph, my line runs parallel (and below) with the 2k WR line except between the 6k and 60min points. Between these points my line drops away from the WR line over time, hence my thinking that I need to work on my endurance to improve my 2k time and move my line from being parallel and below the WR line to above (hopefully).

Interesting Rich, but still sounds odd to me given the balance of results I've seen you post over the last 10 years. On the other hand it can be really good to make a change and see if that helps kick start a step forward. You clearly know very well what the WP will do for you and Jensen may well make a difference that the WP discounts. Best of luck with it.

[bisqeet]

just 30 minutes rowing on wedensday followed by a reha sport and weights. finished off with a sauna which is always good.

yesterday was another session - felt a little week and tired going in and it didnt get any better.
stopped after 70 mins - just wasn't feeling it and i did have somewhere to be.
I always feel that its better to stop than bash on - rest, recover and redo instead of bash through and feel even worse (over/super compensation)

[Rod]

60 minutes

Distance................15,593 metres
Average pace..........1:55.4
SPM......................34
DF........................110

Endurance work today.

It's been a tough week and I was tired going into this one so held off on the early pace which is just as well because the pace later on was a bit of an effort!

This was still 1 second on average pace faster than last Friday's hour though so happy enough.

Richard...............fancy the training day?

[Amazing Amazon]

60 minutes

Distance................15,593 metres
Average pace..........1:55.4

Endurance work today.

It's been a tough week and I was tired going into this one so held off on the early pace which is just as well because the pace later on was a bit of an effort!

This was still 1 second on average pace faster than last Friday's hour though so happy enough.

Rod, excellent improvement. What could you do if you were feeling fresh - do you think there's any prospect of pushing your BR to16k?

Can I also add my thanks for reviving the Newsletter. Not sure if I can make the training day - it's that bit further now than when I lived in South East London.

Me, well I have had a quiet week after a big on-the-water weekend and I then missed an erg session on Tuesday. Yesterday was out the water again in a double scull. Rowed up tk the top if the estuary twice, so about 5-6k. Was sitting in bow this time and having to navigate as well as row, something I still have to work on. Beautiful conditions and due to my skill (and some luck) we didn't hit any buoys.

Today got on the erg and did the CTC. I need to do some sprintier stuff so this looked ideal. Wasn't sure what to aim at as this is not a combo I've seen before. Was aimj=ing to stay sub-2 minute pace the 1000ms and sub 1:50 minute on the 250s, which us what I almost did. I was starting to slow through the last 1000m and my pace was dropping below 2 minute pace approaching the last 100m but I raised my spm and started to really put my back into it and ended strongly.

1 1000m 1:59.2
2 250m 1:49.8
3 1000m 1:57.8
4 250m 1:49.6
5 1000m 1:58.2
------------------
Overall time: 13:40.3, pace: 1:57.1

Tomorrow I'm off skiing for a week. Unfortunately the forecast is for too much snow and high winds in the latter part of the week so could end up twiddling my thumbs in our apartment. And I'll then have to restart building erg form again if I can get out of resort Saturday week. I'm also down to do another OTW Frostbite Challenge on the Sunday - 7:45 start .

[Two Pudding Kid]

Rod - wow, another improved BR for 6k. Congratulations, and best wishes to take this under 22 minutes. Brilliant 1 hour result too.

Dean - ending a session early when you feel weak is sometimes the only thing you can do, (happened to me on HM training just before Christmas when I had been struggling at 5k and died at 12k). Had to come back and rerow on Christmas Eve. Had had a stonking headache the previous day but otherwise cannot think what happened.

Majorie - OTW in January, your keenness to be out there all year is stunning. Seems that you are gaining technique and confidence too. Great work on the C2CTC. Fingers crossed about your skiing holiday, (and that the Frostbite challenge isnt quite as bad as it sounds).

Me - Wednesday was weighted squats, reverse lunges and some time on the bench (5 sets going from 20kg to 30kg). Thursday was a restricted rate challenge - messed up the 18 and 20 spms, but got it right on 22, 24, 26. Saturday was 18k at 2:15.9 - better than expected especially at 26spm. Rest today after 125k in 3 weeks. Still a wannable LWT - could have just scraped it after yesterdays 1 hour 35 min session. Irish champs next Saturday, (no real training for this done since 2 Jan so will take it as it comes but an SB would be nice).