Sub 7 Indoor Rowing Club (UK)

[Rod]

60 minutes restricted to 20 spm


Metres.....................15079
Average pace.............1:59.3
DF...........................125

YESSSS!......Massive PB!

My previous best was 2:02.8 average pace

I've been working on this one for a year so well pleased.

It didn't feel too bad so hope to improve it next Sunday.

Thank you for the kind words on my recent records Marjorie, Susan and Mike, as always they are very much appreciated.

Marjorie……………………I’ll be trying for 16k…before I get too old to do it!
Susan………………………..great that you’re coming to the training day
Mike…….................Totally understand about not coming to the training day….hopefully Carol and I can get over to see you in the summer.

[bisqeet]

plan stated 2x40'R4
R22-20 at marathon pace, HR <= UT1
i lost connection to the chest monitor hald way through, the wrist was tracking still, but not sure of its accuracy.
somewhere about 145-150 BPM

[Rod]

8 x 500.3'30r

Average pace...........1:40.7
SPM......................38

This was 0.3 faster average pace than last time I did it...which was on the 27th November (2 weeks before the British Championship so fairly race sharp).

Just need to keep it going now...5 weeks to the world champs....

[bisqeet]

breath in, breath out...
relaxing HM for me, swapped out a session

[bojam]

Good luck in the Irish IRC TPK.

Toby

[MPx]

As ever some impressive training being reported.

Dean - Back on those marathon (OK mostly half marathon) sessions. Amazes me that your bum can recover quickly enough for the next sesion and you don't forever ache all over!
Marjorie - Nice going on the 6x500 and CTC. Not sure sprinty stuff translates well to skiing but hopefully your longer OTW sessions will have set you up well!
Rod - still not letting a week go by without a record to you name! This weeks 60@20 PB is really impressive, not only strong in absolute terms but all the more so considering you normally flail away in the mid 30s spm against the rest of us in the higher 20s. Your 8x500r3:30 also strong a session that I too did last week and we are very close(!) - I thought you normally let me win the sprints?!?!
Susan - loads of mixed sessions for you as usual pacing from 2:05 to 2:25. Not really 2k oriented but impressive general fitness should see you performing well at the Irish so good luck with that.

[MPx]

A bit of a mixed message on my own training. The figures suggest just more of the same with marginal gains or losses, but that hides the fact that I've not felt up for many sessions and have struggled more than usual to keep going. I'm blood letting today which wont help, but hopefully when I resume tomorrow I'll be able to build back to a more positive mindset.

7/1 Dumbbells and 30 mins varipace for 7557m
8/1 1Min TT for the IRL. Only managed 343m on the PM (RowPro had it at 344) which is some way down on my SB 347.

10/1 Dumbbells and 30@20 for 7508 - pleased to hold sub 2 pace.
12/1 6K for the ITC. Had hoped to be on sub 1:54 pace form, but only managed that for 2k then slowed a bit to finish on 22:56.4 @1:54.7 which is just a couple of seconds down on my SB but had hoped to improve.

14/1 8x500 r3:30. Last time managed 7 x 1:40.high and a faster last for a 1:40.5 avg. This time was on target with 7x 1:40.low but then could only do a 1:41.6 for the last (which was looking worse than that for a while!) so finished with 1:40.4 avg - a small but important 0.1 improvement!
16/1 Dumbbells and 30 mins varipace for 7557m
17/1 16x250 r90. Last time did a 1:36.5 avg. This time 7x1:36.4; 8x1:36.2; and a 1:34.2 last for 1:36.2 avg. Pleased with the .3 improvement.

[Rod]

One Minute Time Trial

Metres.....................334
Pace.......................1:29.8
SPM........................47
DF..........................155

A new British record for the 60-69 Lightweight Category so well pleased with that, I felt there's more in me but don't really want to put my back at risk with the world championships coming up next month and with all the preparation work I'm not sure where I could fit another go in so that's that for this one.

Susan…….good luck at the Irish Champs.
Mike……..well done on beating me in the sprints! I don’t ‘’let’’ you win……you don’t give me much of a choice you big brute!

[bisqeet]

well done rod - reaping the records from the hard work..

that spm makes me dizzy - just thinking about it...

me:
decent leg work out, bit of a sweat too - ut1/2 workout
10x2k R2'

[Rod]

30 minutes restricted to 20spm

Metres......................7673
Average pace..............1:57.2
Drag Factor................125

This is a lot lower than the 35 or so I'd do at free rate!

It's a new PB by 0.8 on average pace and 47 metres in distance so happy with that.

Looks like the power in the stroke is growing.....a bit!

Dean...........Thanks for the congrats on the record, good to see you getting stuck in again, good luck with getting back to your best.

[le grand fromage]

Hi guys and girls, thought I'd pop in. Having a few motivational issues at the moment, managing to get something done most days but not to plan ie long distance rows. Resorting to shorter rows in the morning and another in the afternoon just to rack up some metres. Hopefully I can get back on some sort of plan, currently reading the Fletcher marathon training plan, looking for some inspiration

[Rod]

Hi guys and girls, thought I'd pop in. Having a few motivational issues at the moment, managing to get something done most days but not to plan ie long distance rows. Resorting to shorter rows in the morning and another in the afternoon just to rack up some metres. Hopefully I can get back on some sort of plan, currently reading the Fletcher marathon training plan, looking for some inspiration

Did you see my invite to you for the training day Richard ?

[le grand fromage]

Hi guys and girls, thought I'd pop in. Having a few motivational issues at the moment, managing to get something done most days but not to plan ie long distance rows. Resorting to shorter rows in the morning and another in the afternoon just to rack up some metres. Hopefully I can get back on some sort of plan, currently reading the Fletcher marathon training plan, looking for some inspiration

Did you see my invite to you for the training day Richard ?

Yep, 9th June. I've an annual golf tour around that time but the date's not set yet. When I know that then I will know whether I can make the training day

[Rod]

6 x 1k with one minute recoveries.

Average pace.....................1:48.1
SPM.................................36

That was 0.4 faster than last time on the 17th of November.

Happy with that but got to improve some other sessions now!

[le grand fromage]

Been pretty de-motivated recently, not really sure why other than I know, with the stall I’ve set out, every rows a long one. Been looking at the Fletcher indoor Marathon plan which looks a tadge more interesting to follow than the Concept marathon plan I was using. To that end gave one of the sessions a go to-day, just changed the length to suit the game of rugby I was watching . So, instead of 2x30’r3 it was 2x40’r3 rate between 18-22, av pace 219w and HR capped at 131. Blipped over 131 on the 2nd interval but other than that no issues really.

2x40’r3 HR131 – TP 219w

1:56.6 – 22 – 10290 – 221
1:58.3 – 22 – 10138 – 211

Total 1:20.00 – 1:57.4 – 22 – 20428 – 216

Week 4 – 47784+
Week 3 – 32402m – 238 av watts – 12.8 av SPI
Week 2 – 49861m – 256 av watts – 11.0 av SPI
Week 1 – 72855m – 257 av watts – 10.5 av SPI