Sub 7 Indoor Rowing Club (UK)

[Amazing Amazon]

Quiet start to the weekand the new season - my gym was being redecorated so the rower was stowed away elsewhere.

Wednesday I did the CTC (1000m, R3, 992m) as it seemed sensible prep for the 2k race I would be doing on Saturday. I was aiming to keep under 2 minutes pace: did achieve that but was hard enough for me to doubt I could do the same without the 3 minute rest.
1,000m 1:58.8 29
992m 1:59.4 28

Thursday, did about 6k on the estuary in a single scull in flat and windless conditions, took about 15 minutes out with the tide and 22 minutes back against it, so much slower than I do on the rower. Followed by a 1800m/64 minute swim (in my local pool).

Today, Saturday drove over to Bideford for the South West IRC. Not a big entry in the adult categories though lots of youngsters (most our local gig rowers are in the Scillies for the Gig World championships this weekend) so was racing in a 50+ category. Total of 7 women, all ages, in my race. Started off by getting my average pace down to 2:01 ish but then struggled to improve. Slowed to 2:02-2:03 pace in the third quarter but despite some hurt brought it back inside 2:00 average pace by the end for a 8:03.5. Fourth overall and won the 50+ category for another medal and t-shirt.

Am away for a dance week in Scarborough next week, so no rowing, am hoping to be back to race in our coastal sculls at Torquay next Saturday if we can get a crew together.

[MPx]

Nice going on the CTC Marjorie - I just did it tonight and was only 1.3 below 2k pace, so that 3 mins rest definitely isn't enough for a step improvement over 2k! Congrats on the 50+ win.

My sessions have been:
2/5 Dumbbells and 30mins varipace for 7447m
5/5 AWL Pyramid did my usual variable pace slowing but not up to reducing pace at the same rate coming down. But still managed a 1:50.0 avg pace which is fine for me if not quite as satisfying as 1:49.9!!
6/5 Dumbbells and 30 mins at a steady flat pace for 7575m @1:58.8
7/5 CTC 1k, r3, 992m (r1). Wanted sub 1:44 pace. Did the 1k on target and very slightly faster for the 992 so happy with that. Although surprisingly little improvement over a 2k straight!

[Rod]

5 x 2k.2'r

Average pace...............1:51.1
Average rep.................7:24.4
Average HR..................178 (95%HRR)
SPM...........................34


Yessss! Progress at last!

5 reps of 2k in 1:51.1 which is 0.1 faster than last weeks session of only 4 reps of 2k with the same rests.....it was tough though.... especially in this heat but worth it to be moving forwards

Marjorie.................congrats on the race!

Mike......................................Nice CTC, well done!

[Rod]

10 x 2k. 2'r

Average pace.............1:54.5
Average rep...............7:38.0
DF...........................111
SPM.........................33
89% HRR

Death by metres!

Target was to get under 1:55.0 pace so happy to have beaten that!

Should be a big help towards a decent HM.

[Rod]

Marathon (yes...42195m!)

Time......................3:04:22.9
Average pace............2:11.0
SPM.......................31
DF.........................109
AHR.......................149

My second go at the Marathon for the C2 Global Challenge....there will NOT be a 3rd!

This was 4:03.1 (2.9 on pace) faster than the first go 2 weeks ago and puts me top of the world rankings for 60-69 Lwts....it also beats the Hwts in the age group and there's only a few hours of the competition left so fingers crossed!

[MPx]

Some more stunning pieces there Rod. Very close now to the 3 hours FM which is a huge milestone. Don't know how you do it having just done another HM myself and feeling completely crocked as a result at just half way! Congrats on being on top of the world again!

[MPx]

Recent session for me have been :

8/5 6x500r2 Last time 1:40.6 avg; this time 5x 1:40.5 and slightly faster last for a 1:40.4 so still edging in the right direction
9/5 Dumbbells and 5k @20 in 19:38.9 (a full 0.2s under target palindrome) @ 1:57.9
12/5 6k @20 Should have been more, but some very heavy days on earthworks meant I was just too tired for any planned sessions so just did this to keep my hand in. 23:45.8 (supposed to be .6)
13/5 4x1r3:30 Last time out I did 1:46.4 avg but knew I wasn't up to that so targetted 1:48 avg pace. Got 1:47.8; 1:48.0; 1:48.0; 1:48.0 so happy with that despite below my best.
14/5 Dumbbells and 30 mins - back to normal 7575m @ 1:58.8
15/5 HM for the ITC. As you will know by now I hate this - indeed anything over 30 mins. Its literally a PITA. Whereas exercise generally is clearly beneficial, it seems to me that the extremes of doing something for hours on end results in aches and pains associated with repetitive strain rather than improving muscle power and fitness which are my goals. Anyway...I do just the one HM a year for the ITC. This time 1:25:25.0 (yes 0.1 under target!). First 11k @ sub 2 pace then variable but around 2:05 until the last 1k when I sped up a bit to try to hit the target. Last year's was a 1:26.33.2 so over a minute improvement - which is good if I was even vaguely bothered about the HM - but I'm not!

[Rod]

10 x 2k with 1:45 recoveries

Average pace.................1:54.3
SPM............................33
DF..............................114
AHR...........................170 (87% HRR 92%MHR)

This was a repeat of the session I did 11 days ago but with 15 seconds shorter recoveries....and 0.2 faster on average pace so less rest but still quicker..... happy with that.

It was tough though, very, very, very, very, very, tough!

Good prep for the HM I've got planned for later this week....fingers crossed!

Mike............Well done on the 6 x 500 improvement and for sticking it out on the HM.....not your thing I know so even more of a credit to your tenacity!

[MPx]

Awesome 10x2k Rod on only 1:45 rests. Just did 5 on 2 mins much slower and found that hard enough! Good luck with the HM - hopefully today since there's a dip in temps which should help.

My sessions have been:
17/5 Dumbbells and 30 mins varipace for 7575m
18/5 10x1min r1. Best at this is 3052m so looking for 305m reps @ 1:38.2. Managed the first 5 but was blowing so decided to slow a bit and finish properly which brought the average down a bit. Still covered 1035 @ 1:38.8 so happy enough with this, cant always be better than "best"!
19/5 Dumbbells and 5k @20 in 19:59.0 (-0.1s!!)
20/5 3x1500 r5. Best at this is 1:48.3avg. This time 1:48.5; 1:48.5; 1:47.3 for a 1:48.1 overall so very pleased to chip off another fraction.
21/5 Too knack'd for my usual weights session and 30mins so decided to bin the dumbbells and try something new on the erg so that I didn't have any ideas in my head of what I ought to be able to do... and then fail! Did a 5x2k r2, but instead of free rate at 20, 22, 24, 26, and 28 SPM. Initial goal was to be sub 2 min pace on each rep. Result was 1:59.3; 1:59.0; 1:57.4; 1:56.1; 1:52.4 for a 1:56.8avg and 10k in 38.56.9 which is much faster than I anticipated, probably because it was nicely hidden with plenty of other distractions and concentrating so hard on hitting the rating rather than an expected pace number.
23/5 Dumbbells and 30 mins varipace for 7575m

[Rod]

Half Marathon Time Trial (For the Lightweight group Ranking challenge)

Time........................1:22:45.5
Average pace..............1:57.6
DF............................109
SPM..........................33
AHR..........................165

I had hoped to go faster than that as I was 25 seconds quicker in October.......... but it will do for starters.

I'll have another go next Weds or Thurs as I'm sure I can do better.....as long as I rest properly so feet up for bit!

Mike..............Nice training me ol' mate, you'll be in great shape by BRIC in December!

[MPx]

Hmmm yes, probably see you at BRIC Rod...but I'll be up in the gods watching and you'll be sawing away on the floor! Nice HM - cant believe you're building up to do another. Good luck with that!

I had planned a few more sessions, but stuff has gotten in the way as it sometimes does. I even did my Dumbbell circuits last night but then got involved with phone calls and ran out of time for my 30min erg. So tonight I though I'd have a go at a 6k TT. It features on my schedule every 5 weeks but is one of the most commonly missed - so after a couple of days "off" it seemed an excellent time to have a proper go at it. Obviously a seasons best ...but more importantly a last seasons best too! Pleased with that!

[MPx]

Looks like I missed out a session in the last update though not surprised as RowPro crashed and I had to record it all manually. Anyway...twas
24/5 8x500 r3:30. Recent best @ 1:40.3avg. This time 7x1:40.2avg and a 1:38.6 last for a 1:40.0 avg overall - happy with that!

Then it was the 6k and then...
29/5 Saw a 350m sprint competition online so thought I'd post a time. Did it in 1:02.0 @ 1:28.6. Had hoped to get much closer to 1 min than that so looks like I need to get stronger! A follow up 100m a few mins later in only 17.3 (@1:26.5) rather emphasised the point. Oh dear!
30/5 Dumbbells and 30mins varipace for 7575 @ 1:58.8 avg
1/6 5x2kr2 @20spm (less boring than a steady 10k!) all even paced finishing within 0.5 sec of each other @ 1:59.3 avg pace.
2/6 Dumbbells and 30mins varipace for 7575 @ 1:58.8 avg
4/6 Sub7 ITC Rugby Test. Hit my targets of <1:44; <1:43; <1:42; <1:41; <1:43 with 1:43.8; 1:42.7; 1:41.6; 1:39.6; 1:41.7 for 11:05.7 @ 1:42.4avg this is about the same as I managed in 2011 and a bit slower than 2012 and faster than 2013 so shows I'm back in the right ballpark!
Happy days!

[Rod]

10 x 2k with 90 second recoveries

Average pace ..........1:54.4
SPM......................33

Back to some decent form with this one...10 reps of 2k with 90 second recoveries 0.1 faster than 3 weeks ago when I used 2 minute rests so happy with progress.

It's a brutal session so 2 weeks before I do it again...with 1:15 recoveries....cor what torture!

Mike.......Great work on the 500's mate.........it will be an interesting 2k season!

[Rod]

10k Time Trial

Time..............37:49.6
Pace..............1:53.6
DF.................112
SPM...............33
AHR...............177 (92% HRR 94% of Max.)

10k done for the CTC, happy that it pushed boat 1 up a place but not so happy that it was 29 seconds slower than I did back in February....I need to sharpen up!

I got a new HR PB though...189 is the highest I've ever seen on my monitor! so not too bad for a 60 year old Lightweight.(Overall av. of 177 was 92% HRR 94% of Max.)

[Rod]

5 x 2k.2'r

Av. pace..................1:50.9
SPM.......................34
AHR......................173

At last...a PB!

This was 0.2 faster on average pace and 5bpm lower on an average HR from the peak rates of the 5 reps than my previous best back at the start of May so well pleased.

It helped that it was a lot cooler tonight...so roll on winter!

(av. of the 5 HR peaks was 173 91.5% of max).