Sub 7 Indoor Rowing Club (UK)

[Rod]

60 minutes capped at 20 spm and 125 bpm

Pace........................2:09.3
Metres.....................13863
AHR........................121
SPM.........................20 (thank goodness!)
DF...........................130

This is a regular session as it's not too hard but is very good for helping to develop the aerobic system (using fat for fuel not glycogen).

This is 0.7 faster on pace and 2 bpm lower than I've done this one before so shows fitness and technique are improving nicely.

[Rod]

30 minutes Time Trial

New British record in the 60-69 Lightweight category

Metres...........................8090
Average pace...................1:51.2
DF.................................114
SPM...............................33
AHR...............................171 (88% of max).

This adds 21 metres to the record I set back in November so happy with that.

Hopefully it's sharpened me up for my next HM as that's the record I really want!

[DavidA]

30 minutes Time Trial

New British record in the 60-69 Lightweight category

Metres...........................8090
Average pace...................1:51.2
DF.................................114
SPM...............................33
AHR...............................171 (88% of max).

This adds 21 metres to the record I set back in November so happy with that.

Hopefully it's sharpened me up for my next HM as that's the record I really want!

Woo hoo!!!
Congratulations!
David

[MPx]

Mike - Happy Birthday recently?

Yes Susan... Thanks! - clicked over another year towards the end of July so well over my 50s now!

Rod - Awesome pace for 30 mins - fantastic to push the record further out of reach and does indeed bode well for the HM record soon. Many congrats matey!

Enforced missed sessions and I'm going through a "slow" period where everything seems hard! Looking forward to the next alignment of the planets or whatever it takes to get things (still hard) but a bit less of a grind.
1/8 Dumbbells and 6k@20 in 23:53.2 @1:59.4 (spot on!)
4/8 6k@20 in 23:11.2 @1:55.9 (2 sec too fast!)
6/8 Dumbells and 30 mins varipace. Started normally but only for 6 mins then slowed to get 7517m @ 1:59.7
8/8 Sprint night. Subbed in the Sub7 ITC for my scheduled 6x500r2. I've been trying to get sub 1:40 on this (and failing) but thought with the 3min rests instead of 2 I'd nail it. Did it, but much harder than expected. 9:57.2 @ 1:39.5
9/8 Dumbbells and 6k @ 20 in 23:52.9 @ 1:59.4 (0.3s too fast!)

[Rod]

Thank you for the kind comments David and Mike, just the HM to go now then I can breath easy again...well until BRIC in December then the worlds in Toronto in February! (No rest for the wicked eh!).

Mike.......well done on the Sub 1:40! (Why not reduce the rests by 15 seconds each time getting down to 2 minutes.....works well for me......then you should be under that with the usual recoveries no problem!).

[Rod]

2 x 60 mins capped at 20 spm and 125 ahr (2 mins between reps)

Metres..................26947
SPM......................20
Average pace...........2:13.5
DF........................130
AHR.....................117

I find the long slow sessions can be a big help for the short fast ones so 2 reps of one hour this morning. (would be a 2 hour non stop but a 'pit stop' is a good idea at my age!).

This was 4.7 seconds faster on average pace than when I last did this one a month ago and 2 bpm lower so much quicker for less effort.

Rate was restricted to 20 spm and HR cap was 125 to keep it under my aerobic limit so well below that.....I'll have to try harder next time!

[lindsayh]

note to TPK
Susan I understand there is a PM from Richard S if you haven't seen it yet.
(don't ask me how I know!!)

[Rod]

10k Time Trial.

Time.................37:17.2
Av. pace.............1:51.8
Av. 2k split..........7:27.2
SPM..................33


New Lwt PB and puts me top of the 60-69 Lwt World Rankings (for now anyway....).

It was a bit of speedwork for my upcoming HM so hope to go faster when a bit sharper.

[MPx]

No stopping you Rod. Another amazing result - best in the world this year. Many congrats and all the best for the HM.

We've had people to stay so my Gym's been off limits to me a bit too often! Allowed back tonight very briefly so just knocked out the CTC. Not much to report since the last list...just
12/8 5x2k r2. Decided to do it at 20spm and target pace for each was 2:02; 1:58; 2:01; 1:59; 2:00. Hit 3 of them dead on, one .1 fast and the other .1 slow....so happy with that!
13/8 Dumbbells and 30mins varipace. I was very tired for this session and struggling with the Dumbbells before I got to the erg. Tried all sorts of tricks and changes to keep going under 2:00 pace but gave up in the end and let it drift out to a 2:00.8 avg for 7447m
16/8 6x1m r1 for the CTC. I regularly do a 10x1m r1 and have been trying to get each one at 305m and typically just failing before the end. So I was confident I should be able to do at least 306m for 6 of them. Set off at that sort of pace, but managed to speed up a little so pleased with the result.

[Rod]

10 x 2k with one minute recoveries (yes....that's not a lot!)

Average pace..............1:54.0
Average 2k time...........7:36.0
SPM..........................33
DF............................112
AHR..........................171 (88% of max...which is 193)

0.2 faster than last time 3 weeks ago without having to work too hard and 0.5 faster than when I started doing this one with 2 minute rests 3 months ago.. so happy with ''controlled'' progress.

Nearly time for another HM....will this be the one?

Mike...........Nice CTC and 2k's at 20spm....tons of power there!

[Two Pudding Kid]

Rod - never thought would see you sustaining 20spm but you are doing really well on it. Congratulations on a new British Record for 30 mins of 8090m, and currently top of the rankings with a 10k in 37:17.2. It looks like swopping between 125HR and 170HR is working well for you, and best wishes for that tremendous Half-Marathon you are planning.

Mike - great result on the 6 x 500r3 at 1:39.5 for 9:57.2. Lots of 6k at 20spm at various paces. Brilliant 5 x 2k r2 and 6 x 1min r1.

Lindsay - I have seen that Richard has been in touch. Rather busy at the moment pre-op, (was supposed to be Friday but now is scheduled for Monday 20th er tomorrow). I may get in touch later or it could be postop.

Me - down to 1 ergo and 1 bike session at the moment. Last Friday did the 6 x 500m r3 at 2:09.4 average pace 34spm for 12:56.8 very steady throughout. Yesterday in my final ergo for a while I had a go at the 30mins TT and achieved 6600m at 28spm, (crap by normal standards but currently a SB).

[lindsayh]

Lindsay - I have seen that Richard has been in touch. Rather busy at the moment pre-op, (was supposed to be Friday but now is scheduled for Monday 20th er tomorrow). I may get in touch later or it could be postop.

Thanks Susan and the very best of luck with the surgery. I will pass the message on to Richard.

[le grand fromage]

Thought I'd drop in to say "Hi" as I might be getting some grumblings of some motivation coming back

Haven't really stopped erging all summer, fortunately the habit as been keeping me going but no structure, just slipped and slid along for 20 minutes or so most days coupled with the odd round of golf, releasing golf balls back to the wild

Just recently though I've added cycling back into the day along with some erg sliding so two sessions a day

Cracked out an 8254m 30' on Tuesday with no warm up and was moving into the hurt locker by the end but ground it out to completion and then blow me managed to hold 400+ watts at 32 spm for a 6 x 1' R1 ctc yesterday, so somethings happening

Anyway, if some motivational juices are starting to flow (and something must be happening as I'm thinking of putting a 'plan' together ) hopefully I'll pop in a bit more frequently. All the best to everyone

[Rod]

Half Marathon....New British 60-69 Lwt record

Time.................1:21:04.4
AV. Pace.............1:55.2
SPM..................33
AHR..................170 (88% of max)

AT LAST!

I've only been chasing the bloody thing for a year!

Beat the old one (that's stood for 14 years...) by 17.5 (0.5 on pace) seconds.

Now for some cake!

[DavidA]

Half Marathon....New British 60-69 Lwt record

Time.................1:21:04.4
AV. Pace.............1:55.2
SPM..................33
AHR..................170 (88% of max)

AT LAST!

I've only been chasing the bloody thing for a year!

Beat the old one (that's stood for 14 years...) by 17.5 (0.5 on pace) seconds.

Now for some cake!

Wooo Hooo!!!
Awesome!
Congratulations!
Enjoy that cake.

David