Sub 7 Indoor Rowing Club (UK)

[MPx]

Great to have you back Marjorie...although from your perspective I suspect that the summer distractions have been a lot more fun than sawing away on the erg! Good luck with your continuing prep for the competition season.

Nice 500 Rod - you'll be back sub 1:30 next time out I'm sure.

I did a Dumbbells session and 30 mins erg for 7167m last night (felt tougher than similar recently - presumably still recovering from the sprints.)
Tonight I decided to put in a time for the IRL 6344m. Last year did it at 1:55.0 pace so wanted to get to 1:54 this year if poss. Happy with the result.

[Rod]

2k

''The distance by which we are all judged''!

Time................6:54.1
Av...................1:43.5

Splits
1:43.7
1:43.9
1:44.5
1:42.0

DF......120
SPM....36

New Lightweight PB so my fastest for 6 years at the age of 61!.

Speeding up nicely...but only 4 weeks to the British Championships and need to be a bit faster yet.

Mike...............Nice IRL 6344.....I'll be chasing you on Monday!

[Amazing Amazon]

Very nice 2k there Rod.

You keep getting better and better. At my age its a struggle even to stand still performance wise. Not sure how much of this is age and how much size: six years ago I was 83.5 kg, now I'm only 74.8 kg.

Not sure if I'll fit in a 2k TT before I do the Welsh IRC (which is on the 24th).
Needless to say my target this year is, as always, getting under 8 minutes for the 2k, last season I couldn't get under 8 until the worlds in February. So far all I'm sure is that I have done 1609m at 2:00 pace.

Mike, a nice IRL for the Diamonds from you.
I also had a go at the IRL today. Can't anywhere match your actual pace but my adjusted time is faster . I'm also faster than I was last year when I took two attempts at it to hit a 2:07.1 pace average. This year, encouraged by my recent 2:05.2 5k I started off faster and tried to hold something near target pace, rather than start slower and then try to accelerate through the piece - in the event this worked to give me an overall 2:06.2 pace (26.41.4 time). 1000m split pace were 2:06.5 (27), 2:06.5 (28), 2:06.7 (28), 2:07.0 (28), 2:06.4 (28), 2:05.6 (29), then 344m @ 2:01.9 (31). As I used 1k splits I also got a 6000m time of 25:17.5 for 1009 Nonathlon points. Not going to win this year though. Have you seen the scores of Jus (Justine Reston), only done 6 pieces so far but so far she's averaging 1034 points/piece

I was supposed to be sculling Thursday and yesterday. Both outings were cancelled due to wind and rain. Yesterday did some sprinty stuff on the erg instead. Three attempts at the 100m. Best result was 19.6 seconds, compared to a SB of 19.2 last year. Used a df of 202. Then had two attempt at the 1 minute, both blew up but the first only near the end, so 283m , compared to a SB of 292m last year. Not clear to me what optimal recoveries for these very short pieces are, so I may have been too optimistic for my second go at the 1 minute.

[le grand fromage]

Congrats on the 1k BR Rod, working through all the BR’s nicely. Any WR’s in your sights, I’m sure some must be on the radar?

Mike, glad you owned up and ‘just sub 7’ is still sub 7 mate

Nice to see you’re still around Majorie

IRL today, did have ‘something special’ to try for this to-day but a few issues cropped up at home over the week-end, nothing serious but just enough to distract me so knew I would mentally not be at the races, so to speak.

Decided to do it anyway just to make sure I get something done, so did it as a Fletcher type warm up workout with a bit more oomph

Scores on the doors

6344 – 1:48.0 – 24 – 278 – 22:50.6

[Rod]

6344 metres for the Indoor Rowers League

Time.............23:10.1
Pace.............1:49.5


The pace was 0.4 faster than my Lwt PB British 60-69 Lwt record pace for 6k....so I'd better get me finger out and do another 6k!

Richard..............I have an ''outside'' chance of the WR for the 4 minutes. It currently stands at 1210 metres which is 1:39.1 pace. My recent 1k pace was 1:38.0......so maybe....just....perhaps...if.... but....fingers crossed...an all that!

Carol and I went up to the Stoop last week to watch Quins V Newcastle, Henry looked pretty good when he came on so hope to see more of him....well done that lad!

[Rod]

10k Time Trial

Time...............36:55.0
AV..................1:50.7
SPM................34
DF..................118

YES, YES, YES...at last!

This is an all time PB!

It beats the time I did when I was but a young lad of 53 and a Hwt (I'm now a 61 year old Lwt...and boy do I look it!).

Happy to be under 37 minutes....now for that pesky 2k......

[MPx]

Wow! Seriously quick that 10k Rod. Many congrats - and amazing to be setting a lifetime PB at this stage...just goes to show anything is poss. Fantastic! The 6344 suggests you may do similar for the 6k when you next take that on. And a very nice 2k to be going on with as well....

Stunning 6344 from you too Richard especially as just a training piece rather than a TT - would have been special indeed had you gone for it!

Looks like you've not lost much other than weight from your summer of fun Marjorie. Those very solid times do indeed adjust up to some excellent points in the IRL. I hope that bodes well for a set of sub 8 2ks in this seasons competitions. With those ultra sprints, I find I've only got one maximal effort in me if I really go full beans (maybe 2 for the 100m). Even on 9 or 10 min rests I'm not as good at another run.

[MPx]

Been going through a bit of a dip this week, but fortunately back on it tonight so feeling better about things. Odd really as a combination of dodgy weather and a series of technology issues at home and with the wider family have seen me spend most of my time at various desks. I've been getting into the Gym having done very little through the day...but then have had absolutely no fight when it gets a bit tough. Weird...by contrast I was outside working hard all day today and did fine tonight. Anyway sessions have been:

10/11 4min TT for Sub7ITC. Target is always 1200m for me - what I regard as the sub7 2k standard for the 4min. Set off on target for 2 mins and just folded at half way and paddled in at 2:00min pace. Oooer!
11/11 Dumbbells and 30 mins varipace. Managed 7617m as normal but found it very hard and HR way too high.
12/11 2kTT. Having recently posted how I was happy that I now felt confident of posting a sub7 time whenever this cropped up in the cycle I was more than disappointed to find that not the case! Set off at 1:44 as usual and saw that through to 1200, but again had no fight in me so took a rest until 1800 before coming back down to 1:45 pace for the last 200. 7:07.1 - hopeless! Will probably have another go at that one weekend before it comes around again naturally.
14/11 Dumbbells and 30 mins @ 20 varipace but decided to also impose a sub 140 HR cap. Result was just 7227m @ 2:04.5.
15/11 4x1k r3:30. Last time out this was 3xlow 1:45s and a faster last for a 1:45.0 avg. This time managed 3x1:44.9 but knew I'd had enough really so backed off in the last to 1:47.2 for a 1:45.5 avg. In the ball park...but going the wrong way!
17/11 Having messed up the 4min TT for the ITC thought I'd better have another go tonight. Nearly blew it over the 4th minute but managed to get a grip for the last 20 secs and just made it past the 1200 mark for the first time in many years - very happy with that!

[Rod]

60 minutes capped at 20 spm and 65% MHR (130 bpm)

Metres..................14222
Av. pace................2:06.5
AHR.....................123 bpm (62% mhr)
SPM.....................19

This is a regular session as it's great for aerobic development and conditioning the body to burn fat for fuel more efficiently which gives you more energy and helps when you're going faster as it assists when Glycogen becomes the main energy source.

I'm posting this one as it's a PB...it's 5.4 seconds faster on av. pace than when I started back in early May....so 5.4 per 500 faster at the same HR...it shows the system works.....if you stick at it!

Talking about ''sticking at it''....well done on the 4 mins Mike!

[Two Pudding Kid]

Hi everyone

Just a quick message 3 months postop.

Been on the ergo for the first time yesterday. All hip patients are a bit nervous of this gym exercise as it can potentially lead to dislocation so not surprisingly held off doing this and concentrated on pushing on the bike instead during the time off.

Just a pootle to test flexibility, (not bad and much better than I thought). 5 x 500m at 3:02 average 18spm.

Can feel the urge to do competitive stuff but clearly that is a long way off.

May see some of you at BRIC - got a spectator ticket and helping out somewhere in the afternoon.

I will have a proper catchup but later - got to make the most of the daylight hours.

[Amazing Amazon]

Rod, nice 60 minutes. You are really stoking at the moment. Make the most of it: I had a really good period once I reached sixty and sustained that over several years, like you also beating the resutls I'd achieved in my early 50's. However past 65 (now 67) I find it harder every year and I think no more PBs for me.

Mike. Good to see you finally got that 1200m for the 4 minute ITC. I've been working at this too this week, with a similar trajectory.

Previously I did 1008m (1:59 pace) for the September IRL Had a first attempt for the ITC on Tuesday, went out too hard for the first 350m or so (1:57.6 pace) then just found I couldn't sustain and paddled home. Not helped by a sore area on the inside of my leg/pelvic crease - cause unknown. However Sudocrem has sorted that.

Thursday did some gentle double scull rowing on the Teign Estuary.

Yesterday morning had another go, at bit more conservative this time with 1 minute split pace: 1:58.5 (27), 1:58.1 (29), 1:58.1 (29), 1:56.7 (33) for a total of 1018m. Although faster at the end I always have problems with these short time, rather than distance piece and probably went hard a bit too early, was on 1023m projected but lost it in the last 30 seconds before then recovering right at the end. May have to go again.

In the afternoon rowed the Dart-Totnes Head race in a mixed double scull. This is a 3km river race, paddle down then row back. On raw times (17:44) we were last, however age adjusted we beat a couple of other crew. Our progress was not helped by two junior coxed 4s who each cut across us and hit our bows, dislodging our race number and causing us to momnetarily stop rowing.

Susan. Good to hear that you've made a successful, if gentle return to the ergo. Look forward to seeing you at BRIC.

[Rod]

Tonight's bit of fun was 10 reps of 500m with 2 min. recoveries and all static starts.

Average pace was 1:42.0 at 36 spm and 81% of MHR.

Bedding in that 2k race pace ready for BRIC on the 8th December.

This was 0.3 faster than last time 3 weeks ago and a mighty 9 bpm lower on average heart rate so happy enough that prep for the race is going ok.

Marjorie...........Thanks for positive comments, I was a Hwt back in my early 50's so to be a Lwt now as well as older means some of my old PB's will be a bit out of reach.....I think!

Susan...........Good to see the rehab is going well, see you at BRIC.

[Amazing Amazon]

Tonight's bit of fun was 10 reps of 500m with 2 min. recoveries and all static starts.

Average pace was 1:42.0 at 36 spm and 81% of MHR.

Bedding in that 2k race pace ready for BRIC on the 8th December.
This was 0.3 faster than last time 3 weeks ago and a mighty 9 bpm lower on average heart rate so happy enough that prep for the race is going ok.

I also did some 500m R2 reps myself yesterday, but I stuck to my regular 6 reps and used rolling starts after the first rep, hence at somewhat faster than what I expect my 2k pace will be. I averaged 1:56.1 pace with reps of: 1:56,8, 1:56.0, 1:55.8, 1:55.8, 1:56.2 and 1:56.0. Stumbled toward the middle of the 5th rep and needed to dig deep in the 6th. However I am faster than I was doing this time last year (when I did 1:57.0 on the 20th and 1:56.3 on the 24th) but still somewhat off my 2017/8 SB of 1:54.7. Last year could only did 8:04.4 over at Cardiff. Hoping to better my current SB and last year's BRIC result of 8:03.5 on Saturday but I think it too early in my build up to target 8 minutes.

Marjorie...........Thanks for positive comments, I was a Hwt back in my early 50's so to be a Lwt now as well as older means some of my old PB's will be a bit out of reach.....I think!

Unless it was all fat (and obviously it wasn't) you will lose pace as you get lighter. I suspect Its an issue for me too. My great competitor at WRIC, Susan Hooten (she beats me hollow) no longer competes with me as she has dropped to lightweight and she also slowed down. I've probably lost as much weight as she did but I'm still very much in the heavyweight category.

[Rod]

More 2k training.........

4 x 1k.5'r

Average pace was 1:43.7

4 blood curdling reps of 1k with only tiddly little 5 minute recoveries...all static starts...ouch!

Average pace was 0.1 faster than 2 weeks ago and the average heart rate was 5 bpm lower, same spm.

I eased off at the end of the last rep as I've got a lot coming up so happy to have gone faster with more control.

2 weeks and 3 days to the big race.....ooooeerrrr...

[le grand fromage]

Good to see you back TPK

Rod, nice of you to comment on Henry, yes he’s coming along but not really getting enough game time for either of us

Took a couple of unplanned days rest over the week-end, wasn’t planned but felt like my body needed a break. Paid dividends on Monday’s 4x750R3 so was probably for the better.

Tuesday, did a 30 min Level 4, basically 2 mins at 210w R16, 2 mins at 230w R18, 2 mins at 250w R20 and repeat.

Went out for more than a few beers with some former colleagues last night so felt a bit jaded today. Figured to get the CTC done and didn’t fancy flogging myself, so did it R20 or tried to but being so short had a lot of trouble making that cadence each interval. Anyway, got it done.

Scores on the doors

Monday – 4x750 R3
1:36.3 – 32 – 392
1:36.4 – 32 – 391
1:36.2 – 32 – 393
1:34.7 – 33 – 412

9:35.6 – 3k – 1:35.9 – 32 – 396

Tuesday – 30’ Level 4

1:55.2 – 17 – 229 – 7808 – SPI 13.47

Wednesday – 2kWU & 11 x 111 R1 CTC

2k – 6:55.8 – 1:43.9 – 27 – 312

11 x 111 R1

4:04.4 – 1:40.0 – 21 – 349 – 1221 - SPI 14.86