Sub 7 Indoor Rowing Club (UK)

[bisqeet]

Dean - HM in less than 90 minutes at 18spm strapless is sensational, particularly when recovering from the lurgy. Best wishes for your 50k and 100k. From the results you are getting I wouldnt have guessed that you had any disc problems or spondylosis.

Marjorie - well done on your CTC 10 x 90 secs r 30secs for 1:57.7 average. Brilliant 2k at Manchester with another 2.3 secs off your British Record, Gold Medal and 1000 nonathalon points. A great day for you with going top of C2 Rankings for the 500m too. Congratulations on your 3 year best at 30 minutes for 7230m.

Rod - hoping you get that sub 7 minute for 2k soon. Good work on the 10k in 39:54.3. If the CTC is meant to be done at quicker than 2k pace I am likely to get caught on it too.

Mike - 10 x 1 min r1 at 1:41.9 average is pleasingly above target and a great introduction to the CTC for this month.

thanks Susan, Feeling mostly recovered from the lurgy - jsut a Little residue (jelly legs).
Rowing was my main Rehabilitation activity. ist why I started, and after a few months Reha i was Feeling much better. haven't had any back Problems since and feel really great. it seems as Long as i can Train - i'm good.

@mike - looking stronger every Training sesh.
@rod. Looks like you recovery very quickly - thats a very good CTC for you.

Trainingplan said day off...
decided for some low rate meters for the Military challenge instead.
Ias thinking about 50k for today, but it was taking too Long and i had a few distractions (kid off ill, Telefone)
funnily rowpro crashed, but i had stopped anyway - calf was feeling a Little tight and tonight is REHA Sport again..

[Amazing Amazon]

Now in Boston.
Had an uneventful journey, meeting up with the RN contingent at check-in as they were were also on my flight. Did some erging this morning, on my hotel erg, which had a PM3 with no battery and a wobbly seat . Still did a regular warm-up, 5k at 2:06 and a 2k warm-down, but nithing heroic.
Hope to have use of the C2-supplied ergs at the Sonesta tomorrow.
Meabwhile we now have a blizzard and 12" or so of drifting snow.
And the airport is having lots of cancellations. Glad I got here yesterday.

[bisqeet]

ooh... im going to have to go there... sounds fantastic - must be a great atmosphere.
I plan on being 2k ready for 2019 (in my 51st year) - so plenty of time for fine Tuning the Speed.
seems a Little silly to go there at 49 and be at the tail end of the spectrum
gives me some time to try and rate up - *sigh*

EddyyFletcherMarathonPlan
Week B Day5
3x20' R5'
20' =
07' @ 5kP R26-28 <1:52
13' @ MP R20-22 <2:01
Heartrate cap for all pieces TR (160 BPM).

actually used the wrong HRcap (AT 155BPM), had an old stickynote stuck...

still... Targets achieved (easier for the MarathonPace)
but could have done a few more meters..

[Rod]

Tonight's bit of fun was a 10k.

38:55.5.

DF 130

33 spm

I thoroughly enjoyed that, the last 2k was 7:27.9 (1:51.9 pace) so much more to come when I start a bit faster!

I'll keep chipping away at it and see if I can get it under 38 minutes.

[Amazing Amazon]

Rod, good going on the chipping away.

Did my final pre-WIRC warm up session today.
Yesterday did a very dissapointing 1000m, almist stopping twice and only managing 3:53.9 (1:56.9 pace).
Today decided not to repeat that, so did 4 minutes instead. Felt good and pulled 1047m (1:54.6 pace) - much faster and a new SB by some way.
Splits:1:54.5, 1:55.9, 1:54.9, 1:52.7.
All I have to do now is that pesky 2k tomorrow.

[MPx]

Frustrating start to the session for me. I've had a busy week and its only the third time on the Erg since last Saturday. Thought I'd try the CTC. Did my warm up. Decided on targeting 1:49.9 pace - no particular reason other than I thought it about my aspirational 2k pace at the moment. Did the first three reps on target and felt OK. Pulled the first stroke on the 4th rep and the PM3 went into fuzzy bands and then blank and the PC Row Pro session froze. B****r!! So that was that over. Took about 10mins or so to reboot everything and get back to being able to start something ... but now short of time. What takes a bit less time than the CTC....well the 2k of course, so thought I'd try that at the same pace. Hit it pretty much spot on to get a 7:17.5 overall 1:49.4 avg. Woopeee woo - best so far on the comeback, and testament to how much easier they are if you sneak up on them rather than having to produce one to order!

Very best of luck with yours tomorrow Marjorie - that 4 mins performance should provide the necessary confidence.

Stunning finish to that 10k Rod - shows the fitness is still there in spades.

Great HR management as always Dean even if not at the planned target. Your max is very near the same as mine. I've only actually seen a 173 max once in my sessions so far since the Oct start but I use 175 as the max no in calcs as I don't think I push myself hard enough to get a true max on the PM. Interesting way to train (on HR), but I know I wouldn't have the discipline for it if I thought I could hit a meter or time target with just a little bit more effort. Very solid first half of your 50k - must be very nice to be able to glide along at 2:00 pace that easily!

Interesting (almost) Rugby Test Susan - not a bad time at all I'd have thought. I remember those - used to enjoy them. Congrats on the season's Million Meters - does that still qualify for a free mug from C2 or has all that incentive stuff been stopped now?

[bisqeet]

yesterdays session (according to plan) was a UT2 row ( 2x40').
wife had some wallpapering in mind, but the sun was shining and we all know...
#ratherberowing

did a nice HM distance in a 2x.
Had myx pogies on at the start, but the sun was quite warm, and it wasn't Long before the sweat was causing me to slip.
water was relatively calm, not much ice Floating about. found a very calm Stretch and was able to increase Rating a Little.
wasn't calm enough for the racing Shell, and i forgot to check the outriggers before starting (whoever used the boat before me was a lot lighter and Shorter - the oarlocks were set quite low)
Even went up a couple of inlets; one to a power Station - going up was hard work - rowing back was like being flushed out a toilet
one of the smaller rivers was completely frozen still and the way back was getting a Little chilly as the sun went down..
All great fun for the first Outing of the year (bum hurting a Little and funnily my wrist from fethering -not sure what happened there)

our gig...

powerstation in the Background - Christian is a lightweight, so he got to steer - i was just beating out the stroke)


frozen inlet (the river Isen)

[Citroen]

Where are your PFDs? You could die in minutes if you get into trouble in near freezing water.

[bisqeet]

Where are your PFDs? You could die in minutes if you get into trouble in near freezing water.

True, bad role model. To my defence, I do wear one in a single or racing shell at winter. The c-class 2x is a bit more stable than a racing shell, so tipping over is a little more harder. Was more worried about hitting ice or a beaver to be honest....

Wouldn't let my teens go out without 'em regardless. I guess what's good for the goose....

[Rod]

A new session for me today............1 hour at 20 spm....ouch!

13653 metres 2:11.8 average pace. DF 135.

That's twice as long as I've ever rowed with a rate cap so just happy to have survived it and beaten 2:15 pace. I'll be trying hard to work that down over the coming months so hopefully it will give weedy little me a bit more power in my stroke..I certainly need it!

[MPx]

Was out at a classic car show today and that was cold enough - no way would I venture out onto cold water with ice about. Good luck to you Dean!

I've seen that Marjorie absolutely nailed it in Boston today (won by over 30sec!) so many congrats to her and I'll look forward to hearing the story.

An hour at 20 must have been torture Rod. I find 30min hard enough!

Decided to have another bash at getting a CTC distance today. The equipment behaved itself so the session was completed. Targeted sub 1:50 pace which meant 410m/90sec. Did 9 of them - was puffing but not distressed. Tried to do the last in sub 1:40pace. Stuck to it for 400m then sprinted the last handful of strokes for a 456 finish and a 1:31 last stroke. Again puffed, but not completely wasted as I usually am. Total meters for the 10 reps was 4150. Happy days!

[Amazing Amazon]

Had a very good day at the CRASH-Bs yesterday: got my second hammer and set a new 65-69 W Hwt Brish Record doing it.

Based on Saturday's 4 minute piece and by loger distance rows The FS pace predictor was saying I could do 7:51, as it turned out I did 7:52.6 .

Race was at 10:25. Had an outmeal, orange juice and coffee breakfast at 8, then a taxi to the Arena to give me plenty of time to settle. We had our usual large contingent of UK rowers there, led by the Royal Navy crew.

Go changed, used loo (!) and then to the warm-up area at 9:45. This time no problem getting a warm-up erg so was able to do a full 20 minute 'Fletcher' warm-up and then on to be assembled prior to getting on the machines. I was on erg 21 towards the middle of second row in the first bank. Set the erg up to df 125, and then quickly we were off.

Did a few hard stokes and realised that my PM5 wasn't set up to show the average pace. Had to reach out and stab the 'units' button, while rowing, only to discover that I was already averaging 1:58.5, which was way ahead of what I had planned. However I was feeling strong so kept going at 1:58 -1:59 with just the occasional 2:00. Pulled through the 1000 mark and felt I could go faster, so begun to accelerate right up to the end, when I was pulling 1:49 or so.

Forget to capture my splits off the monitor so I'm still waiting to find out exactly I paced my race. Didn't feel bad at the end so will have to see if I can get back under 7:50 next season.

There hadn't been any real competition. I had hoped to be racing Merete Boldte, but apparently she has not been well and didn't come this year. Louise Farrell and Elizabeth Lasek also shared my last Hammer podium.

Meanwhile Sarah Springman had come from behind to beat Ann Wopat in the 60-64 category in a time of 7:36 to take my old 60-64 BR. plus ca change.

Afterwards there was a long wait (several hours!) to collect ours medals, so didn't see as much of the other races as I would have liked. Elena Buryak (Sub7) was impressive winning the women's open. The men's open was also very exiting.

[Rod]

Rugby test for the Intra team Challenge (ITC). 11:15.7 (1:43.9).

This was 0.9 on total time (0.1 on pace) faster than last year and felt like there was more in the tank....so will have to do another one!

Mike.....nice CTC....getting faster all he time.

Marjorie.......Congrats on the win and he British Record, you did the club and country proud...as always.

[Amazing Amazon]

Found my results (splits and stroke/rate graphs).
1:58.5 28
1:58.3 28
1:58.9 29
1:55.9 31
Looks like I was struggling a bit more in the third 500m than I remember, but a strong last 500. The blip in the pace/stroke graph at about 100m is me correcting the display.
http://www.concept2.com/indoor-rowers/r ... 4/-/103009

[Two Pudding Kid]

Marjorie - many congratulations on your 2nd hammer, new British Record and a fantastic row at the CRASH-Bs. Must be a fantastic feeling to be 1st in the World Champs. Not forgetting your flying 4 minutes at 1047m for a SB too.

Rod - well done on your improvement in the Rugby test. Superb 1 hour at 20spm which must drive you nuts trying to slow down your stroke rate. Nice 10k in 38:55.5.

Dean - not sure of the attraction of being on the water when there is ice about, and how did you find someone else willing to come along? Half-marathon! I guess the aches are from being the first long session of the season. No shortage of indoor metres either and good news that your back isnt complaining about all this activity.

Mike - brilliant CTC and getting well under target. Cracking idea for a 2k out of the blue and impressing with 7:17.5.

Me - having botched the Rugby test on Weds I did a rerun Friday. Got the rests right this time and improved by 4 secs to 13:22.6 which is a tad under my SB for 2k pace. Was hoping to see what my HR was at the end as already hit 177 after the 500m but that stopped working. Was just pushing myself through the final 300m so must have been close to max.

35k on Saturday - had bold ideas of 2:22.2 pace but that fell apart after about 90 minutes. Never dropped below 2:26 but finished in 2 hours 48 minutes 27 secs at my intended marathon pace of 2:23.4. 18 days to D-day and one more long one to go - 6 x 5k this weekend! Even made LWT at 61.3kg.

Didnt have a lot of time last night so a 4 min LWT TT which I had saved for later in the month looked like a good idea. With very little forethought I tried to stick 38spm, (which from past experience is about as fast as I can go and do anything like proper strokes), and literally hang on after 500m. Great result of 989m (splits 251, 248, 247, 243) and 4 year best, but cannot help thinking that I could have got an extra 5m if I hadnt nearly died literally about 20 secs to go. Unfortunately left my heart monitor at home - dont think my manual counting of 204 bpm can be right but I was feeling that the only reason I wasnt sick was I dont eat solid food within 4-5 hours of loony rows.

Today - better get going now for the Carole McNally 1402m and then need to decide if I will do 30 x 250m rest 45 secs or 30 mins on 2% incline at 10kph!