Sub 7 Indoor Rowing Club (UK)

[bisqeet]

Yesterday I did 60'r20spm in an average of 2:08.7 (covering 13976 metres) which was 2.9 seconds faster than last week so building the power in the stroke quite nicely.

Tonight I had a second go at the CTC. 4274 metres (1:45.2) whis was 0.6 faster than my first go earlier in the month.....but cor blimey it stung so don't think there will be a 3rd go!

Tuesday morning it's a 7 mile run followed by squats in the gym with a Wattbike session and weights in the evening.

Wednesday is a Wattbike session in the morning and 30'r20spm in the evening followed by weights.

I won't bore you any further with the rest of the week!

that CTC result is quite rapid!! - only about 0,5s / average off my attempt - and i'm a bit faster on the 2k than you.. Great Stuff!!

[le grand fromage]

Thanks Dean that's very interesting and will be a big influence on my upcoming training plans.

Rod, if you're looking for low rate sessions, I wouldn't look much further than Wolverine Level 4's. You can make them any duration you want from 6' upwards and the way they are structured ie keeping track of pace and rate and time changes makes the time go quicker (well, you think it does )

[bisqeet]

EFMP WeekD Day2
yee old 4x15' comprising of
6' @ 5k Pace R26-28 ~1:52
9' @ FM Pace R20-22 ~2:01
As usual paces are just noted and not targeted. Dominating factor is HR cap at TR / 160 for all pieces.
Hit the cap as soon as possible and bounce around:
DF 115
Observations:
Felt much harder trying to get hit the pace at higher SPM (5KP R26-R28).
HR quicker to the cap and pace (on average for the 5k) about a 1s slower than previously.
FM stuff felt easier (R20).
still a bit "sweden" about the lower DF - time will tell...



appropos L4 Wolverine stuff - I agree.
this is my favourite - Its sort of a mixture between the Eddie Fletcher Warmup and L4 Woverine - I call it my Warmupathon
- yes - probably a little long for some - but it shows what is possible, when creating your own - this one is based on a drive of 10W / Stroke
the R18 steps - let you get back to UT2/1 but still producing the same drive as R26

viewtopic.php?f=3&t=154492&start=30#p398609

[MPx]

The turn of 8x500 r3:30 for sprints tonight. Last time managed an avg pace of 1:45.8. Tonight cut that to 1:45.1 - indeed a total of only half a second off flat 1:45 pace so hopefully will duck under that milestone next time.

Yesterday was supposed to be a slow 30 mins but felt good and covered 7447m which isn't at all slow for me. I really am a bit of a numpty sometimes!

Very nice CTC Rod looks like those long @20 sessions are helping.
Always another planet Richard ...
Solid looooonnnngg sessions as ever Dean
Looks like the 5k SB is there for the taking Marjorie - just the small matter of doing it!
Cant believe I read "rest day" in your update Susan. Its just amazing how much you manage to cram in - is it a competition between you and Rod to see who can do the most activities in a week?

[le grand fromage]

Rugby Test rate capped at R20 for the Sub 7 monthly, dropped off rate for the 250 (22) and final 750 (21) for some reason but still got 'credited' with 20 spm overall, so near enough

3250 - 1:43.6 - 20 - 314 - 11'13.9 - MHR 156 - Av SPI 15.7

[bisqeet]

Eddie FletcherMarathonPlan WDD3
3x20' R2'
different rates - same cap (AT / 155)
1) R20-22 < 2:01
2) R24-26 < 1:55
3) R22-24 < 1:58
pace targets not important just rough guidelines -
target is tro spend as much time in AT without going over.




DF still 115... feels like pulling on air :/

[Amazing Amazon]

Had a go at the Sub 7 ITC Rugby Test today.
This is not my favourite row, particularly the last interval , which is why I'm only doing it now, near the end of the month.
I was aiming to match what I did two years ago by targeting intervals paces of 1:57, 1:55, 1:53 1:49.5, and 1:55 (for an average split 1:54.9).
I actually rowed 1:56.8 (29), 1:54.8 (30), 1:52.5 (32), 1:50.0 (33), 1:56.2 (31) for an average split of 1:55.0), having 'stuttered' twice in the last 250m of the last interval after holding 1:55 pace up to that point.
Do I do it again and try and avoid the stutters?

[Two Pudding Kid]

Whoopie do - to borrow a phrase from Rod.

Cranked out 6974m in 30 minutes (2:09.0 pace, 26 spm) which is the fastest ever as LWT and 4th fastest ever achieved. Personal best stands at 7025m (2:08.1) from 1 year ago so maybe another couple of runs at it before the end of the season. Splits 1396m, 1398m, 1396m, 1391m, 1394m. Max HR 183. If I had been at Starnberg that would have been the time to do it, (did race there 2012 and 2014 and certainly putting it high on priorities for 2018).

[Two Pudding Kid]

Had a go at the Sub 7 ITC Rugby Test today.
This is not my favourite row, particularly the last interval , which is why I'm only doing it now, near the end of the month.
I was aiming to match what I did two years ago by targeting intervals paces of 1:57, 1:55, 1:53 1:49.5, and 1:55 (for an average split 1:54.9).
I actually rowed 1:56.8 (29), 1:54.8 (30), 1:52.5 (32), 1:50.0 (33), 1:56.2 (31) for an average split of 1:55.0), having 'stuttered' twice in the last 250m of the last interval after holding 1:55 pace up to that point.
Do I do it again and try and avoid the stutters?

Of course you do it again if you can fit it into your busy training and OTW schedule! When I was better at it I used to do 2 Rugby Tests, (the first at a pace I know I can do and the second at a more risk of a "fly and die").

[Two Pudding Kid]

Richard - a terrific Rugby Test at R20. Excellent CTC with capped HR.

Dean - I should be at Hamburg on 4 March. The only other marathon ergorace I know about in Europe is Dresden in July, (Finland doesnt count for ladies who are expected to do the Half Marathon instead). Best wishes on your PB attempt and 8200m at Starnberg. If you havent spotted the dates are up for the next 3 years events . 8050m R20 for 30 minutes very impressive. Well done to Kerstin for her CTC performance and hope her knee is recovering. Strapless R18 rowing seems to be your signature row and very effective too, (I do the occasional minute of R22 strapless but yet to have the confidence to lean back in the stroke and have be careful to concentrate). I have a personal training sessions on and off, and like your suggestion to Rod we are working on power and low rate stuff and keeping the drive constant which can be really frustrating . I am now using DF 116 for everything, (until 3 years ago I used 135) and tried to tame my spm to 28-29 for 2k and 26-27 for longer.

Rod - looks like you have got the hang of 20spm with your brilliant hour of power and 13976m. Cracking CTC too.

Mike - great work on your 8 x 500 r3:30 and chipping away at the target 1:45 pace. Very good 30 mins 7447m - even nicer when you werent expecting it.
I do have quite a few "rest" days - averaging 4 sessions a week, although dropping back to shorter (under 10k) sessions until next Tuesday and a 3 day rest before race day.

Got to move it - a personal training session awaits this morning with deadlifts, squats and pressups, (will have to be off knees for some). Will take a hint from previous that rowing the same evening isnt a good idea unless you like your leg muscles so shattered that you noticeably walk like a drunk, (a passer-by thought I had lost it after the same session in Jan ). Friday should be relatively short and sweet - the Eddie Fletcher max HR test so just a mere 20 mins of rowing but the last 4 minutes at a suicidal 2:01.5 pace or better.

[MPx]

I do have quite a few "rest" days - averaging 4 sessions a week, although dropping back to shorter (under 10k) sessions until next Tuesday and a 3 day rest before race day.

Got to move it - a personal training session awaits this morning with deadlifts, squats and pressups, (will have to be off knees for some). Will take a hint from previous that rowing the same evening isnt a good idea unless you like your leg muscles so shattered that you noticeably walk like a drunk, (a passer-by thought I had lost it after the same session in Jan ). Friday should be relatively short and sweet - the Eddie Fletcher max HR test so just a mere 20 mins of rowing but the last 4 minutes at a suicidal 2:01.5 pace or better.

That's kind of what I meant Susan. You may only do 4 sessions a week, but you seem to supplement the erging with personal training, circuits, park runs, etc, etc. which don't count as resting to me! All good though and many congrats on the 30mins lightweight PB.

Go for it Marjorie - you now know you can hit that target...

I tried a 6K this evening targeting a steady 2:00 pace to try to just sneak under 24mins. Stuck to it well for 11 of the 12 500s then increased pace over the last one to get a 23:45.8 - just missing my revised target of 23:45.6 Its all in the numbers...

[Rod]

10k this evening.

38:12.4.

Average Pace 1:54.6. 33 spm. DF 123.

It felt good and controlled but ended up an annoying 3 seconds slower than my seasons best time so hopefully next time in a week or two.

Marjorie............ nice CTC....still plenty of power there.

Mike..................Good to see you're still taking yourself by surprise! That was a nice 6k.

Susan.................Well done on the Lwt PB for the 30 minutes, you're hard work is paying off.....it always does.

[Two Pudding Kid]

Mike - well done on pacing and execcuting a sub 2minute pace 6k. My 4 sessions a week usually cover all my activities - erging is currently 3 of them but it will be probably only 2 in the summer when running takes over. Even if I had time for 5 sessions a week, experience has shown I dont really benefit, (the 5th one might clock up some metres but isnt going to improve my performance).

Rod - great 10k and only marginally off a seasons best which you have already been chippiing away at

Me - Thursday was the personal trainers mix of deadlifts, squats, pressups and rope pulls. Survived 6 rounds of that, but thighs and upper arms were a bit sore, which probably didnt help me in yesterdays max heart rate test. It is a tricky test for me to row slow enough through the first two periods of 4 minutes at 50 watts (heart rate 101) and 75 watts (heart rate 111), and even 100 watts (heart rate 126) is just doddling along. Had to start some effort at 125 watts (heart rate 144) but the final 4 minutes at 193 watts (heart rate 175) didnt hit the high 180s as expected. The trouble is the pace is meant to be constant in each piece so I wasnt risking a fly and die on the last which is what started to happen on my 4 minutes standalone on 197 watts the other day. Probably needs to be done again when I am well rested and can sit on 200 watts (2:00.5 pace). Rest day today and then a couple of rate capped 7500m sessions on ~Sunday and Tuesday.

Just a week to go - concentrating on being very good girl and trying to avoid loosing the battle with keeping lightweight. Will need to make the weight with kit on only 30 minutes before the race and breakfast, so a much tougher job at Manchester where I ate and drank too much (coffee) late the previous night and ended 0.6 over on the first weighin

[bisqeet]

Slight health hiccup.
Took the wrong doses of thyroxin ( lower_ old package) and my thyroid has swollen up (hashimoto says hi).
Makes breathing under stress a little more diffIcult.
Tried a 30 minute and had to HD.
Tired legs, out of breAth - just wrong.ended up being a fatlek session ~ 7600m
Did a 5k wd @r18 2:05 and that was very smooth and relaxed. HR < 135.
Going to taper this week for row on Saturday...

[Rod]

30'r20spm

7594 metres, 1:58.5 pace which is a PB as a Lightweight.. 0.4 faster than my previous best set a few weeks ago so still improving.