Sub 7 Indoor Rowing Club (UK)

[Rod]

5 x 2k.1:45r.

37:24.4, (1:52.2). 34spm. Drag Factor 110.

PHEW!........ After some awful rowing last week I’m relieved to be able to say improved on this session by 3.4 seconds (0.1) from the last time I did it 7 days ago.

7:29.1……1:52.2……34spm
7:29.0……1:52.2……34
7:29.4……1:52.3……34
7:29.6……1:52.4……34
7:29.3……1:51.8……34

[bisqeet]

something similar to rod.

should have been 10x2k R90s, target pace 1:52 (10k+2)
just no mojo left - decided to stop after 5

[MPx]

Nice going (again) on the 5x2k Rod. That's a heck of a pace over 10k in my book but I guess to be expected of you aerobically fit blokes. Another 3.4 secs off suggests you fought hard. Thanks for the pointer on the 8x500 timings for me. As I'm much better at short than long, it may be that I need to be slightly better than you might normally expect on intervals in order to last for a whole 2k!

Also an equally solid 5 reps from you Dean especially considering it was so bad you felt you had to stop! Also well done on no 115...

The age thing is always a concern Marjorie. Its very noticeable that for me this comeback is far harder and progress much slower than in my previous comeback in 2010. I did wonder then if I would ever be as good as I was when I'd stopped in 2007, but then went on to break most of my PB in 2011/12 (all except the 5k). With my current rate of progress, age may well win...or I'll be back to PBs in 2019!

Maybe end March is just a pants moment in all our biorhythms and we'll all get back on it now its April. Its certainly started well for me. As its sprint Tuesday I decided to sub in this months CTC instead of the 16x250 I was scheduled to do. (Less than half the rowing .... I'm not as stupid as I look!) Whichever sadistic Sub7 colleague devised this one (Casey?) they certainly made it hurt - I was screaming after the 777 leg. As I like short intervals I knew that that one would be the killer for me so my rest split favoured it - 20s 40s 60s 3min 60s,60s - giving my 7mins. Rowpro counts the 60s rest after I finished ... but I didn't! My overall target was to get below a 1:40 avg pace, but with a stretch target of Sub 6 overall if poss. Happily achieved both.

[Two Pudding Kid]

I promise you that a new erg does not go any faster than an old one and if anything I'd say that my well worn in 7 year old model D was a little smoother than my new model D which still needs a bit of ''wearing in'' as I mentioned last time so any improvement is not down to ''mechanical reasons'' I assure you.....just more hard work and amazing talent on my part! (not all of that statement is true Lol!)

I always believe a new race ergo helps - whether long or short distance event. I havent had a problem with having to wear the newness off.

[Two Pudding Kid]

Mike - great result on the 5k at 20spm in 20:20 recently. Hope that the success that you are having on 8 x 500 r3:30 leads to a sub 7 2k. Brilliant 6k TT in 23:47.8 for your first sub 2 min pace over 5k on the current comeback. Superb session for the April C2CTC.

Marjorie - congratulations on your taking 12 seconds off the British Record for 6k even if you predicted faster. Skiing maybe helped you with further leg strength. Still a great 10k result in 42:38.6 - even with the breaks, and that you are the fastest in the Indoor Rowers league on the age/category handicapping system. I was told that the occasional swim was how you learn OTW, and at least noone else got a soaking at the same time. Nice work in the Dart Head and I bet it caused amusement to ergo in wellies.

Rod - lovely 5 x 2k r1:45 with very precise pacing and 3.4 sec improvement.

Dean - hoping you are shaking off the lurgy now, (a half marathon is the best medicine ). 115 Half Marathons in a season is about 4 times as many as I have done in 12 years.

[Two Pudding Kid]

I havent been near a ergo in April - half marathon run (or maybe jog is a better word for my speed) in Freiburg.

Friday - I added this day so that I could spend time in the Black Forest, (Freiburg is on the outskirts so better views to be had elsewhere). On recommendation, (and that it is easy to get to Titisee by train), I went there for a half day. Having filled my belly on icecream and coffee lakeside in the sun for early lunch, I walked round the lake. It was pretty warm so just ambled along for about 8k or so. The pine trees look great but too early in the season to see leaves on the other trees. Then took the train back and went on the 3 minute trip on the mountain railway from the town, (sorry although you can do it by steps or steep slopes I took the easy option). Decided to try out dinner on the terrace at the restaurant at the top, (my German leaves a lot to be desired but I can say that the main course was pork with mushrooms in a sauce and something that looked like pasta but may have been strands of potato).

Saturday - the walking tour in English was cancelled due to the leader having the lurgy, so I decided to forgo the German version and try to see if I could do a similar route on my own. Never that simple - but I guess I got to see the main buildings of interest even if I didnt get the history lesson. Also had to collect running number and chip for the next day, (although I always think of this as a bit of a pain it does mean you get a chance to know where you are going before race day). I am not one for the purchasing of kit but always handy to pick up a few flyers on upcoming races, (for some future ideas). Not sure what exactly was in the veggie pasta dish but tasted ok - go faster running fuel and a cake, capuccino and non-alcohol beer. Did my fair share of scoffing as decided that this would my best chance for some Black Forest Gateau - suprisingly not really to my liking, (but got to be done).

Sunday - race doesnt start until 11:30 which has advantage of hotel breakfast is possible, but puts you in the warmest part of the day. Had high hopes of getting back to 2 hours 30 minutes and for the first 10k that was probably achievable. During the second half my right ankle was playing up, and slowed me down, (and then had to stop at the loos late on in the race). First half 76 minutes second half 90 minutes. My 90th HM and slowest ever - 5306 out of 5386 particpants. not the easiest of conditions with tram tracks, cobbles, loads of trash from the runners ahead, (maybe too many different things at water stations didnt help). Very disappointing but seems like crap performance has been catching. Got to a piano and guitar concert the same evening but was the only one in running casuals



Back to reality now. May start with a Wattbike and weights session on Friday before more serious stuff from Sunday. I can walk normally but taking some rest, (only 17 days to Finnish trial by ergo)

[Rod]

Tonight's bit of fun was;

6 x 5 minutes.1:45r.

Average pace 1:50.7.

Drag Factor 110, 34 spm average.

Target was to beat the 1:50.9 average I did for this session 2 weeks ago with 2:00 rests so happy to have gone 0.2 faster with 15 seconds less recovery.

This should help with getting over 8k for a 30 minute piece soon,

Nice running Susan and well done on the CTC Mike....you're getting closer every month....closer to me that is!

[bisqeet]

first day haven't felt like the dogs dinner.. yeh!
decided to do some low rate intervals - was a tossup of just ut2/3 stuff or try and do some threshold stuff and get the legs a little bit of a workout.
power won.
target was 5 x R20 @ 1:54 and 5xR18 @ 2:00 (Rest 2mins)
kept buggering up the R18 (still suprised at the R19 tho - didnt think i missed that many), but it was enough to recover for a last interval to let the legs know i'm thinking about them.

[Rod]

5 x 2k.1:30r.

Drag Factor 110. 34spm.

7:29.1…..35spm....1:52.2
7:29.4…..34.........1:52.3
7:28.9…..34.........1:52.2
7:29.4…..34.........1:52.3
7:24.5…..35.........1:51.1

Average pace 1:52.0 which was 0.2 faster than last week when I had 1:45 recoveries so 15 seconds less rest between reps but still an improvement, I'm well happy with that!

[MPx]

Nice write up on you running HM in Frieburg Susan. What a shame to have such a disappointing time after all that effort. But those days happen, and at least you seemed to enjoy your w/e as a whole,so good experience if nothing else.

Nice to read you're back on it Dean - no fun nursing some gremlins. Surprised you didn't do a 1097m cool down for number 116!

You got a bit of a theme going there Rod. 6x5min and 5x2k both on 15 sec shorter rests and both fractionally faster than before. If we extrapolate from there, you could just cut out the rests completely and you'll make huge gains! In all seriousness, great efforts - chipping away and getting better and better.

I'm still busy on the Linhay floor. I've laid about a third of the blocks now - so looks like another couple of weeks still to go. Despite the physical exercise involved, I've tried to keep the training going as well.

Last Thur and this Mon I did my Dumbbell session and then 30 mins @2:04.5 for 7227m. Thur at free rate but Mon was @20spm.
Fri was the AWL Pyramid. Managed an Avg of 1:53.2 which is a Gnats tadger faster than my previous SB 1:53.4!
Sat I did a free rate 10k while watching the Masters Golf. Only concentrated right at the end to hit exactly 41:14.1 which was a 2:03.7 avg.

Tonight was back to Tuesday sprints. The turn of 16x250 r90. Last time out managed 1:42.0 avg. Started this time at 1:42.x and did a gentle neg split with a faster last for a 1:40.3 overall avg. Pleased with that and will now have the confidence to target sub 1:40 for every rep next time around.

[Two Pudding Kid]

Rod - excellent improvements on your 6 x 5 mins and 5 x 2k with 15 secs less recovery. Best wishes for that 8k in 30 mins.

Dean - a great start after being away from the ergo for a fortnight. I expect that you will naturally get into R18 pace again.

Mike - thats a massive DIY project you are involved in. Well done on your 30 minute pieces, particularly the 20spm one, and that SB for the AWL Pyramid. Dont know how you pulled off the 41.14.1 to match the figures exactly - I always slip up by a few 10ths of a second when I try things like that. Hope your next 16 x 250m meets your expectations.

Me - I have been rather lazy (deliberately) since Freiburg 10 days ago. Sunday was a very lazy jog round the local park 3 times - my thighs werent in the mood. Monday was 25k wattbike - new PB 44:18 or 33.9kph at 92rpm. which takes over a minute of my previous best. Couldnt expect much of a C2CTC after that yesterday - a pathetic 7:33.2 or ave 2:03.2, (on a good day I could do that pace for 1839m without stopping) but least I was a lightweight after gaining up to 0.6kg recently. Today will be the x-training without the running and rowing - leaves 48 situps, 96 squat thrusts, 48 sitdown on a bench and then stand up with hands on shoulders, 48 x 8kg upgright row, 48 x stepsups with 6kg in each hand and 48 x 15kg benchpress. Finish up with some stretching and then take Thursday off before Fridays half marathon TT, (hoping its a good Good Friday)

PS Must concentrate on staying lightweight for Finnish Half Marathon ergo in 10 days. Saying no to chocolate is impossible so i will have to try to limit myself, (not easy when there is a chocolate bakeoff going on at work tomorrow). Not sure this is indoor rowing indoors - looking at the new venue that perfectly possible, (although looking at the YouTube video sent the other day the ergs on the roof - nice view over Helsinki harbour but brrr! If I keep my running jacket and thermal tights on dont laugh as max temp at present is not likely to be above 5c even at lunchtime and still below freezing most nights.

[MPx]

Nice time on the Wattbike Susan....

I ran out of time again today so instead of the dumbbells and 30min row session scheduled I just did a 5k @20. Amazingly I did it in 19:44.2 (1:58.4 pace) which is a 5k SB (!) without realising it. Weird....but good!

[Two Pudding Kid]

Mike - congratulations on a 5k 20spm SB. Fantastic performance. A very pleasant surprise.

Me - Cross Training (first time this year) - leaves 48 situps, (2 mins 24 secs - way out of practise) 96 squat thrusts (1 minute), 48 sitdown on a bench and then stand up with hands on shoulders (1 min 20 secs), 48 x 8kg upgright row (2 min 20 - terrible), 48 x stepsups with 6kg in each hand (2 min 30 secs - yuk) and 48 x 15kg benchpress (2 min 10 secs). Definite work to be done. I am now sure I made the right decision to stick with the intermediate course.

[MPx]

Thanks Susan.....and more good work from you I see. That seems like a heck of a session and puts my few dumbbell twirls to shame!

Easter has a double whammy of ongoing work required here, but also family commitments. At my sisters with the wider family all day yesterday and have my Mum staying this weekend. The upshot is less time to skulk off to the gym! I normally try to do an AWL Pyramid on Friday but the session overall takes too long so I decided to bring forward my scheduled 2KTT due next Tuesday. Two iterations ago I managed a 7:17.5 (1:49.4) . Last time I folded at around 1200 and paddled in for a 7:25 so no improvement was made. Target this time was 7:10 (1:47.5). Quick warm up then just got on with it. Had plenty of doubts creep in between 800 and 1300, but basically stuck to the steady rate plan and eventually got near the end. 10 harder strokes at the end brought the avg down a fraction so achieved 7:09.1 @ 1:47.3. Very happy with that, but on the basis of how I felt I think it may well take longer than originally planned to get back to sub 7!

[Rod]

60.R20.spm........ or it should have been but badly needed a tiddle by halfway (well I AM an old man!) so had to make it 2 x 30'R20!

Happy with the average of 2:08.8 given that I did a hard paced 10 mile run yesterday (I knocked 2 minutes off the time I did the week before so happy with that too....running is going well!).

Followed that with a Wattbike session of 500m as fast as possible...36.3 seconds...which wasn't very fast in my case but my legs were in agony anyway!

Mike...........nice 2k me ol' mate, you'll be under 7 sooner rather than later no problem!

Susan.....great stuff as always, well done m'dear!