https://connect.garmin.com/modern/activity/1717838644
This morning a waterfall HM R 1'.
Legs just too heavy for the pace - had to take a breather
that will do for the week, methinks...
Sub 7 Indoor Rowing Club (UK)
Re: Sub 7 Indoor Rowing Club (UK)
Yesterday 17k in a quad. Prep for the 25km regatta next week.
https://connect.garmin.com/modern/activity/1717838644
This morning a waterfall HM R 1'.
Legs just too heavy for the pace - had to take a breather
that will do for the week, methinks...
https://connect.garmin.com/modern/activity/1717838644
This morning a waterfall HM R 1'.
Legs just too heavy for the pace - had to take a breather
that will do for the week, methinks...
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
Re: Sub 7 Indoor Rowing Club (UK)
Yesterday I took part in a new world record for;
100k in the 30-39 Lwt small team (10 or less) Category (you can be older but not younger to be in the team..).
10 of us from Sub 7 went to the David Lloyd gym in Finchley, North London and did it in 5 hours 36.5 which was an average of 1:40.9. It worked out as a session of something like 66 reps of 30 seconds flat out with 4.5 minute recoveries...which was pretty tough!
That's 3 world record certificates up on the gym wall now....... and I've got a 4th coming up in September as I'm doing one with a team of over 60's the week after my 60th Birthday on September the 19th.....it's all GO for us oldies!
100k in the 30-39 Lwt small team (10 or less) Category (you can be older but not younger to be in the team..).
10 of us from Sub 7 went to the David Lloyd gym in Finchley, North London and did it in 5 hours 36.5 which was an average of 1:40.9. It worked out as a session of something like 66 reps of 30 seconds flat out with 4.5 minute recoveries...which was pretty tough!
That's 3 world record certificates up on the gym wall now....... and I've got a 4th coming up in September as I'm doing one with a team of over 60's the week after my 60th Birthday on September the 19th.....it's all GO for us oldies!
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
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Amazing Amazon
- 1k Poster
- Posts: 164
- Joined: August 1st, 2013, 6:37 pm
- Location: Teignmouth, Devon
Re: Sub 7 Indoor Rowing Club (UK)
Richard. Enjoy uour retirement. I found keeping my workout regime anywhere near intact when I retired difficult - but then I was also moving house.
Susan. Sorry to hear your latest run was slower than hoped. I used to hate anything cross-country at school, which is why (I;d argue) I've never run since.
Mike. Hope my results for tge CTC helps. I always find guessing a feasible, an fast npace for anything jnterval difficult: do alsays brest to have two (or more) goes.
Dean. Hope the weather for your regatta wil be better than our (coastal) - now postponed until June.
Rod. Best wishes for your 100k WR Lwt relay attempt. The Diamonds are planning some large team 60+ and 70+ attempts in September if you still want to do more. EDIT: congratulations, and yes I see you do want to get more.
For me:
Thursday, swam 1800m and Scottish Country dancing in the evening,
I was going to have a go at the Sub7 ITC (5k) Friday. Did my 20 minute warm-up, however although it was close to plan I was feeling tired throughout. a,mist abandoned at that stage. However ended up doing the 5k anyway, albeit from a very steady start: 1k splits paces: 2:21 (23), 2:16.4 (24), 2:12.5 (24), 2:08.9 (25), 2:01.9 (28) for an overall 2:12 pace. Finally hitting normal form in the last 1000m. So technically I have done the ITC, but the time is woefull so will have to go again.
Yesterday my club Teign Scullers did Torquay's coastal regatta: from Torquay harbour along the northern Torbay coast to Thatcher rock and return via a dog-leg. Gsle force winds had dropped by the time we started rowing however the sky was overcast and there was 2m swell, that was 'interesting': ever tried surfing in a scull? The course was slighly shortened to not go round the rock itself as the the tide-race on the shoreside channel was reckoned unsafe, so only 7500m not 8k. We were in our 4+ coastal scull Endymion. Raced twice, the first in our ladies B and the second in a 'mixed' masters B, where the course was shortened by 2k by avoiding the dog leg. We came an honourable last in both races but still scoring points for the SW Coastal League. NB our B crews are very much veterans: most if the other crews (even their Masters) are much younger.
After that took today off as my day of rest. .
Susan. Sorry to hear your latest run was slower than hoped. I used to hate anything cross-country at school, which is why (I;d argue) I've never run since.
Mike. Hope my results for tge CTC helps. I always find guessing a feasible, an fast npace for anything jnterval difficult: do alsays brest to have two (or more) goes.
Dean. Hope the weather for your regatta wil be better than our (coastal) - now postponed until June.
Rod. Best wishes for your 100k WR Lwt relay attempt. The Diamonds are planning some large team 60+ and 70+ attempts in September if you still want to do more. EDIT: congratulations, and yes I see you do want to get more.
For me:
Thursday, swam 1800m and Scottish Country dancing in the evening,
I was going to have a go at the Sub7 ITC (5k) Friday. Did my 20 minute warm-up, however although it was close to plan I was feeling tired throughout. a,mist abandoned at that stage. However ended up doing the 5k anyway, albeit from a very steady start: 1k splits paces: 2:21 (23), 2:16.4 (24), 2:12.5 (24), 2:08.9 (25), 2:01.9 (28) for an overall 2:12 pace. Finally hitting normal form in the last 1000m. So technically I have done the ITC, but the time is woefull so will have to go again.
Yesterday my club Teign Scullers did Torquay's coastal regatta: from Torquay harbour along the northern Torbay coast to Thatcher rock and return via a dog-leg. Gsle force winds had dropped by the time we started rowing however the sky was overcast and there was 2m swell, that was 'interesting': ever tried surfing in a scull? The course was slighly shortened to not go round the rock itself as the the tide-race on the shoreside channel was reckoned unsafe, so only 7500m not 8k. We were in our 4+ coastal scull Endymion. Raced twice, the first in our ladies B and the second in a 'mixed' masters B, where the course was shortened by 2k by avoiding the dog leg. We came an honourable last in both races but still scoring points for the SW Coastal League. NB our B crews are very much veterans: most if the other crews (even their Masters) are much younger.
After that took today off as my day of rest.
.Marjorie
Re: Sub 7 Indoor Rowing Club (UK)
That's the one I'm talking about!Amazing Amazon wrote: Rod. Best wishes for your 100k WR Lwt relay attempt. The Diamonds are planning some large team 60+ and 70+ attempts in September if you still want to do more. EDIT: congratulations, and yes I see you do want to get more. .
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
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DavidA
- 10k Poster
- Posts: 1478
- Joined: March 16th, 2006, 4:35 pm
- Location: Amberley Village, OH
- Contact:
Re: Sub 7 Indoor Rowing Club (UK)
Wow!Rod wrote:Yesterday I took part in a new world record for;
100k in the 30-39 Lwt small team (10 or less) Category (you can be older but not younger to be in the team..).
10 of us from Sub 7 went to the David Lloyd gym in Finchley, North London and did it in 5 hours 36.5 which was an average of 1:40.9. It worked out as a session of something like 66 reps of 30 seconds flat out with 4.5 minute recoveries...which was pretty tough!
That's 3 world record certificates up on the gym wall now....... and I've got a 4th coming up in September as I'm doing one with a team of over 60's the week after my 60th Birthday on September the 19th.....it's all GO for us oldies!
Congratulations!
Very cool
David
Re: Sub 7 Indoor Rowing Club (UK)
Wow indeed! Many congrats Rod and to the rest of the team - stunning achievement. Did it move the record on far or just inside?
Nice to read that you're back in your busy training regime Marjorie. Better luck with your next 5K...
I only do a few more meters than your weekly total per month Dean. Cant imagine putting in that much time on the erg!
Yesterday was a dumbbells and 30mins easyish session
Today was Sprints and the turn of the 8x500 r3:30. Last time out I managed an overall 1:44.1. Set off trying to stick to 1:43.x and managed 7 of them and a faster last for a 1:42.8 overall. Properly hurt. Wont be making a 1sec+ improvement next time that's for sure!
Nice to read that you're back in your busy training regime Marjorie. Better luck with your next 5K...
I only do a few more meters than your weekly total per month Dean. Cant imagine putting in that much time on the erg!
Yesterday was a dumbbells and 30mins easyish session
Today was Sprints and the turn of the 8x500 r3:30. Last time out I managed an overall 1:44.1. Set off trying to stick to 1:43.x and managed 7 of them and a faster last for a 1:42.8 overall. Properly hurt. Wont be making a 1sec+ improvement next time that's for sure!
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
No Mike, we set a record, there was no record listed for for that category so whatever we did would have been a record, that's the main reason we went for that particular one although we still rowed as hard as we could.MPx wrote:Wow indeed! Many congrats Rod and to the rest of the team - stunning achievement. Did it move the record on far or just inside?
Well done improving the 500's like that it was a fine effort.
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
Thanks David, that's kind of you to say, much appreciated mate.DavidA wrote: Wow!
Congratulations!
Very cool
David
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
I'm only doing one ''main'' erg session a week at the moment while I concentrate on running, here's this weeks, it's not a world record like last weeks but will have to do!
60 minutes capped at 20spm. DF 115. 14096m. Av. Pace 2:07.6
This was 2.2 seconds slower that my recent best but a good workout nonetheless so happy enough to be ticking over at this level....maybe try and do it a bit faster next week though so will up the DF to 120 and see if that helps.
60 minutes capped at 20spm. DF 115. 14096m. Av. Pace 2:07.6
This was 2.2 seconds slower that my recent best but a good workout nonetheless so happy enough to be ticking over at this level....maybe try and do it a bit faster next week though so will up the DF to 120 and see if that helps.
67 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based just south of London.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Best rows as an over 60. One Hour.....16011 metres. 30 mins.....8215 metres. 100k 7hrs 14 mins.
Re: Sub 7 Indoor Rowing Club (UK)
Thanks for posting the vid Rod. Back in the real world, not at all bad result for you on just one session per week. How's the running going? Making the progress that you expect on the track?
My routines were a bit disrupted this week. Attended a blood letting session on Thursday so gave exercise a miss. Tried the AWL Pyramid on Friday but only stayed on target to 800 on the way up. Did well to keep going at all, albeit way off pace until the last 3. Then got busy on Saturday and missed an opportunity for a session so that just left today to catch up with last weeks programme. Should have done a 6kTT on Thurs. Since I'd missed a bit of training I decided to do a 10k instead. Messed up the start by forgetting to put the fan on. I was 600m in and did a ridiculous attempt at one armed rowing while undoing my left strap half getting off the erg to put on the fan then strapping back in. Obviously wasted more time than just stopping and doing it sensibly! That made me over compensate until the end of the 500split to try to get back on track and I certainly paid for that extra pace later. Target was sub40 mins so 2:00 pace with a couple of faster strokes at some point would have done it, but I set off at 1:58.x for some reason. Towards the end of the 6 k with HR rising dangerously I decided the pace would have to drop at the 6k mark. So the first 6K was completed in 23:43.3 (1:58.6 pace) which amazingly was faster than my last 6kTT of 23:47.8. I then settled in to pulling mostly 2:04/2:05/2:06s. While cranking out stats in my head to pass the time it occurred to me that if I could pull a very fast last 500 I might still hit the sub 40 target. I reckoned I needed low 1:40s and as I accelerated away at the 500 mark the projected time dropped to 39:59 when pulling 1:42 strokes. Tried to stick to that and just about made it, but HR had maxed out and the last three strokes were nowhere near! So I now have a 10K SB of 39:59.0 (so 1:59.95 pace). Wooppiewoo!
My routines were a bit disrupted this week. Attended a blood letting session on Thursday so gave exercise a miss. Tried the AWL Pyramid on Friday but only stayed on target to 800 on the way up. Did well to keep going at all, albeit way off pace until the last 3. Then got busy on Saturday and missed an opportunity for a session so that just left today to catch up with last weeks programme. Should have done a 6kTT on Thurs. Since I'd missed a bit of training I decided to do a 10k instead. Messed up the start by forgetting to put the fan on. I was 600m in and did a ridiculous attempt at one armed rowing while undoing my left strap half getting off the erg to put on the fan then strapping back in. Obviously wasted more time than just stopping and doing it sensibly!
That made me over compensate until the end of the 500split to try to get back on track and I certainly paid for that extra pace later. Target was sub40 mins so 2:00 pace with a couple of faster strokes at some point would have done it, but I set off at 1:58.x for some reason. Towards the end of the 6 k with HR rising dangerously I decided the pace would have to drop at the 6k mark. So the first 6K was completed in 23:43.3 (1:58.6 pace) which amazingly was faster than my last 6kTT of 23:47.8. I then settled in to pulling mostly 2:04/2:05/2:06s. While cranking out stats in my head to pass the time it occurred to me that if I could pull a very fast last 500 I might still hit the sub 40 target. I reckoned I needed low 1:40s and as I accelerated away at the 500 mark the projected time dropped to 39:59 when pulling 1:42 strokes. Tried to stick to that and just about made it, but HR had maxed out and the last three strokes were nowhere near! So I now have a 10K SB of 39:59.0 (so 1:59.95 pace). Wooppiewoo!Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
Yesterday did my usual Dumbbell and 30 min erg session.
Today was back to sprints - yippee! The turn of 16x250 r90. Last time out I was in the low 1:40s with a faster last for a 1:40.3 overall. Gave me the confidence to try all 16 at sub 1:40. Managed 15 @ 1:39.x and a faster last for a 1:38.7 overall. Pleased with that improvement. I was a bit frustrated by RowPro though. It (again) failed to record all 16 reps - had 13 of them. Fortunately all of the reps are on the log card so I was able to copy the other three across but of course they don't then appear in the table and stats for the session and it takes a while to be sure which it has and which are missing (it was reps 13,14,15 tonight). Seems to happen about 1 in 10 interval sessions, always the ones with lots of reps like the 17 in the AWL Pyramid or 16 here .....
Today was back to sprints - yippee! The turn of 16x250 r90. Last time out I was in the low 1:40s with a faster last for a 1:40.3 overall. Gave me the confidence to try all 16 at sub 1:40. Managed 15 @ 1:39.x and a faster last for a 1:38.7 overall. Pleased with that improvement. I was a bit frustrated by RowPro though. It (again) failed to record all 16 reps - had 13 of them. Fortunately all of the reps are on the log card so I was able to copy the other three across but of course they don't then appear in the table and stats for the session and it takes a while to be sure which it has and which are missing (it was reps 13,14,15 tonight). Seems to happen about 1 in 10 interval sessions, always the ones with lots of reps like the 17 in the AWL Pyramid or 16 here .....
Mike - 67 HWT 183
Re: Sub 7 Indoor Rowing Club (UK)
Completed the GardaLonga 2017!
500km away from home on Lake Garda in Italy.
It was a great weekend with the crew. We maybe weren't the fastest, but we had a great time and a good row.
We had one of the very few wooden boats on the water and one of 3(?) quads.
the wooden boat (and sculls) offered more bouyancy and stability on lake garda as the backwash from ferries, jetskis, etc. waves from the crosswinds etc, can make it a little tricky.
the distance was 25km which we finished in 2:40:17s - a tadge faster than i expected.
The only regrets i had was not having a decent seat pad between buttocks and wooden seat. my legs/arse were numb for about 3 hrs afterwards.
Also had wobbly sealegs all day.
I was on stroke in the old tub, and I think we placed 13th overall (K2 was first in just over 2 hrs) - and the second quad.
Being as we took a e-gig that was good going.
Work has impeded on most of my training this week - have to go to switzerland today until friday (sounds far - but its only a 4hr drive)
photos here:
https://goo.gl/photos/fJ7wkjy613gQVdGo9
#GardaLonga2017 #PSV_MÜ_ROW #RowLikeYouStoleIt
500km away from home on Lake Garda in Italy.
It was a great weekend with the crew. We maybe weren't the fastest, but we had a great time and a good row.
We had one of the very few wooden boats on the water and one of 3(?) quads.
the wooden boat (and sculls) offered more bouyancy and stability on lake garda as the backwash from ferries, jetskis, etc. waves from the crosswinds etc, can make it a little tricky.
the distance was 25km which we finished in 2:40:17s - a tadge faster than i expected.
The only regrets i had was not having a decent seat pad between buttocks and wooden seat. my legs/arse were numb for about 3 hrs afterwards.
Also had wobbly sealegs all day.
I was on stroke in the old tub, and I think we placed 13th overall (K2 was first in just over 2 hrs) - and the second quad.
Being as we took a e-gig that was good going.
Work has impeded on most of my training this week - have to go to switzerland today until friday (sounds far - but its only a 4hr drive)
photos here:
https://goo.gl/photos/fJ7wkjy613gQVdGo9
#GardaLonga2017 #PSV_MÜ_ROW #RowLikeYouStoleIt
Dean
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
2020 Season: 196cm / 96kg : M51
Training Log - ʕʘ̅͜ʘ̅ʔ -Blog
~seven days without rowing makes one weak~
-
Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Mike - Excellent improvements in the AWL pyramid and a flying 5k TT of 19:24.6. Great interval session results too. 10x1min r1; I am sure you will get all intervals under 1:40 pace soon. Nonathalon – same here, I don’t expect anything above about 930 points although maybe will get close to 1000 for full marathon as an LWT. What a cracking 10k under 40 minutes even if the pacing wasn’t as planned and you lost a few seconds to switch a fan on. Wonderful improvement on the 16x250 r90.
Dean - Best wishes on your planned marathon in Nunchritz. I hadn’t planned to go this year, (even years at Nunchritz and odd years at Helsinki for me at present). Did you get you take the management job that you mentioned? I assume that you did if you are now on your way to Switzerland.Looks like you had a great time at the 25km regatta on Lake Garda. Beautiful photos too. Wont forget something to sit on next time – yep, wooden seats are a pain in the ****. Very impressive to reach 114k in first week of the new ergo season – in comparison I have done 27k since May 1.
Rod - Good news on the running races.Congratulations on the Sub7 team world record 100k on 6 May and Carol’s and your part in that. Also best wishes for the planned over 60s version in September and the national and international races that you are contemplating. Brilliant results including a PB on the 60mins at 20spm – never thought that we would see you excel at that.
Marjorie - Congratulations on your season highlights of a hammer and exceeding 1000 points on each of the nonathalon distances up to and including half marathon.Fabulous 10 x 30 secs rest 60 secs. Superb effort to be under 20 secs for 100m. Well done in the Exmouth and Torbay coastal regattas especially with the swell. I hadn’t realised the races where as long as 8k either.
Richard - I wish you a long, healthy and happy retirement. Good to see you knocking out some fantastic results on the CTC, Sub 7 challenge and 500m.
Dean - Best wishes on your planned marathon in Nunchritz. I hadn’t planned to go this year, (even years at Nunchritz and odd years at Helsinki for me at present). Did you get you take the management job that you mentioned? I assume that you did if you are now on your way to Switzerland.Looks like you had a great time at the 25km regatta on Lake Garda. Beautiful photos too. Wont forget something to sit on next time – yep, wooden seats are a pain in the ****. Very impressive to reach 114k in first week of the new ergo season – in comparison I have done 27k since May 1.
Rod - Good news on the running races.Congratulations on the Sub7 team world record 100k on 6 May and Carol’s and your part in that. Also best wishes for the planned over 60s version in September and the national and international races that you are contemplating. Brilliant results including a PB on the 60mins at 20spm – never thought that we would see you excel at that.
Marjorie - Congratulations on your season highlights of a hammer and exceeding 1000 points on each of the nonathalon distances up to and including half marathon.Fabulous 10 x 30 secs rest 60 secs. Superb effort to be under 20 secs for 100m. Well done in the Exmouth and Torbay coastal regattas especially with the swell. I hadn’t realised the races where as long as 8k either.
Richard - I wish you a long, healthy and happy retirement. Good to see you knocking out some fantastic results on the CTC, Sub 7 challenge and 500m.
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Two Pudding Kid
- 2k Poster
- Posts: 347
- Joined: October 10th, 2008, 8:15 am
- Location: Birmingham, UK
Re: Sub 7 Indoor Rowing Club (UK)
Me - as with all good athletes (and the mere mortals like me) a little R & R is required. 
As far as erging is concerned I am doing very little since the half marathon on 22 April. Really struggled around Milton Keynes half marathon May 1st for a personal worst - my hip flexors and knees arent keen on running and didnt really enjoy offroad parts, (scenery nicer but more tricky underfoot). 10k run on May 7th was also a disaster - guess I had really recovered from the half marathon, (maybe the chip timing failed just to save my embarrassment of being placed 4th from last 
) CTC - once was enough and happy with result of sub 2 minute pace average, (hilariously slow to most of you I know). 5k - thats where the effort has been so far. Results 21:31.6 (HWT), 21:31.0 (was LWT afterwards so that doesnt count), 21:30.3 as a definite LWT. Result is pathetic but was still best of 50-59 ladies on Concept2 season rankings when I looked 2 days ago. On another mission this weekend - Gothenburg half marathon run, (only 50000 other nuts on the road but at least we have a start spread over 3.5 hours).
As far as erging is concerned I am doing very little since the half marathon on 22 April. Really struggled around Milton Keynes half marathon May 1st for a personal worst - my hip flexors and knees arent keen on running and didnt really enjoy offroad parts, (scenery nicer but more tricky underfoot). 10k run on May 7th was also a disaster - guess I had really recovered from the half marathon, (maybe the chip timing failed just to save my embarrassment of being placed 4th from last ) CTC - once was enough and happy with result of sub 2 minute pace average, (hilariously slow to most of you I know). 5k - thats where the effort has been so far. Results 21:31.6 (HWT), 21:31.0 (was LWT afterwards so that doesnt count), 21:30.3 as a definite LWT. Result is pathetic but was still best of 50-59 ladies on Concept2 season rankings when I looked 2 days ago. On another mission this weekend - Gothenburg half marathon run, (only 50000 other nuts on the road but at least we have a start spread over 3.5 hours).