Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

Mike - a bit of method in the madness, (took my opportunity to do the 1 min madness as LWT), the C2CTC needs doing again whatever weight.

Gearing up for 50k this weekend, (should keep me amused for around 4 hours and 10 minutes). Mentally ready and got the food sorted - physically anyones guess, 2:30 is easy but 6000 pulls of the chain is fatiguing.

PS No Aldershot 6k this year, (just asked the question - Stuart has moved to Telford and no-one else is stepping in). Even more reason to get myself into Exeter, (oops and do some serious training as at 21:30 for 5k I am going to be seriously left behind). Got to scratch my head on what category to choose as 40+ HWT and LWT will be impossible to win - so do I go "Open" and gamble?

Another X-training comp to do too - September is going to be rather mad.

[Rod]

My first 'proper' interval session for a few months, oh how I've missed that deep, gut wrenching feeling Lol!

6 x 1k.with 1 minute rests.

Average pace 1:54.2

33 spm.

Drag Factor 115

I hope to improve that by a lot when I repeat it in 2 weeks time.

[Rod]

It's time to start getting serious again and a return to thinking''will I make it to the end or am I going to collapse after the next stroke'' !

6 x 500.2'r ..all static starts...as usual...

Average time (and pace) 1:45.4
35 spm
Drag Factor 115

It will do for now but I need to be 4 or 5 seconds faster by the British Championships in December....ooooerr...

[MPx]

Hope the 50k went well Susan - amazing distance to go for.

Two good interval sessions Rod. Looks like the first for sharpening for 5 or 10k and the other for a 2k? I'm actually slightly inside your 6x500r2 now but I'm sure you'll overtake me again soon enough!

I've done 5 sessions since 12th...
13/7 5kTT. Needed inside 19:20 for a SB. Started at 1:55 which was OK for 5 splits, then collapsed on 6 and 7, managed to wind myself back up to target for 8 and 9 and actually sprinted the last in 1:44 to get the SB with 19:17.1. Pleased to have an SB, but it wasn't pretty!
14/7 Dumbbells and 5k@20 2:00 for 19:59.4
15/7 July CTC. As always tough to know what pace to target. Decided 1:45; 1:46; 1:47; 1:48 and back down again. Managed to get within that and with a very fast last 250 for a 1:45.3 avg 14:02.6. I think I'd be able to loose 3 secs to creep under 14mins, but I wont cos its near enough and faster than I thought I'd get anyway.
17/7 Dumbells and 30mins easy
19/7 10x1min r1. Last time I tried to get all 10 reps below 1:40 pace which I did but the laptop crashed after 7 reps and I'd had quite a bit of rest by time I got it back for the last 3. So that was again the target. 1:38.7, 7x1:39.x, 1:43.3; 1:38.1 for a 1:39.5 avg. B****r! Just couldn't make myself do the 9th one. Oh well - I'll try again next month!

[Rod]

Another 10k tonight,

40.6 seconds faster (2.0 seconds on pace) than the one I did on Monday so getting it back down again.

Total time...... 39:16.1
Pace..............1:57.8
SPM...............33
DF.................110

Next step is Sub 39 hopefully by the end of next week....

Nice work going in there Mike, could be fun between us on the shorter stuff soon by the look of it....ouch!

[Two Pudding Kid]

Rod - great return to erging with a variety of pace and endurance sessions.

Mike - always nice to have a seasons best 5k especially if you are going to Exeter. Well done on the July C2CTC. I am sure you will get the 10 x 1 min r1 under 1:40 soon - with or without RowPro.

Me - disappointment on the 50k, (well 34.2k happened and by then I had had enough). Not like me to handle down but after 2 hours 55 minutes I took a longer rest than the previous ones and couldnt see how I was going to benefit from continuing with pace dropping away. It would have been virtually impossible to have finished before the gym closed and it is the last third of these long distance challenges is what does the physical damage. Glad to report no skin off and only minor back/neck/shoulder ache. Lost 1kg in weight which cannot be good- had drunk 1 litre of sport drink so that would be a serious deficit, (temporary LWT). Looking forward to another go on 6 August.

Other stuff - ready to hit the gym for personal training by Wednesday. Had a go at the 1k Wattbike challenge and managed 1 minute 31 secs - did the ergo sprint tactic of just going for it and then hanging on in the second half. 118 RPM to start and 43km/h but dropped away to about 37km/h by the end. Result 39.6km/h average and a personal best. Never going to win this challenge at the gym - maybe in 3rd place, but I was totally jelly legged after. Deadlifts and suspended TRX were on the menu, (nearly regretted slurping down protein shake before the start). Also first crack at 2 new challenges on the X-training.

Friday - reverse lunges, bench press and situps for personal training. Finished with some arm work on my own. Did 4 x 32.5k bench which may have equalled my best, (certainly does in the gym but cannot remember if I ever did a single 35kg at Charles's house - I know I thought about it but I didnt trust Charles to have quick reactions as a spotter). Weighted squats, shoulder press and a few more cardio things like step ups.

Tomorrow should be the C2CTC which was a disaster last time for me - 2:07 pace should be how fast I can go non-stop so looking for better. Hoping to get down the park after for 12 metre shuttle runs, (more x-training madness but obviously not possible in a gym). Thinking of taking an old tennis ball with me as we have to pick up a cone in the real event, (hope no dogs want to play) A chance to practise squat thrusts on grass too - such a pain in the **** compared to indoor and I need to learn to do them with more weight on arms and less spring back, (good job people are more used to nuts in the park doing Army bootcamp and the like).

[bisqeet]

Another 10k tonight,

40.6 seconds faster (2.0 seconds on pace) than the one I did on Monday so getting it back down again.

Total time...... 39:16.1
Pace..............1:57.8
SPM...............33
DF.................110

Next step is Sub 39 hopefully by the end of next week....

Nice work going in there Mike, could be fun between us on the shorter stuff soon by the look of it....ouch!

great going, rod.
sub 39 is a decent target to aim for.

summer is here - can't say i'm really motivated to rowing much.
had to redo the bedroom (ours) - put in a door for a balcony (that i haven't built yet)
meant we slept upstairs in the guest room - and because i threw the old bed out, we had to sleep on the pullout sofa bed.

the timing was a bit off - and the new bed, door put in, plastering the walls, new electrics and new bed took more time than anticipated.
meant we slept upstairs in 30+°C for about 4 weeks on a hard small bed.

did the usual beach volleyball, cycling to and from work, OTW and swimming, but nothing much on the rowing scene.
just checking my averages for the months and compared to 2016 i'm rowing currently a third of that.

now the bedroom is finished - had three glorious sleeps on the new waterbed and feel like a new person.
trying to get back to a decent base - mostly r18 HM's 2:00-2:05

[Rod]

3 x 1k.4'r. (All static starts)

Drag Factor 115
1) 1:48.2
2) 1:48.1
3) 1:46.5
Average.....1:47.6.
35spm

Still feeling my way back into the sharper stuff so happy with this as it's a lot quicker than I was going at this time last year....and it's how fast I can go in December to February that really counts.

Great work as always Mike and Susan, good to see you both hard at it (if you know what I mean! )

Welcome back Dean and thanks for the encouragement, my immediate target is the Sub 39 and I hope to be back under 38 before too long.....just hope ''too long'' isn't ''very long''!

[le grand fromage]

Top girl TPK for even trying 50k I've never gone further than a HM and the thought of just a full Marathon send shivers down my spine. I guess I'll try one some time as I've run and skied the full distance but it's not something I'm looking forwards too

Still around and muddling through some sort of 5k training programme with a view to going down to Exeter but probably won't bother Did have Aldershot penciled in as a probable this year, shame it's not going to happen. Currently in the process of replanning some 2k training ahead of BRIC17, was going to start something this week but figured I'll muddle through the week and get the CTC and Sub 7 ITC out of the way. In the end I did them both today, the CTC first then after short rest gave the 1 min a bash. It was only when I went to enter my CTC result that I saw that rolling starts were allowed, did mine with static starts Hey ho not going to have another go Got the pacing pretty much there or there abouts where I am at the moment. Might have gone a tadge faster on the 1st 750 but was really hanging on in the 2nd 750 to 370+ watts all the way, which was pleasing.

CTC
250R1 - 1:32.0 - 37
500R2 - 1:36.3 - 34
750R3 - 1:38.8 - 32
1k R4 - 1:39.0 - 32
750R3 - 1:38.0 - 33
500R2 - 1:35.3 - 35
250 - 1:28.2 - 38

4k - 1:36.8 - 34 - 385 - 12:55.0

Sub 7 ITC 1 minute

1:27.9 - 39 - 341m - 514w

[bisqeet]

some mighty splits there...

hour of restricted HR (150 - UT1) @ R18 for me.

[MPx]

Great to see everyone back and training hard (except where's Marjorie?) - all stuff I couldn't even contemplate in terms of distance, pace, time or all three... Awesome!

I continued in my normal pattern last week

20/7 5k @ 20 avg pace 1:59.9
21/7 3x1500 r5. Last time out avg was 1:50.3. This time 1:49.9; 1:49.8; 1:48.9 for an overall avg of 1:49.5 - pleased with that.
22/7 AWL Pyramid - managed to hit my target pace starting at 1:45 for 100 increasing to 1:53 at the 900 and back down to 1:46 with a fast last 100. First time I've got through it at that pace plan for a 1:50.2 overall avg. Will start next time at 1:44 but will no doubt take many goes to get through all 17 reps on the faster target.

But the real excitement came tonight. I clicked over the old age counter at the weekend - on a lovely break in North Cornwall. So tonight was time to do the Sub7 ITC to see if I could set a reasonable distance worth ranking. I'd hoped to get about 340m actually managed 347m so was happy enough with that - not least because it was good enough for 4th at this early stage of the seasons rankings. Obviously many more will add distances later...but hopefully I'll stay in the top 10%. Was an odd session. Increased the DF to 165. Decided on a 2k warm up, then I intended to do 3x 1 min max efforts on about 9 min (or as much as I felt I needed) rests. All OK at the start. Found the first minute very hard after 250m and was slowing down quite a bit by the end. Thought I was OK to go again after 8 or 9 mins but realised within 30 secs that I wasn't going to repeat and I (necessarily!) eased up a bit - and didn't bother with the third go at all!


Rowpro had me at 348 but annoyingly the PM3 says 347 so I guess that's the official result.

[Two Pudding Kid]

Hope you had a great 60th birthday Mike.

Now the forum has been a bit busier I wont be able to catch up this morning.

Me - redid the C2CTC on Sunday in 16:38.9 or 2:04.9 pace, (happy with that as target was 16:40). Only slightly slower in the 2nd half except for the final 250m. 11 million metres on the erg, (and nearly 900 hours according to my logbook) in 16 years. Followed with a few shuttle runs and squat thrusts. Monday was the 5k on a treadmill at 2% - 31:26, (rather rubbish but dying towards the end). Today is more strength training. Sat is next ergo day - must concentrate on 5k stuff (Exeter here we come) so a 2 x 3k to get started will do. Entered as a LWT so need to concentrate the mind as well.

[Rod]

Happy Big Six-Oh...(Ho, Ho) Mike!

I'll be there with you on the 19th of September....but a Lwt....so a ''Little'' Old Man!

Fortunately that's the week before the100k relay in Newquay so looking forward to seeing you there on the 23rd.

[Two Pudding Kid]

Dean - glad the DIY feels worthwhile now it is over. Brilliant rowing for 18spm half marathons and 1 hour. Plenty of practise for Sub7 August challenge of 30min spm 20.

LGF - awesome Sub7 and C2CTC results.

Rod - great news that you were faster than this time last year on the 3 x 1k r4.

Mike - congratulations on 347m for a birthday manic minute. Have fun with those AWL pyramids.


Personal training for strength Friday then ergo Sat. Currently 4 sessions a week of which 1 is ergo, but will try to get to more ergo when 2nd (and final for 2017) attempt at 50k is done 6 August and step up to 5 sessions a week. Through 11 million metres in my logbook and only 20 mins short of 900 hours - (also in theory burnt off so many calories I dont exist but you know who can scoff a cake or two).

[bojam]

Great to see everyone back and training hard (except where's Marjorie?)

Marjorie off Ninja training?