Sub 7 Indoor Rowing Club (UK)

[Rod]

10k
38:50.6
1:56.5
33 spm
Drag Factor 115

25.6 seconds on total time and 1.3 seconds on pace faster than last week so happy with that, progressing nicely.

[MPx]

Thanks for the happy birthday wishes....it was last Sunday and it was great (North Cornwall coast, nice hotel, excellent food and lovely weather Sun/Mon - so couldn't be better).

Congrats on the 11Mill meters TPK there'll be a certificate in that from C2! Good luck with the 2x3K on Sat.

Fantastic improvement on the 10k in one bound Rod, another three and you'll be back under 38 mins!
...and yes, I did have an exchange with Joe about the September relay and have signed up to that so look forward to seeing you there.

[MPx]

Training update:
26/7 Dumbbells and 30 mins @1:59.9 7507
27/7 10k @ 20 @ 2.02.0 for 40.40.3 (B****r that .3)
28/7 4 min test. Decided on this because I was knackered and it was the shortest thong I could think of. Legs had nothing in them, just 1150 at 1:44.3
29/7 Dumbbells and 30 mins @1:59.1 7557
31/7 Dumbbells and 30 mins @1:59.9 7507
2/8 8x500 r3:30. Last time out I blew up after 1 rep and paddled the rest. Time before I did 7x 1:43.x and a faster last for a 1:42.8 overall. This time did 7x 1:42.x and a faster last for a 1:41.8. This was much harder than it should have been given my last 6x500 on 2 min rests session at a similar pace, but at least it is still moving in the right direction.

[Two Pudding Kid]

Rod - cracking news that you have taken 25 secs off the 10k time you did the previous week. 115 DF is the same drag factor as me.

Mike - ooh so close on the 10k at 20spm for 2:02 pace and well done on the improvement on the 8 x 500m.

Me - Saturdays 2 x 3k went fine but very hard work for average 2:10.9 at 25pm which just scraped inside target, (red faced after this and couldnt cool down for ages). Tuesdays 30 x 250m started well but blew after 26 reps - 2:06 pace was a little ambitious for spm 28 so my average dropped to 2:06.2 overall. Not too disappointed with the 2nd session but I dont know how I managed to achieve 2:06.4 average only 5 weeks after my op 18 months ago. Monday was a run-through of X-training - went well except for squat thrusts, (need to be able to go 2 minutes non-stop for loads of points). Wednesday was loads of squats, lunges and kettlebell swings. Now resting, (as much as you can when you have to do the normal day to day activities), until Sundays rerun of the 50k.

[Rod]

Wednesday

6 x 1k.1’r
Average pace 1:51.5

Friday
3 x 2k’2’r
Average pace 1:52.2

Happy with these two, speeding up nicely.

Mike……nice session of 500’s, looking sharp there.
Susan……great work as always, good luck for the 50k!

[Rod]

Sunday morning...60 minutes capped at 20 spm

13,977 metres
Average pace.......2:08.7
Drag Factor.........115

Not my best but not far off it so happy enough.

[Two Pudding Kid]

Rod - great news that you are doing well on your ergo sessions.

Me - ok I did the 50k but died badly in the last 10k, (couldnt even hit 2:40 pace at the end) . 4 hours 18 minutes 7.5 seconds of "fun" averaging 2:34.9 pace including about 5 mins 30 of short breaks for drinks and chocs. First 25k easy, then had to fight to stay anywhere near intended 2:31 pace. In theory 2338 calories burnt, and a temporary loss of 1.5kg. Feeling aches in my midback and shoulders after 3 hours gone, and rather rough for an hour or so after the finish. Rather slower than 2015 and 2016 when I was around 4 hours 13 minutes. Back to more normal stuff now - Exeter is only 6 weeks away.

[bisqeet]

Rod - great news that you are doing well on your ergo sessions.

Me - ok I did the 50k but died badly in the last 10k, (couldnt even hit 2:40 pace at the end) . 4 hours 18 minutes 7.5 seconds of "fun" averaging 2:34.9 pace including about 5 mins 30 of short breaks for drinks and chocs. First 25k easy, then had to fight to stay anywhere near intended 2:31 pace. In theory 2338 calories burnt, and a temporary loss of 1.5kg. Feeling aches in my midback and shoulders after 3 hours gone, and rather rough for an hour or so after the finish. Rather slower than 2015 and 2016 when I was around 4 hours 13 minutes. Back to more normal stuff now - Exeter is only 6 weeks away.

great going... !!!

i wonder if sub7 could get a 1 million meter record..

[MPx]

Awesome to saw away for 50k Susan! Don't know how you can contemplate such things let alone actually do them.

That interval training is look good Rod. I'm due one of those 3x2kr2 sessions later this week but last time out I was still in the 1:56s so you're well ahead of me as usual!

A good week for me on the training front.
3/8 Dumbbells and 5k@20 @1:59.0 for a 19:59.1
4/8 6kTT. Previous best so far this comeback 23:47.8... this time 23:18.9 @ 1:56.6.
5/8 Tried the CTC 200m. Thought I might need more than one go. First one was 33.6 @1:24.0 pace. Second was 33.8 @ 1:24.5 pace so it looks like one go was enough! A 400m session is short even for me so I thought I'd add a 100m to round it up to a full 500m and just to set a time for the rankings. I got a 16.7 which is very pleasing as that's as fast as I've ever been - last recorded a 16.7 in 2011 - not that I actually do a 100m very often!
6/8 Wanted a longer session and decided to try the Sub7 ITC 30@20. Set off fairly ambitious expecting to have to slow down which I did a bit but not as much as I expected and ended with 7657m (1:57.5) which is actually a 30min SB even at free rate. Very happy with that.
7/8 Dumbbells and 30 min easy
8/8 16x250 r90. Last time out 15@1:38.x and a faster last for 1:38.0 avg. This time 15@1:37.x and a less fast faster last (!) for 1:37.4 avg so still inching in the right direction.

[Rod]

Just starting to stick my toe back into the faster stuff so had a go at the session from hell.......and guess what....it was....err....Hell!

4 x 1k.5'r
Average pace.......1:48.5
35 spm
DF 115

I've got a 10k on Friday......hoping to get under 38:30.......but there's ''hoping'' and there's ''doing'' so let's see how it goes!

Susan........amazing 50k well done m'dear.

Mike.........a good training week there and a rapid 200m CTC, I don't think I'll get anywhere near it!

[Two Pudding Kid]

i wonder if sub7 could get a 1 million meter record..

Not sure if there is such a thing? Takes me a whole year on my own.

PS I assume that the Nunchritz ergomarathon isnt happening this year, (or at least if it is it isnt being advertised in the normal place)? Dont go out of your way as I wasnt planning to have a go until 2018 anyway, but wondered if you knew anything about it.

PPS Hamburg ergomarathon is 3 March 2018 - with the interest in this the difficult part is getting the entry, (all 12 single person entries sold in well under 24 hours this year, although I think all from the waiting list were allocated a place 2017). The invite will probably be November or early December. Do people really love ergomarathon that much or is it the "all you can eat inclusive buffet" afterwards. Actually I am getting a bad reputation (I think), for being a gannet - my German language skills are very basic but if looks say what I think they do!. My argument would be that I have to row the longest so being the oldest and lightest isnt the deciding factor. Hoping to do the Starnberg and Hamburg double a fortnight apart, (better ask the boss nicely and not get involved in helping out at the World Indoor Athletics in Birmingham, UK which unfortunately clashes).

[Rod]

10k Time Trial

Total Time.........38:29.9
Average pace......1:55.4
33 spm
DF.....115

That's 20.7 seconds faster than 2 weeks ago so moving along nicely.

Problem is....how much faster can I go next time?.....Hmmmmmm....

[Two Pudding Kid]

Mike - a very good week of training with a brilliant 6k TT, flying 100m to equal your best, and last Tuesdays sprint session improvement.

Rod - excellent news that your 10k time is improving fast and getting ever closer to 38 minutes.

Me - havent been near an ergo since Sunday but 4 sessions planned next week, (5k training and the Sub7 and C2CTC). Wednesday was an easy 37:38 for 5k run, and yesterday squats and pressups with a few lunges and step ups thrown in. Today should be a 10 mile jog - looks nice outside as well. This morning 1kg over LWT so got to stay focussed on exercise and food!

[Rod]

4 x 1k.5'r

1) 1:47.8.........36 spm
2) 1:47.7 ........36 spm
3) 1:47.8.........36 spm
4) 1:46.7.........36 spm

Average.....1:47.5 which was 1.0 faster than last week so going well....but need to get it under 1:45.0 if I'm going to do a decent 2k!

Marjorie.......are you ok....long time no hear from?

[Two Pudding Kid]

Rod - sounds like your session from hell is turning into something more enjoyable. Lovely improvement.

I will text Marjorie and let you know what happens.

Me - Monday was 2 x 3k r2:30 26spm better than 2:10.5 pace. Only just made this. Upped pace by 0.4, cut rest by 30 secs and added 1 to stroke rate from last time. Yesterday was 750 x 7 r2:30 at various stroke rates and DF 95 - never tried 12 spm before so that was a whole new ballgame, (personal trainer finds stroke rate control easy but I am not that good). Didnt think it would be that tiring but big cardio effect. Finished with 2 x 200m - 51.7 and 49.6 secs after done at 100 DF and 33spm. Today is 5k run and tomorrow back at the gym for some strength work. Next big ergo session is the 30 min r20. I am 8037m away from 11,111,111m logged so maybe I can finish this carefully.