Sub 7 Indoor Rowing Club (UK)

[MPx]

Another advance on the 5x2kr2 Rod - very nicely done. Best of luck for the sub 38 10k.

Interesting to compare your 5x1kr2 and 2x3kr2 Susan. Obviously I'd expect the 5x1 to be paced quicker but you did the opposite. I'm guessing that's all about restricted stroke rates? Whatever, they look very solid sessions.

I'm into an unusually busy period at the mo so sessions are getting missed annoyingly. Sailing off Cornwall on Friday, Brands Hatch Lotus Festival on Sat, then a busy Tue/Wed/Thur this week may impact further. What I have done is:
31/8 5kTT. Managed 19:17.2 last time. I thought I might have improved enough to get sub 19...so set off at 1:54. As per, couldn't sustain it just after the half way point. Slowed a bit but gradually wound it back up and wasn't too far away in the end with a 19:03.1 @ 1:54.3 pace. Should crack it next time.
3/9 Dumbbells and 5k@20. Managed 19:29.6 @ 1:57.0 avg pace.
4/9 Brought fwd my Tuesday sprint by a day. The turn of 10x1min r1 which also happens to be the Sub7 ITC this month. Have been trying to get all 10 reps below 1:40 pace for three attempts now. Last time failed on the 9th rep although the other 9 were faster and I managed a 1:39.5 avg pace. Still keen to get all 10 on target. Finally managed it tonight - woooopppeeee!

[Rod]

8 x 500.3:30R

Average pace.............1:42.5
Average SPM..............37
DF...........................113

I've not done any fast stuff lately so thought it was time to crank it up a bit and it's just as well as there was plenty of rust getting in the way!

All static starts ....I think it tells me I could do just under 7:02 for a 2k at the moment so comin' along...

Mike........Nice Speedwork....and Cor....what a busy fun life you have!

Susan........never mind about Lwt....you're going well and working hard, nice running too!

[MPx]

Nice sprinting Rod - but you're quicker than that, so sub 1:42 next time!

As expected I missed a few sessions this week - though not quite such glamorous excuses as last week - digging drains; chauffeuring; and delivering a car! What I did manage was:
5/9 30 mins varipace for 7607m
8/9 Dumbbells and 30 mins varipace for 7507m
9/9 3x1500r5 Last time got a 1:49.5 avg, this time 1:49.7; 1:48.9; 1:47.8 for a 1:48.8 avg...so still chipping away at it.
10/9 AWL Pyramid. Managed a 1:49.7 avg which is the first time under 1:50 on this comeback.

[Rod]

The session from Hell.....4 x 1k.5'r

Average pace...................1:45.9
Average time...................3:31.8
Drag Factor.....................112
SPM..............................36

All static starts, Drag factor 112.

This was 0.8 faster pace than 2 weeks ago so happy with that.

It could be viewed as predicting a Sub 7 2k but I prefer to be cautious and see it as telling me I'm getting close.

Still plenty of time to the British Championships (9th December) so it will do for now.

Mike.......Nice bit of ''Chipping'' at those sessions, good luck with further improvements......if you can fit them into your busy life!

[Two Pudding Kid]

Rod - did you have a quiet 60th at the weekend?

[bojam]

Congrats to LGF for his 6K CTC effort... made my 2nd 6K Pb look slow Looks as if Sub-7 is a bit light this month... 6K is just too long for most I guess if they are concentrating on 500m and other challenges coming up...

Still no word from Marjorie she hasn't logged any meters recently but did get the CTC done last month

[Rod]

Rod - did you have a quiet 60th at the weekend?

My birthday is next Tuesday Susan, thank you for thinking of me though!

[Rod]

6k (for the CTC)

Time..................22:20.9
Average pace........1:51.7
SPM....................34
DF......................113

I went off a bit too slowly but the last 2k was 7:19.8 (1:49.9) so I think that tells me there's a faster one to come by the end of the month.

[Two Pudding Kid]

Mike - great work on the 5k TT and hopefully landing a sub 19 minute 5k soon. Well done on achieving the 10 x 1 min r1 all at sub 1:40 pace and improvements on some of your other sessions too.

Rod - apologies for getting your birthday wrong but I am sure the whole neighbourhood cannot wait for one big shindig. Brilliant result on the 8 x 500 r3:30 and 4 x 1k r5. Lovely 6k for the CTC, and good practise as I believe it is the Sub7 challenge for October.

Toby - congratulations on a 6k PB. Marjorie hasnt replied to my text message but is on the entry list for Exeter. I will say hello to her there. Thanks for getting started with a result on the Indoor Rowers league.

Richard - brilliant result on the 6k for the CTC,

Me
6/9 10 x 1 min r1 - 2476m. Gradually increasing pace. 1st interval 241m, last 252m. Done after a poor 975m in 4 min TT for the Indoor Rowers league, (not sure how many Sub7 members are doing this but Toby and me have started).
7/9 deadlifts, pressups, squats, kettlebells, lunges etc
8/9 6k TT target was 26 mins or 2:10 pace and I did 25:59.6. Just sneaked it and pleased as faster than any 3k x 2 r2:30 I had done, and only fractionally slower than a 3 x 2k r2:30.
10/9 Lake Vrynwy Half Marathon run, (or maybe run should be jog nowadays). 2:42.38 or 12:25 mins a mile. Should be easy and very pleasant but lived up to the Welsh image of heavy rain and then the wind got up when the sun tried to shine. Kept my running jacket on for this run as I dont move fast enough to keep warm. Died a bit in the last 3 miles. 93rd half marathon race in 19 years, so still on target for 100 in 20 years. Some knee and hip pain but wearing off now.

Just resting, (I mean from the gym not work), as I need to hit the Exeter 5k and 1k with all I have got. Certainly not vying for a win - 21:30 is my best 5k this season and about 4:06 on 1k. 5k race at 12:30 so no rush.

[Rod]

30 minutes............ fast as I could go!

Metres.................8007
Pace....................1:52.4
SPM.....................34
DF.......................110

Yessssssss.....back over 8k in 30 minutes for the first time in 18 months.

All going well for that 2k at the British Champs in December.

I weighed 73.5k (162lbs) this morning....looks like the lettuce leaves are working!

Susan........great running, well done and good luck with your 5k at Exeter.

[bojam]

Good luck to Susan and Marjorie on Saturday....

Toby

[Citroen]

30 minutes............ fast as I could go!

Metres.................8007
Pace....................1:52.4
SPM.....................34
DF.......................110

Yessssssss.....back over 8k in 30 minutes for the first time in 18 months.

All going well for that 2k at the British Champs in December.

Looks like you're heading for a medal at the Velodrome. Best of luck with your salad munching and training.

[Rod]

Looks like you're heading for a medal at the Velodrome. Best of luck with your salad munching and training.

Thanks Dougie that's kind of you to say.

I got a Silver in the 55-59 Lwt's in Cardiff (2013 I think) so it would be nice to go one better if possible but even to think in terms of the podium is a lot different for me compared to the ''old days''!

I seem to remember you coxing me through a race or two back then....oh what fun it was....and still is thankfully!

[MPx]

Spent an excellent couple of hours watching the Devon Championships today. Marjorie and Susan did very well - and I'm sure they'll tell their stories..... - and Warren was in one of the most awesome heats I've ever witnessed. He managed an excellent sub 17 min time himself but was left for dead by the world record holder Bartosz Zablocki who posted a sub 16 despite stopping for 15 secs with stomach cramps at about 3k in. He went through the first 2k in 6:16 and just kept going ....even faster at the end, sub 1:30 strokes. Surreal!


Back on here you've had a fantastic few outings yourself Rod. The 4x1 and 6K were very strong, but eclipsed in my view by the 8007 30mins. Awesome stuff - congrats on that.

Your 10x1 and 6k inside target obviously set you up well for the 5K today Susan - which was well inside your SB. Very well done on that.

My latest sessions were:
11/9 Dumbbells and 5K@20 for a 19:29.2 (.1 over target!)
14/9 8x500r3:30. Last time 7 @ 1:42.x and a faster last for a 1:41.8 avg. This time 7x1:41.x and a fatser last for a 1:41.1 avg so still going in the right direction.
15/9 Dumbbells and 30 min varipace for 7557m
16/9 6kTT. Last time out I did a 23:18.9 this time 22:52.1 (.1 under!) @ 1:54.3 pace. Very pleased with that improvement almost entirely down to the inspiration from everyone at the Exeter trials - so thank you!

[Amazing Amazon]

Hello all,

See that there's been some worry as to where I've been, sorry just went AWOL for the summer as wasn't erging between early May and August 31st, when I git back on and did the August CTC 200m. Have been quite active on water - did our coastal regatta (9k in women's 4+ and 7k in a mixed 4+, we were last.). Tried to do a 1k race at Wimbleball Regatta in a borrowed single scull - and capsized about a 1/3 jnto the course. Otherwise a mix if recreational 4, 2 and single sculls on the Teign estuary and I've been helping to run novice classes in one of our coastal sculls. Am also now, for my sins, club secretary. Meanwhile a string of house guests and extensive work on putting down new wooden floors in the bedroom and landing meant the erg was stuck, dismantled, in the back bedroom.

Anyway, summer is over, so back now on the, now re-assembled, erg (and the forum). Did a 6k for the CTC on Wednesday (an hbsoectacular 25:56.1, 2:09.6 pace), then a 1011m 4 minute piece on Friday for the IRL (1:58.6 pace) then, of course, the Devon IRC on Saturday.

Devon IRC was much as in previous years: small and friendly, although actual attendance was not so good, including quite a few no shows by registants. Not helped, in my case and I think some others by the obvious road to Cranbrook being closed on the day. We did however have some really fast people there including, as mentioned by MPX, a very fast Polish world champion. We also had rowers from France, Malaga and the all over the UK. There were 6 race ergs, 6 warm-up machines and the spectator display had been set up to show expected finish time, whick is something I miss from the erg race display itself compared to my normal srt up.

My targets were 21 minutes (2:06 pace) for the 5k and 3:55 (1:57.5) for the 1k. Almost hit my target for the 5k, with a 21:01.6 (2:06.2 pace), negative splitting down to 1:52 at the last, however my 1k was dissappointing: I've had a cold and didn't have much to eat and having started off OK ended up almost losing it twice, including 50m from the end and only recorded 3:58.8 (1:59.7 pace). At least it was still under 4 minutes and my 4 minute row is faster than September's last year. Obviously I'm not erg fit yet but nevertheless my 5k was 10 seconds faster than the dissapointing time I did last year so still feeling optimistic that with some regular training I can get back last season's form.

Next weekend I'm at Newquay for the 100k 60+ women's karge team challenge so will be doing some short stuff this week.