Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

Happy 60th Birthday Rod. I am sure you will celebrate in the usual way and skip the salad today

Me - got to scoot as it is personal training today before work. Who said they were up for some 2k training. Got to make a start - would like a medal at BRIC but will certainly have to go lightweight to stand a chance, (unlike Rod I am about 1.5kg over). I like salad but thats not the problem.

[Rod]

Today is my 60th Birthday (How the hell did that happen!!!)....so....I rowed for 60 minutes.


Metres......................15,765
Average pace..............1:54.1
Drag Factor................110
SPM..........................34

This puts me at the TOP of the WORLD rankings for 60-69 Lightweights.

I was 73.6k (162lbs) this morning.....so now for some CAKE!

[Citroen]

Many happy returns. Still looking good for the velodrome.

[Rod]

Many happy returns. Still looking good for the velodrome.

Thanks Dougie, I'll be working hard at the 2k pace stuff now.....still a long way to go though!

[Amazing Amazon]

Best wishes on your 60th birthday, Rod. Welcome to the Diamonds.

[MPx]

Happy Birthday Rod - I think I preferred my 60th celebration of a couple of days away on the North Cornish coast to yours spending an hour on the erg...but each to their own!

Just two more sessions from me
18/9 Dumbbells and 30 mins varipace. Felt awful so backed right off and only covered 7337.
19/9 4Min TT for the IRL. Recently did one for the rankings and 1187. Tried for the magic 1200 but couldn't quite manage it so ended with an 1197 on the PM3 (although RowPro reported 1198). Pleased with the improvement which keeps me at No1 temporarily until more people start posting. But should get the 1200 before the end of the season anyway.

[DavidA]

Today is my 60th Birthday (How the hell did that happen!!!)....so....I rowed for 60 minutes.


Metres......................15,765
Average pace..............1:54.1
Drag Factor................110
SPM..........................34

This puts me at the TOP of the WORLD rankings for 60-69 Lightweights.

I was 73.6k (162lbs) this morning.....so now for some CAKE!

Happy Birthday!
Wow and Congratulations for an awesome distance, and being on top of the world!

David

[Two Pudding Kid]

Rod - you know how to celebrate. Fantastic 60 mins on your 60th. Congratulations on reaching the gold standard of 8000+ metres on the 30 mins.

Mike - nice improvement on the 8 x 500m r3:30. Brilliant 6k TT. Excellent work on the 4 min TT.

Marjorie - you must be progressing on the OTW technique well to be involved in coaching already. Hope you enjoy being club secretary. Superb 5k on Saturday and so close to 21 mins. Best wishes with the 100k 60+ womens team event.

Me -

Exeter was a case of doing what I thought I could achieve rather than what I would like to be able to achieve. Having not done sub 21:30 all season I kept just inside 2:09 average until 3k in and then began to ramp it up for the last 2k. Result 21:23.0 (2:08.3) pace with which I am pleased with. HR max 181 achieved and feeling a little lightheaded after so I think I gave it my all. 1k was only going through the motions and although I would have liked 4:06 that would have probably only happened on fresh legs, so 4:07.6 not that bad. Earnt myslf a steak and some sticky toffee pud later.

Monday - easy Xtraining stuff
Tuesday - 30 x 100m r45 secs and 1k at 2:06 pace. Although I just scraped home 1:55 average pace on the sprints by flying starts it did take 37spm, (personal trainer was hoping that I could do it at 35spm but I aint that good). 1k sounds easy at 2:06 pace to finish but the last 300m were hard work. Average spm 30.
Today - work are having charity exercise today and tomorrow. I have signed up for Nordic waling and Bollywood Dancing. No experience at either so guaranteed to make a prat of myself, but am I bothered
Tomorrow - personal training geared at 6k
Sunday - Ealing half marathon run, (hoping predicted sun shows up as Lake Vrynwy 2 weeks back was very soggy run).

[Amazing Amazon]

Rod, good 60 ijnutes there - not sure I'd do 67 mins for /my/ next birthday.

Susan: amazed how busy you are, I just don't seem to be able to find the time.

Like Susan did some short stuff today as prep for Newquay on Saturday: in my case 15 x 200m, rest 1:15, followed by a 1k. Averaged 1:50.5 pace on the reps but took 4:44 for the 1k, as it was my warm down .

Pace (spm) for the 15 x200m reps were: 1:49.5 (33), 1:49.5(32), 1:49.2 (32), 1:49.2 (32), 1:51.7 (30), 1:52.0 (29), 1:52.0 (29), 1:52.2 29), 1:51.7 (31) 1:51.0 (31), 1:51.0 (31), 1:50.7 (31), 1:51.2 (31), 1:49.5 (34), 1:48.0 (33).. Should be able to better that with the much longer rests I'll get in Newquay. Note to self - need to keep the reps up .

[MPx]

Interesting that you both (Susan and Marjorie) did a many reps short session. It was of course also on the agenda for me in prep for Newquay. I wanted to replicate the conditions that JoeK has outlined as best I could, to see if my hoped for pace might be doable. I lowered drag to 120 (from my normal 145), moved footplates to just 2 holes showing (from my normal 4), and wore no shoes but lots of socks (3 pairs) as suggested, also left the footstraps a bit loose, since they clearly can't be tightened. Then set up a 16x200 on 2min rests.

The good news was that lowering the DF, while robbing me of low pulls, didn't really stop me achieving a decent time for 200m. The bad news was that I may well be in all sorts of trouble with the footstraps - an aspect I hadn't thought about much one way or the other. On two holes with loose straps, hard strokes were very very difficult and hurt the tops of me toes quite badly. I couldn't keep my feet high enough under the strap so it was mostly across my big toe and at full chat it hurt on the transition from stroke to recovery. I always row my cool down strapless with no issues, but 2:06 pace or slower isn't really going to cut it! My heels came away from the footrests too much and I almost lost contact towards the end of the reps forcing me to slow. Since I didn't want to do myself any damage I abandoned the set up after three reps, and moved the footplate up one more notch (3 holes) and then after one more rep I tightened the straps up. After 8 reps I went back to 4 holes and tight straps. Rowpro crashed after 12 reps but the PM3 recorded all 16. They were all between 36.9 and 37.4 seconds which would work out as an avg pace just under 1:33. I see that the next two younger generations have achieved times around 5Hrs 15 which is a 1:34.5 avg so I should be able to contribute something at least....but the strap issues may yet derail me.

[Two Pudding Kid]

Got to get a move on today but best wishes for the Newquay 100k participants tomorrow.

Me - did a 6 x 1k r1 at 2:09 yesterday. Very happy with that at 25spm. Will be doing a 6k TT or two before the end of October hopefully close to that.

[MPx]

Well its the end of the day after the 100k records for three teams of 60 pluses have been set or improved. I've got a few aches and pains but overall have come through relatively unscathed. It turned out that the loose strap issue was very much the biggest (possibly only) issue for me. It cost some energy, considerable pain in the front of both hips, and limited my max stroke rate to the mid 30s. That aside I was otherwise in my "comfort zone". No distance work at all, just a (never ending) sequence of 20 stroke full on sprints on about 5 minute rests. I had expected to be going for low 1:30s, but every rep managed to get down into the high 1:20s by about stroke 6 and for many of them managed to keep it there for perhaps 10 strokes. This is actually the second world record I've been part of - but since the other simply involved driving a car slowly in a very long queue of similar cars, this one feels a significantly greater achievement!

The 60-69 100k record for large team HWT men will be recorded as 5:26:54.3 which is a 1:38.1 avg pace. There were many Herculean efforts put in and it was a privilege to be part of it. Everyone was super supportive giving positive encouragement throughout. It only happened due to the efforts of Tommy Gee and his mates in Newquay and the team captains - for us Joe Keating. So many thanks to them and especially to (in rowing order) Andy; Andy; Ted; Mike; Richard; Mike; Colin; (me); Joe; Mike; Rod; Norman; and Alain who made it possible for me to be part of setting a world record!

The 60+ ladies and 70+ men were also successful in their bids, so many congrats to them too.

[Rod]

The 100k at Newquay was a great success as Mike has reported and I thoroughly enjoyed being a part of it.

It was good to see Mike and Marjorie in ''real life'' rather than just on here too!

I hope that we have the chance to do it again next year so maybe Richard Cheeseman will fancy joining in as he's 60 quite soon I believe.....Richard?

DavidA.......thank you for your kind words on my Birthday last week, they were very much appreciated.

[Rod]

I'm on holiday but it was raining and the hotel has an excellent gym with an erg 'studio' so thought I'd have a bit of a row..and set a.NEW BRITISH RECORD....for 6k in the 60-69 Lightweight category.

Time...............22:21.3
Average pace....1:51.7
SPM................36

It was 16 seconds faster than the existing record but is 3.4 too slow to get me to the top of the world rankings so I'm 'only' 2nd!

I could have gone much faster but the flippin' erg kept moving backwards and I was bashing my arm against the oar on the rear wall so had to shorten my stroke for a lot of it..which slowed me down!

Oh well, I'll have another go soon!

[MPx]

Superb effort, many congrats on the BR Rod. Hope you got my email from Monday sent to your old fastmail address.

I took Sunday as a rest day and continued to feel a bit fragile, but nevertheless on
Monday: Dumbbells and 30 mins varipace for 7557m - felt normal.
Tuesday: 16x250r90. This was actually scheduled for last week but I did a bastardised version as practice for Newquay so thought I'd do the real thing to enable me to keep monitoring progress. Last time I did 15x 1:37.x and a faster last for 1:37.3 avg. This time 14x 1:37.x (where x<5); a 1:36.8 and a faster last for 1:36.8 overall. So progressed being maintained, but finding out was probably an error. I suspect my sprint muscles were a bit sore from Newquay and another full on 16 reps have left me a bit crocked. As a result :
Wednesday: an abbreviated dumbbells session on much lighter weights and 5K @20 taking a full 22:22.2 on very short strokes.

I'm at the blood letting tomorrow which seems to me a good time to take a couple of days rest and then see if I can manage something gentle at the weekend.