Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

Marjorie - brilliant 15 x 200m r1:15 for 1:50.5 average

Mike - well done on pulling out those repeated 200m in training and at Newquay. Good timing to donate blood post-event and take a couple of days rest to relieve any soreness and fatigue.

Rod - congratulations on your new 6k BR in a phenomenal 22:21.3, and taking quite a slice off the existing time. Best wishes on improving on it.

Me - Ealing half marathon 3969 out of 4181, (snail at 12:09 mins a mile). Weather perfect and plenty of room to run. Fairly flat course and lots of support. Happy with 2:39.22 which is second fastest of 6 this year. 94th half marathon race. Made the most of the weekend by going to the Musical Museum at Brentford and also Kew Gardens, and got to see the show "Kinky Boots" in London. Been evading going to the gym since but will be back to it tomorrow - aching knees and hips. Saturday will hopefully be a 6k TT, (not only because of the various challenges but also hoping to race one in Dusseldorf 16 December.)

You have all put in fantastic contributions to various World records at Newquay - unrelenting sprint madness. Glad it was a successful day.

[bisqeet]

getting back into some sort of regular training rhythm..
had a hashimoto flare, which put be back a bit. put on 10kg in a few weeks, tired all the time, a goitr that will probably have to be removed..
upping the meds helped - more or less back to normal now (except the 8kg).
Training was a chore, although i was still managing 3-4 sessions (OTW/Indoor) nothing worth writing about. no TT stuff - a lot of hard stuff was HD'd or opted just for SS.

Last few weeks has been mostly longish stuff, with a few hard pieces thrown in. I'm not where i want to be, but getting back. I left casey's 2k plan in June, not being able to keep up.
basically not at all satisfied with myself.

PP typical testing the water stuff 8x500m


RPE 8 - not full out on the first 5, 6&7 were hard going, 8 hit the spot..

finished off the session with a HM

[bisqeet]

yesterday a bit of Fatlek 30 minute training.
looks a bit messy on the report but a mixture of R18-R26 using 11W/Stroke
~ 76xxm

finished off with a 60m "cool down" - not sure why i picked r17 - a little slower than my r18 - but it was a nice little sweet spot.
hardly any deviation of HR at a little over 10W/Stroke

[Rod]

Susan.......... great running m'dear well done!

Mike................email received, thanks, will reply soon re; visiting you.

Thank you for the kind words on my record both of you they're very much appreciated.....now for some more!

[DavidA]

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!

I expect to have a photo in the front lobby now - they have such excellent exercise facilities that a British record was set there!

David

[Rod]

10k

Time.......................37:44.2
Average pace.............1:53.2
SPM.........................35

It was a seasons best and put me top of British Rankings for 60-69 Lightweights but only second in the world so will have to go faster next week!

DavidA..............thank you for the kind words after my 6k they are very much appreciated as always......happy rowing to you my friend!

[Two Pudding Kid]

Dean - sorry to hear that you have been dealing with recurring medical issues and have had to take a back seat on the indoor rowing and other plans for a considerable time. Impressive start back on the Concept2.

Rod - cracking 10k ergo and congratulations on being fastest 60-69 Brit at this distance for this season.

DavidA - hi to you.

Me - took 4 days off after half marathon run and then some work on the upper body and abs on Thursday which I can still feel now. Yesterday was a 6k TT in 25:56.6 which is 3 secs quicker than 3 weeks ago - 0.5 secs behind Marjorie, but 0.4 secs ahead of Dena's 50-59 result last time in Dusseldorf. Had hoped for sub 25:55 but heart rate was already 181 at halfway so had to ease off the 2:09s until near the end. Today should be 5k run on the inclined treadmill.

[bojam]

Hi All
Just managed to get a PB in the mile for this month's IRL 5:30.7 @ 33 spm and avg splits 1:42.7 the old was set back in Oct 2015 so chuffed!!!

Toby

[Rod]

New British Record for 6k in the 60-69 Lightweight category.

(I enjoyed saying that....a lot more than I enjoyed rowing it!)

Time..............22:14.5
Pace..............1:51.2
SPM...............35

I improved my own (pending) record from last week by 6.8 seconds and went to the top of the world rankings so happy enough....but felt like there's still plenty more to come so just gotta keep at it.

Thank you for the kind words of support Susan they are very much appreciated as always and good luck with you upcoming running and rowing, I'm taking the running a lot easier at the moment....I don't have your energy!

[MPx]

Wow....some stunning rowing going on at the mo.

Congrats on another 6k BR Rod...and looks like your 10k is heading in the record direction too! On top of the world!!

That's a very fine mile time Toby - and always great to get a PB.

Some excellent stuff from you too Susan - that 6k looks very strong as well.

Glad you're back at it Dean. With the hours you put in, you'll be back to your best in no time.

Unfortunately I seem to be carrying an injury at the moment - something not right in my back, and I've never had an issue with it before. Rested since last Tuesday's session and thought I'd try something gentle tonight. No good. Abandoned a very light weight session and then even rowing slowly for 30 mins (7337m) seemed too much. Will see how I feel tomorrow but I may well stop for another week or so until it feels right. Pity really as its getting harder to come back each time I have a break!

[Rod]

4 x 1k.5'r.

average pace......... 1:45.7
Average SPM...........37
DF........................113


This was only 0.2 faster on average pace than last time 3 weeks ago so not very good.

My endurance over a long distance is good at the moment but my speed endurance is not so good.....hmmm....better do some more speedwork then!

Cheers for the kind words after my British 6k Record Mike, as a thank you here's a nice easy target for you!

[Two Pudding Kid]

Toby - congratulations on your mile PB and every reason to be happy about that

Rob - getting older is good news for you . Brilliant improvement on your existing British Record for 6k and being currently top of the world rankings for it. 4 x 1k r5 - I'd be more than happy with any gains, but I know we are all setting very high targets.

Mike - ouch. I hope you have some better news after a weeks rest from the ergo.

Me - busy week as I know that after tomorrows York 10 and the imminent Birmingham half marathon run I will be useless on the ergo or any other physicals.

Mon - relaxed10k wattbike, (well not so easy as I was dripping sweat at 31.7k/h)
Tues - did the C2CTC in 8:25.5 (happy with that and kept the initial 500m part down to 2:07 so that I had some energy in the middle part) followed by a mile (Indoor Rower League) of 6:49.2 (at least I have done it but got my eyes on 10 secs faster when fresh). Tried to do 5k treadmill in the evening but hadnt got much energy so 31:40 which is only about 5.8 miles per hour on 2% incline.
Weds - rest
Thurs - various Xtraining things. Stepups x 100 - dire, especially on the left hand side, kneeling pressups 30 - fine, shoulder press at 17.5kg had to give up and switch to 15kg and 6 sets of 5 , situps 40 - easy peasy so did a second set of 40 later. Burpees - hey I am one person that doesnt mind them but the competition is for 20 not 5 x 20 (I can lap up the attention of other gym goers who noticed ).
Fri - benchpress of 20kg in sets of 30, 20, 10. Then it was meant to be a flying 7k TT on the ergo but far to much ache in upper body to achieve anything special, (HR over 180 seems almost normal now as that was the 4th time this week). Only 30:58.4 or 2:12.7 pace, (rather optimistic target pacing of 2:09.9 will have to wait). Comfortable in first half but with negative split was giving it some welly at the finish.
Sat - only physical is shifting the suitcase, (tomorrow is the York 10 mile fun run, or at least compared to the Marathon going on - sub 2 hours would be a bonus but this old girl wont find that easy, have aged from them days when 1 hours 45 mins was a doddle).

[Two Pudding Kid]

Am I #BRICing it - Yes I am. Should have entered yesterday to save myself 10%- ok ****.

[Rod]

Rob - getting older is good news for you . Brilliant improvement on your existing British Record for 6k and being currently top of the world rankings for it. 4 x 1k r5 - I'd be more than happy with any gains, but I know we are all setting very high targets.

Who is ''Rob''? Whoever he is he sounds like he's pretty quick and will be a challenge to me.....in fact he's done exactly the same times as me!

[bojam]

Am I #BRICing it - Yes I am. Should have entered yesterday to save myself 10%- ok ****.

Me too. I don't see why the ticket site doesn't allow me to have all the receipts and order for my niece....

Toby