Sub 7 Indoor Rowing Club (UK)

[MPx]

Richard many congrats on the small team 100k WR. 4:40:24.5 is an absolutely stonking time - 1:24.1 avg pace incl changeovers, so most of you must have been pulling sub 1:20s throughout. Awesome, and completely outside your comfort zone I'd have thought as you generally seem to prefer longer steady state stuff to short sprint intervals. Cant see anyone taking that on any time soon!

Also soooo close to a 1Hr BR for you Rod. I'm with David on being mega impressed by you managing an all time PB when you've already been erging for so many years. Excellent stuff and well worth another go now that you know its within your grasp.

Continuing with my recovery from the 3 weeks crocked. Frustrated by how much its set me back, but its slowly coming back.
19/10 Lightish Dumbbells and 30 mins vari pace. These erg sessions are supposed to be steady rather than tough, but this one was tough just to get 7507m - was getting 7557m comfortably a month ago!
20/10 3x2kr2. Last time out managed 1:55.7; 1:54.5; 1:53.3 for a 1:54.5 avg overall. This time I was on track with a 1:55.2; 1:54.4; and set off in the 1:53s for the first 500 of the last, but then ran out of fight and came in with a 1:58.8 for the last giving a 1:56.1 overall avg. Shame!
22/10 Thought I'd have a crack at the CTC. Decided to try the 500 and 250 at sub 1:40 and the 1250 at sub 1:45. The 500 was fine, the 1250 was really really hard(!), which meant that the 250 was really really painful! Anyway targets hit so happy enough although I see my 6:50.9 is pretty modest compared to many.

[Rod]

30 minutes

Metres....................8019
Average pace............1:52.2
SPM.......................35

This is a new British record

60-69 Lwt category

It was a 202 metres improvement on the old record and puts me top of the current world rankings

After missing the 60 mins record by only 16 metres last Friday I had to get this one!

Thank you for the kind words after last Fridays row DavidA and MPX (very nice CTC Mike, I don't think I'll be able to match that!), I'll have one more go at it this Friday....16 pesky metres...16....argghh....

[le grand fromage]

Moohasive congratulations Rod, you're obviously in a rich vein of form at the moment which should pay bigger dividends coupled with some sprint work leading up to BRIC matey

Richard many congrats on the small team 100k WR. 4:40:24.5 is an absolutely stonking time - 1:24.1 avg pace incl changeovers, so most of you must have been pulling sub 1:20s throughout. Awesome, and completely outside your comfort zone I'd have thought as you generally seem to prefer longer steady state stuff to short sprint intervals. Cant see anyone taking that on any time soon!

Thanks Mike, for my part I was pulling 1:22s-1:24s for most of it although I did manage a low pull pb of 1:15 for a couple of strokes on two separate occasions And yes well out of my comfort zone for most of it Just pleased to have held up a corner for the team as we were a couple short I believe, due to injury.

[bojam]

Congrats LGF on your part in the HWT 100k team record. Would have been fun to watch the team doing fast dismounts

[le grand fromage]

Congrats LGF on your part in the HWT 100k team record. Would have been fun to watch the team doing fast dismounts

Cheers, if you want to watch some of the dismounts that weren't that fast there's some video on the DDB Physiotheraphy clinic facebook page and/or David Scott has just uploaded a video listing the runners and riders on youtube, it's titled '100k world record attempt'

[Rod]

Moohasive congratulations Rod, you're obviously in a rich vein of form at the moment which should pay bigger dividends coupled with some sprint work leading up to BRIC matey

Thanks Rich and well done to you for that relay record.

Having taken part in one recently myself (over 60's large team WR at Newquay in September....it was great to have Mike in the team as well....if we do it again next year I'll be sure to give you a call!) I know what hard work they are....especially with a ''small'' team!

I look forward to seeing you at Bric where we'll both be 'pot' hunting!

[le grand fromage]

Did a 3x1609 R4 this morning with the middle one been a quick effort for this month's IRL. Would have been quicker if I hadn't had a sniper's HD Felt after the start I was holding 370+watts quite well about 600m in then just HD'd got myself going again as it was for the IRL and put a sprint finish in during the last 300 averaging about 420 watts. Not happy though. Did another 20 minutes in the afternoon instead of a weight's session as punishment

Scores on the doors

a.m. 3x1609R4
1:44.4 - 28 - 307 - HR 139
1:37.7 - 31 - 374 - HR 159 - 5:14.7
1:44.2 - 28 - 309 - HR 152

p.m. 20' Fletcher 230 watt start
1:51.0 - 20 - 5402 - 255 - HR 146/149/152 during the bumps

[Rod]

60 minutes Time Trial

Metres..........................15,840
Average pace..................1:53.6
DF................................112
SPM..............................34

This was a new British Record in the 60-69 Lwt category....by 29 metres. (0.3 on pace).

That's my lot for long distance now as I need to sharpen up for the 2k at the British Champs on the 9th of December.

[DavidA]

60 minutes Time Trial

Metres..........................15,840
Average pace..................1:53.6
DF................................112
SPM..............................34

This was a new British Record in the 60-69 Lwt category....by 29 metres. (0.3 on pace).

That's my lot for long distance now as I need to sharpen up for the 2k at the British Champs on the 9th of December.

Woo hoo!!!

David

[le grand fromage]

Cracking row Rod, congratulations mate. I can't imagine what rating 34 for an hour though is like

[Citroen]

Well done Rod, looking ever better for the top step of the podium at BRIC.

[MPx]

WoooHooo! Fantastic Rod. 30m and 60m BR within a week ! And an all time PB for the 60m ...And 8K+ in 30min - just stonking results. Many congrats.

Tidy mile there Richard - especially with a pause in it!

I've found excuses not to erg for a few more days this week (which is annoying!) but what I did manage was:
23/10 Dumbbells and 30min varipace for 7530 (1m short of target!)
27/10 Dumbbells and 5k @20 for 19:59.1 - spot on!
28/10 6kTT for Sub7 ITC. 22:54.8 @ 1:54.6 avg. Very pleased with this having failed to match this pace in my recent 3x2kr2 session.

[Two Pudding Kid]

Mike – glad to see you getting back to erging again. Some great results for various challenges. A very impressive 6k yesterday, (wish I could have said the same about mine).

Rod – superb British Records for 30 mins and 60 mins, including a lifetime PB at 60 mins within the space of a couple of weeks. 4 x 1k r5 0.4 improvement and sprint finish for some 2k training.

Richard – congratulations on being a team member for the Mens HWT 50-59 small team world record breakers. I am sure you contributed greatly to the overall success, and managed the short intervals required over a long period. Impressive 1 mile time even including a stop. In the 6 weeks to BRIC I expect that your 2k training will get you closer to target.

Me - oh dear. Not doing any running over 10k until spring now and therefore back to erging since 24 October.

21 Oct - 5k run on a windy day 39:09 (no zip at all, 6 days after HM run)
22 Oct - 25k wattbike in around 49 mins (never noticed this be such a pain in the **** before)
24 Oct - some sort of Wolverine pyramid covering 4k in 250m, 500m, 750m, 1k, 750m, 500m, 250m with variable breaks. Total time 16:42.5 - the personal trainer had set the bar high on this and only just survived, (183HR max)
25 Oct - 1 mile TT. My previous one at beginning of month followed C2CTC so knew that 6:49.2 could be bettered. Would have liked to go 6:43.x but had to make do with 6:44.7 and ave 2:05.7, (the last 300m sprint just didnt happen). Finished with some 30 sec dashes on Wattbike.
26 Oct - Strength session. 200 stepups with 6k each hand - set of 100, 50, 50. Other stuff included several minutes of reverse lunges and kneeling pressups mixed with burpees. Finished off with some bench and shoulder press. Felt ill after this session for an hour or two - not sure why.
28 Oct - 6k TT. Had hopes of going sub 26 minutes or 2:09.9 pace which I have done before. I had to slow down after 1k and then in the second half had a really bad patch of 2:13s. Overall disappointing 26:14.8 compared with 25:56.1 a month ago. Another HR 183 day. Probably says a lot about only 33k meters this month, compared with 64k Sept and 137k in Aug. I am only using DF 110 but the pulling seemed hard, might drop it slightly next time.

Will finish the month with a C2CTC rerun tomorrow and a mystery session related to 2k on 31 Oct. Nordic walking class at lunchtime Monday hopefully happens this week.

[Rod]

8 x 500.3':30r

Average pace...............1:41.5
SPM...........................38
DF.............................130

Not good! This was only the same average pace as 2 weeks ago and I've done a lot since then!

I was ahead by just over 0.1 on average going into the last rep...then messed it up by mis-reading the monitor and thinking I was going faster than I actually was so lost all my improvement!

My old mans eyes need the big screen from now on...lesson learned!

I cocked up the CTC as well on Sunday....I got up from the machine and walked around during the 60 secs between the 2nd and 3rd reps....when I sat down...needless to say I'd missed the start....dohhh! So...I had to do it again a few hours later.....which ended up a lot slower.....these ''senior moments'' are getting a bit too frequent!

Susan, Mike, Richard, Dave and Dougie.....thank you for the kind words after my BR 60', they are very much appreciated!

[Rod]

4 x 1k.5'r

Average pace...............1:45.1

Happy with that!

I think it tells me I can get under 7 minutes for 2k so will have to put it to the test soon.....

I've only just started to sharpen up for 2k racing so hope to improve this session a bit more yet.