Sub 7 Indoor Rowing Club (UK)

[Citroen]

edit: ***K I T C H E N*** is spam?

You should see the numbers of posts from new sign-ups that we used to get advertising "fake k*tchens". It got added to a block list of profane words to avoid the spammy crap slipping through the net.

[bisqeet]

Lol. When I first reread I my post, I was trying to remember what I put.

[le grand fromage]

Ah I remember those day's Citroen for a while it seemed like every day there was a new kitch*n add on the forum.

New session for me to-day. Basing my current training on the Concept Training manual 110,000m Marathon training plan and today was a 5k with a difference. Changed the session slightly from the book as not keeping tabs on HR but just blasting out for 10 strokes, paddling to 500m then blasting another 10 strokes then a paddle to 1k then another 10 stokes max and so on. So in 5k I’m doing 10 x 10 strokes max, a bit fartlek style.

Warmed up with a sub 7 2k then got to it. Certainly harder than I thought, Max hr after the last 10 strokes was 155 and finished with a HR of 146

202nd sub 7 2k – 1:44.2 – 29 – 309 – 6:56.9 – HR 136

5k – 1:49.9 – 26 – 263 – 18:19.3 – MHR 155

[le grand fromage]

Lost the battle but still in the war

Another new session today for me, 10k but with 3x 1k blips. Format is to row 500 at a paddle for warm up then 2k at 256w followed by 1k at 330w and repeat another 2 times, leaving a 500m paddle warm down at the end. Managed the 1st and 2nd 1k blips but did’nt start the 3rd, just carried on rowing around 256w to finish the 10k.

Following the 2nd 1k blip, HR was at 157 and whilst I made to the decision at the end of the 2nd not to do the 3rd , when I reached 1500 to go I did contemplate going for the 3rd but HR was still well into my AT range and knowing I’d already done nearly 60k this week and have 20k to do tomorrow, I decided a ‘retreat’ was the better option rather than a charge to the guns . Gives me something to work to next time.

10k with 3x1k blips – 1:48.9 – 27 – 271 – 36:19.0

Splits
1:51.0 – 28 – 256
1:45.9 – 29 – 294
1:48.3 – 29 – 275
1:48.7 – 26 – 272
1:50.7 – 25 – 258

[le grand fromage]

Another battle lost

A straight 20k to-day at 256w except I bailed out at just over 12k. It wasn’t because I wasn’t going to make the target rather I just lost the mental battle to keep going. The final straw came when my bum started to ache. I’d already made a foam handle as my hands were still in bits from Sunday’s HM but I’d not remembered to make a padded seat. Then I thought my knee was playing up, and the lower back and my right tricep. Ultimately I think it was just because I’m not use to long distances and once the mind starts wandering all those little ailments just get magnified.

Not too dispondant, as if I’d thought about it I would’nt have taken on 20k as I’d already a HM in the bank as a long distance piece this week, just blindly followed the plan I suppose . Looking back on my training I only went over 50k in a week, to 62k, once in 2016 and again in 2017 so this week’s 72k+ is a bit of a culture change

20k HD – 1:50.5 – 28 – 12270 – 259 – HR 141

4k Splits
1:50.3 – 28 – 261
1:50.3 – 28 – 260
1:50.9 – 28 – 256

Week’s work – 72855m – 257 av watts – 10.5 av SPI

[Two Pudding Kid]

Richard - Excellent work on the 6k and the 5k taken from it.

Congratulations on 201 sub-7 min 2ks – cannot imagine many people have got anything close to that done. Perhaps that took more out of you than you expected prior to Decembers C2CTC. Brilliant HM on New Years Eve, which even includes stopping momentarily at 1 hour in, (I assume that is what makes up for most of the drop off in pace for the HM).

Best wishes with your training plans for 2018 and wish you every success in bagging age category distance records. I am not used to stupidly long distance either – no way I could keep up with the official 110,000m a week Marathon Training plan, (got my own version at 40,000 a week for 10 weeks and that will kill me and my a**e ). I am not measuring my performance as UT1/UT2 etc but some is deliberately sub-max, (even my non-scientific scattergun approach realises that so called “killer sessions where going faster/longer would be impossible” wouldn’t happen 3 times a week .) PS You could always join the nutters like me and do a few press-ups in the rest periods, (I do sometimes). One session a week is purely about strength training - so yeah, girlies pump iron with low weight and high reps.

PPs I have been reading everyone posts but going to have to take a break here and come back later or tomorrow, (and no I dont have to be back on the erg in 3 minutes - rest today and max out 32k tomorrow so have an excuse if I am looking for a sweet treat ). Must get cracking on entering Irish IRC today as well - 4 days to closing date. I will also pass on some tips about races I know about in Gemany and Finland - had a personal invite to their annual HM/FM fest in April !

[Rod]

You should have all received the re-launched Newsletter in your email;
http://www.gffl.myzen.co.uk/sub7/about- ... newsletter

[bisqeet]

@richard
amazing performance, knockin off warmups and training sessions that are top notch..

@sue
you going to starnberg this year ?

me
just hitting out base building stuff.
a long way from where i want to be, but fast training stuff would make no sense for me.

Friday:60 mins warmup before weights at the gym.
R18 14252m. HR sub145 finished off with a a sauna

yesterday
1:35 at same pace. 22k and change
should have been 2hrs but my ass was hurting.

i had a few health problems with my hashimoto (autoimmune disease of the thyroid), which sometimes puts me into a bad place.
I decided to make some drastic changes to my diet.
just basic, seasonal, regional food with low acidy content.
No meat/fish, no dairy.
managed to drop 12kg and feel much better, more energy - not as tired during the day - downside is my ass isn't as well upholstered as it was. longer rows are not as comfortable as they used to be.
Next week is start of EF Marathon plan for me. 12 weeks then a FM to finish the season and prepare for OTW

[Rod]

45 Minutes restricted to 20 spm. 4' rest then 3 x 5' at 20 spm with 1 minute rests at 20spm

Average pace for whole session 1:59.2

Big improvement this morning.

This was a ''broken'' hour.

Last week was 40 minutes followed by 2 x 5 minute reps average 1:59.1 so heading nicely towards an hour 'straight through' at 20 spm under 2:00 pace.

That would be a massive PB....although there's ''saying'' there's ''doing'' so more work to do yet!

Has anyone NOT received the newsletter?

[MPx]

Great to see everyone getting stuck back in for the New Year - this thread is busier than ever!

Thanks for the newsletter Rod - I did read it, all good. I've tried to get on to the Sub7 site for the last couple of days and it says my login has been blocked. Not quite sure why - maybe I've done something bad - was working fine up to the end of last year. Who/how do I need to contact to get it unblocked please? Well done on building towards the hour at 20...

Interesting to follow your training Richard. I have to say your Jensen profile outcome looks suspect to me. You are pretty much as good as it gets at all of the distance events in age group, and drop back to "only" something like the 95% level for the shorter sprints. So why it concludes the deficiency is with endurance is baffling to me! 110k a week is well beyond what me or my bum could contemplate so good luck with that!

Good to see the mountains getting ticked off at prolific pace Toby - at this rate you'll be down to short sprints over the Munros by the summer!

Congrats on ending up top female across the year in the ITC Susan. Also well done in knocking out your HM at a solid 2:17.6 pace after a couple of unexpectedly slower outings this year - shows the potential and form is still there, and good luck in building it towards your marathon outings.

Another excellent 5K Marjorie - particularly after a slight wobble in the 4th k. Also impressive sprinting in the 100m and 1min pieces.

And great to see you back at it Dean. As good as DIY can be, nothing quite like an hour and a half on the erg to make you ache a bit! Looking forward to seeing the FM time that you manage to build to.

[MPx]

Sadly Fran's "cold" has been much worse than a cold so we also had to cancel the New Year socialising. Ideal for me, but again a bit strange not seeing anyone for the last fortnight or so...
Anyway allowed me to continue training largely uninterrupted:

31/12 Dumbbells and 30 Min varipace for 7557m
1/1 10x1min r1. Last time managed a 3052m total. This time tried for 305 each minute. Managed the first 8. 9th was just 291 but recovered in the last for a 3042 overall. I'll try that again next cycle!
2/1 Dumbbells and 5k@20 in 19:39.0 (as usual tried for the .1 for the palindrome!)
3/1 3x1500 r5. Last time did 1:48.9; 1:48.7; 1:47.0 for a 1:48.2 avg. This time 1:48.7; 1:47.9; 1:49.6 for a 1:48.7 avg. Set off on target for the third and was on it 'til about half way, but ran out of fight and it was all I could do to keep it below a 1:50.
Then a couple of days AOOD
6/1 Tried the CTC. Decided to try the 1ks sub 1:45 and the 250s @ 1:37. Pretty much hit it as I wanted which was very pleasing, but at what cost? I was in lactic hell at the end of the last 1000 - as I would normally expect on short fast intervals. The screaming this induces is one of the reasons that I don't erg in public! But this time as I sat gently rocking up and down the slider without the handle...I became very dizzy. Decided to lay on the floor with legs up on the rail for a bit. Didn't seem to help. Eventually managed to get to my feet and made my way from one bit of furniture to another then upstairs to the shower - which was lovely, but I had to shower sitting on the floor! Things then took a turn for the worse and I only just managed to get to the loo in time before I was sick. After that...I slowly recovered through the evening/overnight and I'm fine today. Not sure what that was about - has never happened to me before. Makes me wonder if I'm fighting off whatever Fran has had without realising and its taking its own toll on available resources...

[Amazing Amazon]

Great to see everyone getting stuck back in for the New Year - this thread is busier than ever!

Yes, you all seem well stuck into 2018: compared to me most of you starting some very ambitious programs. My targets are much more proximate as having to miss the Irish (I'll be away skiing next week) I'm now aiming at WRIC in mid-Feb and I want to improve my 2k to at least sub-8 by then. Based on my best longer distance times I should be capable of doing that.

Wednesday was a day of rest - having to hang around while our boiler was fixed.

Thursday should have been out OTW but that was cancelled due to wind. Did my regular 1800m in the pool, but in a slowish 65 minutes after missing my previous week's session.

Friday, back on the erg. After not completing a 1k on Friday at full pace I decided I need to do some shorter interval work after the longer stuff I'd been concentrating on in December (accumulating 142k in the month) to get me back to the feel of going faster. Did a 6x500R2, which is one of my most frequent intervals and which gives me some idea if how I'm progressing. Achieved an average pace of 1:54.1. This is a useful improvement over the 1:55.6 I did a month ago pre-BRIC and is not that far from the 1:53.9 I was doing a year ago. Splits were: 1:54.6, 1:54.1, 1:54.5, 1:54.2, 1:53.9, 1:53.6.

Yesterday did 6k on the estuary in a coastal double scull in windy and cold (3.5degC) conditions. I was wearing fingerless gloves and my thumbs were frozen by the time we finished the first leg into the wind. Not so bad on the return.

Today I was out racing in the River Teign Rowing Club Frostbite Challenge. It was certainly that with a temperature of 1.5degC and a 20-25 mph wind, gusting to 38 mph. Fortunately was able to borrow some poggies to shelter my hands and wore a second pair of soirts to supplement my thermal leggings. This is a race for a mixture of 4+cox coastal sculls (us), pilot gigs and seine boats though we were just racing the other coastal scull crew. We raced from Teignmouth up the estuary to Coombe Cellars, about 4k, then back again, after an exchange of boats. We won by 500m on the leg out and a bit less on the way back. With the wind we took about 18 minutes outbound and against the wind and with a missing rudder 30 minutes on the leg back. There are more race days to come when I get back from skiing, assuming we can get a new rudder and repair the large hole one of us put in the top of the hull of the other boatn .

[Two Pudding Kid]

Rod - What unfortunate circumstances for your HM lightweight PB attempt. Great work on your training for 1 hour at 20spm and 2:00 pace. Thanks for the newsletter relaunch, which will no doubt have a few mentions of Carol and yourself going for Gold.

Marjorie – glad you had a great time rowing 6k in a single scull and the Christmas OTW races. Looks like you are having great success OTW, and braving the cold to get out there regularly. Excellent HM ergo and 2nd of the 60min TTs. Way under 21 mins for the 5k Indoors Rowers challenge for a brilliant SB. Grand start to the new year with 100m and 1 min times posted. Well done on getting 134k metres done for the Thanksgiving C2 Challenge. I wish you a wonderful time skiing and that it all goes to plan for the World IRC. A fine improvement on your 6 x 500m too.

Mike - sorry to hear that you suffered the HM during and afterwards. Fabulous performance on the 5k at 20spm and the AWL Pyramid. Bad news and timing that Fran was ill at Christmas and New Year but at least you made the most of the time at home. Hope she is recovering now, and yourself after yesterdays episode, (lets hope that is a one-off).

Toby – steadily working through the virtual mountain climbing. Climb every mountain as the song from “Sound of Music” goes!

Dean – you haven’t lost your skill at holding rate 18 for a long time and achieving great results. Enjoy the EF Marathon training. Hope you are very happy with your DIY. Best wishes that your dietary changes work out for you. I am planning to go to Starnberg – just seen the entry details have appeared for 2018 but wont get to it for a while, (busy life without sitting on ergo 3 days a week). Isnt great timing with Hamburg ergomarathon 2 weeks later but would like to let rip with 7k in 30 mins as a LWT but may have to settle for 6950.

[Two Pudding Kid]

Weds - C2CTC, was going to stick at 2:06 all the way but realised that I could add a bit to the 250m and bring it down to 2:05.1 ave with flying starts.

Fri - 10 x 1k r2, with 4 pressups in each 2 mins. 2:11.7 pace which is effort but not maximal.

Sun - 32195m in 2:36.23.3 or 2:25.7, (kinda burnt out in the middle but pulled some back in the last 10k). Not my best at this and preparation was rushed to get in and out of the gym by 6pm. Also I have to get off erg for food which has added about 2 mins 30 to the time. Butt survived intact - I am a bit stiff but otherwise ok, (a mere 12k at 2:16 tomorrow).

Irish - I have entered as HWT, (too risky as LWT as I may have up to 1kg to lose, but anyone who doesnt make the weight cannot ergo at all which would be extremely expensive mistake). As it is I will have to hunt my birth certificate as need to prove age

[le grand fromage]

Hi Mike, thanks for your interest. FYI my ‘peceived’ lack of endurance is only from comparing my graph line against a graph line of the 60-64s 2k WR. For most of the graph, my line runs parallel (and below) with the 2k WR line except between the 6k and 60min points. Between these points my line drops away from the WR line over time, hence my thinking that I need to work on my endurance to improve my 2k time and move my line from being parallel and below the WR line to above (hopefully).

Cheers for the newsletter Rod, and congrats (as I’ve seen the twitter announcement ) but I’ll let you make the forum announcement.

Sunday 7/1/18 – 7k yesterday and am doing these session’s slightly different from the book as not keeping tabs on HR but just blasting out for 10 strokes, paddling to 1k then blasting another 10 strokes then paddle another 1k then another 10 stokes and so on. So in 7k I’m doing 6 x 10 strokes max, a bit fartlek style. No issues, trying to keep the 1k pace around 256w

Today back on the 10k with 1k blips every 2k. 1k blipps are at 330w and the 2k cruise at 256w. Last time I only managed 2 x 1k blips instead of 3. This time I did 500m at 330w on the 3rd blip so 2.5 1k blips, at least an improvement .

7/1/18 – 7k – 1:48.9 – 27 – 270 – 25:25.9 – MHR145, end HR 140

8/1/18 - 10k with 3x1k blips – 1:48.2 – 27 – 276 – 36:04.9 – MHR156, end HR 141

Splits
1:50.6 – 26 – 258
1:45.9 – 29 – 294
1:48.0 – 27 – 278
1:48.3 – 27 – 275
1:48.2 – 27 – 276