Sub 7 Indoor Rowing Club (UK)

[Rod]

60 minutes

Metres..................15701
Pace....................1:54.6
SPM.....................33

This was a bit of a 'ranging shot' just to get the feel of it and see what sort of pace I could hold comfortably then accelerate from at the end.

I'm happy enough with what it told me which was 1:55.0 for the first 7 splits (7':30''...nearly 2k) and 1:51.9 for the last 7:30 split (over 2k) and hope to do a faster one towards the end of the month.

I raised the DF from my usual 109 to 112 and tried a lower spm but it didn't feel good, I couldn't hold the lower rate and the handle was much 'heavier' than I would like so will move it back down again next time.

AHR was 85% of max. (I recently hit some new figures with 193 max and a low of 41 so taking that as good news!).I was an annoying 4 metres short of top place in the 60-69 Lwt world rankings...oh well....should have checked first!

Mike..............Great work in this heat mate, it's doin' us all in!

[Rod]

5 x 2k.2'r

Average 2k....................7:22.4
Average pace.................1:50.6
SPM............................33
DF..............................114

A new PB for this session beating the last one from 2 weeks ago by 0.9 on total time (same pace) but did it with much better control, there was no last rep 'thrash' and I always felt I had another gear if needed.

That was the idea though as the plan is to ''bed in'' the pace and let my body adapt not smash it to bits in a never ending search for improvement....I can save that for time trials and this is to prepare me for a HM in September.

[Rod]

10 x 2k.1'r (all static starts)

Av. pace................1:54.4
Av. 2k...................7:37.6
Av. HR..................170 (90% of MHR 84% of HRR)
spm.....................33
DF.......................112


Last time I did this session was 11 days ago and I gave it an all out thrash on the last rep to hit the pace as it had drifted away just after halfway.....Today it was the same pace as that session but all well under control.

I felt like I could have gone faster at anytime but held back so taking this as a big improvement as the pace is ''bedding in'' nicely.

My av. HR was 4bpm lower than previously too.

Long, steady sessions until Monday now.

[MPx]

Wow, some very solid stuff there Rod. All those pieces proving that you can row all day in the low 1:50s - I'm struggling with that pace for even the middle distance stuff. Very impressive! Latest from me:

11/7 Dumbbells and 5k@20 in 19:38.9 (trying to get 19:39.1!)
13/7 5kTT. Haven't done 5k as a TT for quite a while. Set off at what I thought a safe pace of 1:53.x but found it too fast and backed off around half way through to come in with a 19:09.2 @1:54.9 which was pretty disappointing!
16/7 Dumbbells and 30mins varipace for 7575m
17/7 8x500 r3:30. Last time the avg was 1:39.9 after a fast last (7 in the 1:40s) so this time tried for all 8 in the 1:39s. Managed the first 5, then 1:40.0; 1:40.0; and 1:41.2 for a 1:40.1 avg. Trying to hang on to the last one was really difficult and I was dizzy for a good half hour afterwards and had to abort my cool down. That's only happened to me once before about a year ago..and I really don't like the feeling so I hope its not going to become a regular event when I push really hard.
18/8 Dumbbells and 6k@20 in 23:53.1 (0.1 under target)

[Rod]

60 minutes

Average pace....................1:54.5
Total metres....................15720
DF.................................109
SPM...............................33

This was 19 metres further than 10 days ago (0.1 faster on average pace) so moved me up from 2nd to top of the world rankings for 60-69 Lightweights.

It felt nicely controlled but the heat made it a bit tough in the second half so confident of much better when it gets cooler.....ooh I hate summer!

Mike..................Good effort on the 500's me ol' mate, sub 1:40 is not far off I'm sure.

[Rod]

5 x 2k.2'r

Average pace...............1:50.4
Average 2k..................7:21.6
SPM..........................33
AHR..........................172

This was a massive PB for this session!

It was 0.2 faster on average pace and a huge 5 BPM lower on average Heart rate.

It felt controlled all the way and I couldn't help but go a bit quicker than 2 weeks ago when I last did it.

The idea is to use this as speedwork in my HM training plan....seems to be working!

[Two Pudding Kid]

I was hoping I might catch up with the posts here but it isnt likely to happen. I can see Rod and Mike have been having this forum mainly to themselves, and well done on all those achievements I havent got time to list.

Me - I am joining the "Old farts mutual appreciation society", or at least it looks like it the way I walk. I never thought I'd be needing a full hip (left)replacement at only 53 but the xray shows a problem with both that has been there since birth but only seriously noticed it in the last 5 months. Really had to gee this along as appointment and diagnosis have been drawn out so have jumped at a cancellation offered - preop in the morning. I have got used to it over time, feelings have changed from being heartbroken and distressed to getting on with it. Its crap but I cannot move forward until this op is over, although it will be comeback number 4 and probably the hardest ever.

Currently can row at DF102 and more SPM and less power. Not pretty or sustainable but keeps the cardio fitness up. Can do alright on the Wattbike. Been through all the C2 ranking challenges once this season as LWT except marathon. Some days I am really stiff and stairs are very tricky. Can only exercise sitting or lying but trying to keep up strength too. Walking is one of the worst for me - 1 mile should be nothing but has gradually become almost impossible nonstop.

Best wishes to all.

[Rod]

Hope that all goes well for you Susan.

Best wishes from Carol and I for a speedy recovery and full return to erging health!

Please keep us posted on progress, fingers are crossed for you.

[Carol]

Susan, sorry to hear your hip problem has resulted in the need for a replacement, but great that you have been able to get an appointment so quickly! Best wishes for a very speedy recovery - but make sure you take it easy when you are supposed too Might be worth messaging Georgina Price who had the same done a few years ago. You might get some good tips for a faster recovery!

[lindsayh]

Yes Susan best of luck with surgery. Richard Steventon is also a "survivor" of a THR early this year and maybe some help as well.

[Rod]

10 x 2k.1'r

Average pace................1:54.2
Average 2k...................7:36.8
AHR...........................164
SPM...........................32
DF.............................112

More repetition....more improvement.

This felt controlled all the way and was 0.2 faster on pace than last time 2 weeks ago....plus 1 spm lower on average rate and a massive 6 bpm lower on average heart rate.

Happy with that, nothing hard now until Saturday....just a few sessions of 60'r20spm at 65% of MHR.....plus some Wattbike...again at 65% MHR....mustn't overdo it!

[Rod]

10 x 2k.1'r

Average pace................1:54.2
Average 2k...................7:36.8
AHR...........................164
SPM...........................32
DF.............................112

More repetition....more improvement.

This felt controlled all the way and was 0.2 faster on pace than last time 2 weeks ago....plus 1 spm lower on average rate and a massive 6 bpm lower on average heart rate.

Happy with that, nothing hard now until Saturday....just a few sessions of 60'r20spm at 65% of MHR.....plus some Wattbike...again at 65% MHR....mustn't overdo it!

[MPx]

Did a long post late last night which clearly never got here - how annoying is that! So to repeat:

Sorry to read about your woes Susan - horrendous to have to face a THR so young - never going to be any fun, but the eventual outcome really should be good so in the long term it'll just be an experienced notched up. At least its been put down to an issue from birth and not the result of you doing 100 HMs in 20 years (!) which would have been my guess! You say that both sides are affected - does that mean you'll have to get the right side done once you've recovered from the left? Whatever, my very best wishes for a speedy recovery...

Stonking set of sessions from you again Rod. 5x2; 60min;10x2. Amazingly consistent and amazingly consistent improvements. Well done sir! But it is going to be a bit warm on Saturday....

More of the same from me - no appetite for significant change at the mo:
20/7 3x1500 r5 Target for all under 1:48pace. Result was 1:47.9; 1:47.9; 1:47.4 - so well chuffed.
21/7 Supposed to be a long (10k) session but couldn't face it in one hit so did it as 5x2k r2 but all at a steady smidge under 1:57.
24/7 Dumbbells and 30 mins varipace for 7575m
25/7 16x250 r90. Target was all reps under 1:36 - have tried a few times now without success, but this time I am counting it as done as that's what I saw on the PM although the records actually show 12x 1:35.x; 3x 1:36.0; and a 1:34.2 last for 1:35.7 avg - pleased with that.
26/7 Dumbbells and 6k@20 in 23:43.4 (should have been .2 )
27/7 3x2kr2. Target was low 1:52s. Only managed one had no fight in me at all. 1:52.2; 1:55.7; 1:54.2 for a 1:54.1 avg - very poor!
28/7 AWL Pyramid. Set off at my "best" pace for this piece. Kept at it through to 900 but then slowed a little from 800 to 500 before getting back on pace for the last 4 reps. So slightly slower than best but a 1:49.9 avg overall and I'm always happy if I'm under 1:50!
29/7 Dumbbells and 30 mins varipace for 7575m
31/7 2kTT. Set out to do steady 1:44s, but at half way had no fight so slowed to 1:50. Back to 1:44s for the last 500 for a 7:02.5 which was pretty disappointing overall to fail to get my first sub 7 as a 61 year old but not really a disaster.

[Rod]

Half Marathon (21097m)

Time...................1:21:27.5
Av. pace...............1:55.8
SPM....................33
AHR....................170 (88% of max)
DF......................109

Damn and blast!

I missed the British Record for 60-60 Lwts by a measly 5.6 seconds! (0.1 on pace)

Oh well... it puts me top of the world rankings for the season so far....and I've gotta get it next time..... haven't I? (It's been there 15 years...another few weeks won't matter!).

Mike...............nice 2k.......you'll be well under 7 mins come the racing season no problem!

[Two Pudding Kid]

Thanks to everyone who is sendng their support and best wishes. It is well possible the right hip will need replacing at some time although at present the damage in it is "minor". There isnt any scheduled date for this but I would be surprised if I get past 60, having talked to others who have had similar conditions. Fixing the left hip is going to make my pelvis lean to the right slightly which isnt going to help the other one. Currently having to do the measuring of the height of seats, toilets, steps etc and well as leave my work and bedroom in a tidy state, (I dont mind clutter normally but when I am less agile it could be a nightmare). Trying to blast through the gardening too.

Once I have got past the initial trauma I will indeed try to contact Georgina/Richard, (I think I have seen results from them in the C2CTC recently).

Luckily for me I can still ergo at about 75% to 85% power on a low DF. It must be half marathon madness all over again as I re-did mine for the 3rd time this year for an easy SB of 1:44.57.4 (2:29.1 pace) on Weds 1 Aug. Slight negative split and 26spm. Friday I knocked off the CTC - 1448m in the 6 manic minutes, momentarily sub-2 pace but cannot hold it. On 7859 nonathalon points now - averaging 870 points per event.

Rod - an excellent HM and 10 x 2k r1 from you this week. Sniffing distance of a 15 year old British Record is brilliant. I dont suppose you have aircon either.

Mike - Happy Birthday recently? Pretty nippy 2k. Great work on the 16 x 250m r 90 and the never to be forgotten AWL pyramid.

OOPs - I just nearly had one of them moments when the post goes AWOL, (naughty laptop decided to work in portrait mode suddenly which is really difficult to work with, but at least since the first time it happened I can get it back to landscape easier. Not sure why it keeps thinking it has an American keyboard, a recent annoyance but I can easily switch back to UK thank goodness).