Sub 7 Indoor Rowing Club (UK)

[MPx]

Very impressive sprinting there Rod. The very short stuff requires a very high stroke rate which is something of a specialist subject for you! Even with a bit of extra grunt I've only ever equaled never bettered that 100m you pulled. Nice one!

The latest from my log shows:
3/10 Dumbbells and 30mins varipace for 7617m
4/10 CTC intervals. My target was sub 1:52 for the longer ones; sub 1:40 for the 400 and sub 1:30 for the 200. All targets met for a 17:17.2 @ 1:49.4 avg pace. Very happy with that.
5/10 5x2k r2 @20 steady session. Target pace 2:04; 2:02; 2:00; 2:02; 2:04. Hit all pace targets spot on, but the overall time for each rep was +.1; -.1; =; =; +.2. Amazing how hard it is to land on a number exactly!
6/10 IRL 1 Mile (1609m). Had a fair idea what I could do here given the 2K TT last week. I know all you rock hard types on here would only ever negative split, but I've found that I've rarely got the mental fight for that. Recently I've taken to gentle positive splits and that works well for my mind games. For this piece I decided on 4 splits 1:42; 1:43; 1:44; and 1:45. Pretty much nailed it so very pleasing. 5:32.6 @ 1:43.4 avg
7/10 Dumbbells and 30mins varipace for 7617m

[MPx]

Interesting - Photobucket was offline last night so couldn't post the table "proof" for the competitions. Its back this morning but I cant see how to edit the post...hence another. Isn't there an edit button somewhere?
This was the CTC session


and this was the IRL Mile

[le grand fromage]

“ Forgive me father but it’s been yonks since my last confession….” Haven’t posted much this year, lack of motivation being the main reason but somehow I’ve managed to get out in the garage most days and get something done, that’s where making this sport a habit, pays dividends.

I’ve been trying to put a bit of structure into some training of late but nothing seems to last longer than a couple of weeks then I revert back to doing what I feel like, which hasn’t been much past 5-8k at 18-20 spm. However knowing all this I have been cycling at the end of the day as well, 8-10 miles normally, hoping it will help.

Anyway, with BRIC looming pressures building to start a run at training, so I’m in some sort of state to compete. Got a bit of a lift last month setting a new 60-69 Mhwt BR for 4 minutes and short of a WR by 9m, so had an inkling that I could’nt be in too bad a shape, could I?

So over the weekend I just dug out last years plan with a view to JFDI the same from now up to BRIC. Started yesterday with a 30’ Fletcherish type row, knowing today I was up against 8x500 r3:30.

Did’nt know how this would go although I have been hitting 400w+ intervals for similar stuff recently but just took it on, hoping to be somewhere near parity of last year. All I can say is “wow, didn’t expect that”, must be the cycling.

Not sure what the most pleasing is, beating last year being a year older, beating last year with a lower stroke rate or just nailing the last interval. Anyway, if I needed a motivational jump start this was as good as I could ask for, here’s hoping

All the best to all, glad you're on the mend TPK. Nice to see you're still improving Rod heading into the racing season and thanks Mike for the pm

Scores on the doors

8x500 r3:30

9/10/17 - - - - - 8/10/18

1:35.5 – 34 - - 1:35.3 - 34
1:35.4 – 34 - - 1:35.3 - 33
1:35.4 – 34 - - 1:35.2 - 33
1:35.3 – 34 - - 1:35.1 - 33
1:35.2 – 34 - - 1:35.1 - 33
1:35.1 – 34 - - 1:34.9 - 33
1:34.7 – 35 - - 1:34.5 - 34
1:33.5 – 35 - - 1:31.9 - 35

9/10/17 - 12:40.1 - 4k - 1:35.0 – 34 – 408
8/10/18 – 12:37.4 – 4k – 1:34.6 – 33 – 412

[Rod]

30 minutes Time Trial

Distance.................8158 metres
Average pace...........1:50.3
SPM......................34
DF........................115
AHR.....................174bpm (84% of MHR)

This was a New PB and new British 60-69 Lightweight record by 34 metres (0.4 on pace).

I set the previous one back in August so happy to be improving.... but still hoping for more!

Mike..................Nice CTC and a great mile time, well done me ol' mate, shaping up well!

Richard..............Nice to hear from you big fella! Well done on the 500's, you'll be flying along as usual by BRIC no problem....see ya there!

[Rod]

2k Time trial

Time................6:55.7
DF...................120
SPM.................36
Splits
1) 1:44.8
2) 1:44.7
3) 1:44.8
4) 1:41.4

This was a 60-69 age group PB (61) and the best I've ever done as a Lwt (so my fastest for 6 years).

Raised the DF from 115 to 120 and dropped the rate down by 1spm to 36 so some recent technique work seems to have helped.

I think the last 500 showed there's maybe a bit more to come yet so will just keep plugging away and see what happens.

[MPx]

Never more than a handful of posts between reports of BRs on this thread...and here it is again - superb stuff from you both Rod and Richard. Also with that 6:55 Rod and the ~ <6:35 (?) predicted from the 500s Rich you are both building to a very impressive performance at BRIC. Looking forward to the show!

Latest sessions for me have been:

9/10 6x500 r2 I've been working towards this session being sub 1:40 pace. Managed just the first two today after a hard day of physical work. Rather than just "fail" I decided to do the next 3 reps @20 spm and was able to keep them sub 1:48. Then went for a fast last and clocked 1:34.3. So hopeless in terms of average pace, but happy with how the session panned out overall.
11/10 Dumbbells and 30 mins varipace for 7617m
12/10 4x1k r3:30. Recent best 1:45.4 avg. Managed 1:45.1; 1:45.4; 1:45.3; 1:44.4 for a 1:45.0 avg... my new recent best!
13/10 4x 100/100/300 r 90/90/3:30. I only tend to do this piece a couple of time a year. Its useful for me when the competitions focus more on the sprints. The extended rests mean its possible to go 10/10ths on each of the 12 reps and I get to see split times on my PM3 normally reserved for the elite of our sport. This run was the first time I've managed to keep all reps below 1:30 pace and was very pleased to cover the 2k in 5:50.8 @ 1:27.7 pace with avg watts off 518.9. The need for the 22:30 rest for me to achieve a sub 6 2k really puts it into perspective for me how good the top echelon really are...but equally its a buzz to see some of their numbers on my erg!
14/10 Dumbbells and 30 mins varipace for 7617m (not quite a standard session as I forgot to reset the DF from the previous night so stopped for 20secs in the first split to reset it back to normal but thereafter gradually recovered to my "normal" distance and therefore avg pace.

[le grand fromage]

Well I’m never one to break a sequence so here’s another British Record Mike.

60 minutes Mens Hwt 60-69 age group, I wanted to do something ‘hard and long’ today so took a peak at the 60 min BR and saw Nick Rockliff has set it at 16025m which is around 248w and figured that should be doable, so did it.

Set out hard looking for a sub 7 2k start and didn’t get it , legs felt very heavy so read the signs and just eased off and ground it out. I had set a target of 250w just to keep the maths simple, went through half way at 270w so knew I could bimble along at 230w in the 2nd half and still make the target. Went a bit better than 230w though just nursing my aching legs, fretted a bit about getting cramp but didn’t and came in with a 300w flourish for the last minute. Pleased to get it done, as these types of row are sadly lacking from most of my training programmes.

Scores on the doors

60 minutes – 1:50.8 – 24 – 16234 – 257w

PS Nice 2k Rod.

[Rod]

10 x 500m. 2'r (All static starts)

Average pace..............1:43.6
SPM.........................35

A full second faster on average pace than 2 weeks ago and 0.3 faster than my recent best 2k pace.

The idea was to try and ''bed in'' a decent pace for the first 1500 of a 2k race (1:44.0?) so hard as I could from the start and no making it up with a last frantic sprint...well that was the idea!

My HR chest strap is broken so no HR data displayed but the 'reserve' belt and wrist monitor showed I was around 85% of MHR and more pleasingly....low 50% of MHR at the end of the recoveries....so well within myself all round...will just have to try harder next time!

Mike.................Nice sprinting and that 1:34 last rep wasn't hanging about was it! Nice going!

Richard..............Congrats on the record, with me having the Lwt one that's both the 60-69's within the club....good for us!

[MPx]

....... with me having the Lwt one that's both the 60-69's within the club....good for us!

I fully expect you and Richard to mop up most of the 60-69 records by next summer. I think you've already got about 10 between you and you're not all that far off some of the others. Best of luck with that - the records and the training towards them makes very impressive reading.

Had a little glory of my own this evening doing the Sub7 ITC. I do a 10x1min r1 in each 5 or 6 week cycle so well known to me. My recent best (some months back now) was 3052m based on lots of 304m and a faster last. Ever since I've been trying to get 305 for all 10 ... and failing. Decided tonight to up the DF (just 1 pip on the damper = +15DF) as its a competition. Managed 306s/7s and a faster last for a 3075m which feel like a huge leap forward in one go. Will be interesting to see how I get on next cycle back on my standard (lower) DF.

[DavidA]

Well I’m never one to break a sequence so here’s another British Record Mike.

60 minutes Mens Hwt 60-69 age group, I wanted to do something ‘hard and long’ today so took a peak at the 60 min BR and saw Nick Rockliff has set it at 16025m which is around 248w and figured that should be doable, so did it.

Set out hard looking for a sub 7 2k start and didn’t get it , legs felt very heavy so read the signs and just eased off and ground it out. I had set a target of 250w just to keep the maths simple, went through half way at 270w so knew I could bimble along at 230w in the 2nd half and still make the target. Went a bit better than 230w though just nursing my aching legs, fretted a bit about getting cramp but didn’t and came in with a 300w flourish for the last minute. Pleased to get it done, as these types of row are sadly lacking from most of my training programmes.

Scores on the doors

60 minutes – 1:50.8 – 24 – 16234 – 257w

PS Nice 2k Rod.

Hooo weeee that's a lot of meters!
Congratulations!

David

[le grand fromage]

Cheers for the congrats guys, yeah gradually working through them as it gives me a focus on the way to BRIC18. Makes me do some hard yards

CTC today for me. Looked at the usual suspects and picked a target of 330w for the 1st two intervals. Warmed up with the usual sub 7 2k then overdid it on the 1st interval . Kept the predicted time under 6:30 as I was more intrigued whether I could . Brought it home comfortably without any sprinting, so pretty happy with that.

Paid for it on the 2nd interval though but managed to plod through it, above 300w for most strokes. Just blasted the last two intervals with what was left.

Scores on the doors

2kWU - 1:44.7 - 28 - 305 - 6:58.9

CTC 1934 R2 – 2206 R2 – 400 R2 – 200

1934 – 1:40.1 – 31 – 348 – 6:27.4
2206 – 1:43.5 – 29 – 316 – 7:36.7
400 - 1:33.2 – 35 – 432 – 1:14.6
200 - 1:28.2 – 37 – 509 – 0:35.3

4740 – 1:40.6 – 33 – 343 – 15:54.0

[Rod]

4 x 1k. 5'r (All static starts...no rollers!)

1) 1:44.1
2) 1:44.0
3) 1:43.9
4) 1:43.7

Average......1:43.9
SPM...........36
AHR...........183 (92% MHR)

Target was to try and keep it down to 1:44.0 and not rely on an all out sprint at the end of the last rep to make that the average so happy that I managed to do that (just!).

It was also 0.2 faster than the average last time I did it so more controlled at a better pace...I'll take that as good progress!

(Av.HR was 92%MHR. HR dropped to 50% MHR by the end of each recovery period).

Hopefully this is telling me I have a better 2k in me than my recent 6:55.7......but I'll find that out soon enough!

Richard...................Good effort on the CTC, well done.
Mike.......................Sharp looking ITC, nice job!

[Rod]

1k Time Trial

Time.............3:19.9
SPM..............38

I had no idea how to pace this so went off cautiously....far too cautiously as it turned out as I was still mid 1:30's as I crossed the finish line and felt fine at the end.

Now I know that I'll try and be a bit braver and have a crack at improving it next week.

Puts me 2nd in the world rankings for 60-69 Lwts so there's another incentive to go faster!

[MPx]

Nice CTC Richard - sub 16 mins looks properly quick.

And great going on the 1ks Rod. That TT ducking under 3:20 is most impressive and only 3s or so off the BR so another one in your sights I suspect!

I've been busier than normal and missed a few sessions myself....but have managed:
17/10 Dumbbells and 6k@20 in 23:53.0 (.2 under target!) @ 1:59.4
20/10 3x1500 r5. Managed to maintain pace at an avg of 1:47.5; 1:47.5; and 147.2 for a 1:47.4 overall avg - about .4 improvement on recent best.
21/10 Dumbbells and 30mins varipace for 7617m
23/10 8x500 r3:30. Back in May I did 7 in the low 1:40s with a faster last for a 1:39.9 avg. This is the 3rd go since trying to get all 8 sub 1:40. This time managed 7. After 6 I was really struggling and decided to use all I had left to make the 7th then just paddled the 8th. So 1:39.5/8/8/9/8/9/8 and a 1:51.5 last I'll try again next round...

[le grand fromage]

1609m for the Indoor rowers league done to-day. I had illusions of grandeur in trying to repeat my pacings that I did for the 4 minutes last month but wasn’t to be, came back down to earth but not with a big bump.

Warmed up with a 5k fletcher starting at 205w then got to it. Pleased to get it done and beat last years time (although that did include an HD midway through )

Pace plan was first 500 at 415w then 365 watts for the middle 600 then see what’s left for the last 509. Was about 415w at 500 but drifted off 365 quite quickly and ended up rowing around 350w. Saw the average around 368w at 500 to go, knowing last year I finished on 374w I went to beat that and did it reasonably comfortably in the end.

Scores on the doors

1:37.2 – 33 – 1609 – 380 – 5:13.0

400 splits – 416/353/345/416