Sub 7 Indoor Rowing Club (UK)

[MPx]

Fair enough Marjorie - 2 days before a world championship race is obviously fine! ...or a bike ride too far as you say.
Interesting on the CTC - looks like you reckon its about 2sec below 2k pace? That seems to tie in looking at the results and given my usual relative position in the table - I'll give it a go on that pacing. Nice going on the WRVIS - looks well in control. My pacing was (deliberately) fly and die as I find I do better overall on the sprints that way...but its still hard to judge how hard to fly so that the die isn't catastrophic!

My sessions:
6/3 Dumbbells and 8k @20 spm and HR cap <140 in 33:00.1
7/3 WRVIS 1k TT. Having struggled so much with the 2k last month I was a bit concerned I may be embarrassed again in the 1k but it was fine. Last year I was fifth in the old fat boys group and top Brit. Wont do that well again given that Richard is now over 60 but really wanted to better my time from then of 3:16.1. Best this season (last Sept) was 3:15.7. So I set off at "fly" pace hoping to hold it through 800 and then gradually die over the last 200. Only kept it up to 700 and nearly rowed myself to a standstill in the 9th 100 and was worried I might not finish...but somehow kept going, albeit slowly! Nevertheless finished with a 3:15.8 (1:35.7; 1:36.2; 1:36.5; 1:38.5; 1:42.5). So primary target of better time achieved. And it puts me currently 2nd in category, but with only about a 1/4 of the entries from last year there'll be loads more to come and I'll no doubt drop down a bit - I'm currently 11th in the main Rankings. Properly painful though...I wont be having another go!

[Rod]

8 x 2k. 3'r

Average rep time............7:28.8
Average pace................1:52.2
SPM............................33
DF..............................115

I had a week off the erg (in sunny California! ) after the world champs and got started again on Monday.

I've only done low rate, low HR and easy'ish paced 60 minute rows for the last 4 days so gave it a bit more of a blast today.

Target was to average under 1:52.5 for all 8 reps as my goal is to get over 16k for one hour (something only 2 other 60-69 Lwts have ever done...) so pleased with the way it went.

I'll be repeating this session over the next few weeks reducing the recoveries by 30 seconds each time until I'm down to 1 minute...with hopefully no reduction (or even an increase..?) in pace...then I'll be (hopefully!) ready to have a go at it....it's gonna be tough!

Mike..................Nice 1k.....and yes it's a painful business! After a long season of doing those 'orrible 2k's I've had quite enough so no chance of me suffering any more and am giving it a miss....I'm back to longer stuff now....and loving it!

[Rod]

This weeks metres

Total...................108,490

Happy to have broken 100k for the week. Hoping to get over 350k per month for the next 3 months as I build the base up.

It's mostly low rate and HR capped at under 65% of max so not too hard too often.

Generally each hard day is followed by 2 easy ones....I enjoy 2 of the 3...no prizes for guessing which ones!

[Two Pudding Kid]

Marjorie – great work on the Feb CTC at 19spm and 5k in 20:50.5. Well done on your 1K sprint challenge and being top of the C2 Rankings for 60-69 HWTs and hope you get under the magic 3 minutes 50 secs.

Rod – brilliant 8 x 2k r3 and I like your strategy for getting down to doing the 16k straight though in under an hour. Impressive 100k in a week.

Mike – super 8k at 20spm in 33 minutes. Really consistent on the 5 x 2k r2 and a slight improvement on last year result for the 1k sprint. I am no good at the short interval stuff either, but like you I am going to be doing some to hopefully get my nonathalon points up and hopefully get my 2k time down.

C2CTC was 2k-1 for me but I lose out badly when it comes to acceleration.

[Two Pudding Kid]

Half marathon of dreams - yeah been there and done that yesterday.

21097m in 1:39.56.0 at 2:22.1 pace 27spm and DF 110. Not far off 90% of the power I would expect to have and very much a test of can the hip joints and back do it rather than speed. Loosing it a bit in the last 5k but no surprise with lack of training at this distance this year. Just scraped in as an LWT. Very pleased no damage to butt, hands or anywhere else so happy to achieved a sub 1 hour 40 mins and planning on going to Finland in 6 weeks time to repeat with a bit more zip.

Tonight will be mainly upper body work to give my legs a rest and then think of some erging Weds/Thurs.

PS I am nowhere near the metre monster of Rod, but I realise I am not going to get a lot of support for doing long distance post hip replacement from everyone although the surgeon and physio dont mind a bit. I am now working on strength and trying to get my walking and doing stairs normally with personal trainer and going it my way on the erg.

Also this week:

C2CTC - 16:54.1 on a steady 2:07 pace and 90 secs rest each time. Well happy with that.
1k in 4:11.5 - a SB and very happy to last 2:05 most of the way and just dropping off a little in the last 100m (aka Mike's method)
manic minute - 245m, another SB, (seriously dying on this after 30 secs but did have a low pull of 1:57)
100m - yeah, I am faster on 2k, (dont ask), but for what its worth also a SB by 0.8 secs

Now on 7956 nonathalon points and with a repeat of some of the stuff should be able to get to 8100+ even without the marathon, (no be real - saving that for July ie next season).

[Rod]

5k

Total time..........18:34.9
Av.Pace..............1:51.4
DF....................115

5k Sub maximal.

Target was 18:40 which is 41 seconds slower than the SB I did back in December (so 4.1 seconds slower on average pace).

Happy to have beaten that while feeling fairly tired from the 108k I've rowed in the last 7 days!

I'll be doing a few more but will rest up a bit for them as I want to go a lot faster....so far so good though.

Susan............Well done on the CTC and the HM, great to see you doing so much now so coming back really well after the op...top stuff m'dear!
The getting over 16k needs to be done in exactly one hour btw...not under....it's as far as I can go in 60 mins...not how fast I can do 16k...I hold the British record for the one hour with 15881 metres....just a bit more to find to get over the target!

[MPx]

108k in a week Rod...that sounds manic, I don't do much more than that in a month! Obviously working for you though as the 8x2k and 5k looked well in control and easily inside target. Nice going.

Already knocked out a HM and looking forward to the next one Susan. Utter madness IMHO but if you like it then all power to you and best of luck in Finland. Good to keep the entries coming in all of the regular comps too!

My latest:
8/3 5x2k 2r @ 20 spm and <140 HR cap all at exactly 2:02 for a 40:40.0
9/3 5K @ 20 spm and <140 HR. Was too knackered for a proper session but needed to knock out at least 5k for the Mud challenge so did the minimum @ 2:02 pace for a 20:19.9.
10/3 10k TT for the IRL and FMMC. Really unsure what pace to try. In the end set off too quick and paid the price. Should have been sub 38:30 but finished with 38:48.1 @ 1:56.4 avg pace. May go again...
11/3 Dumbbells and 8k @ 20 spm and <140 HR cap in 32:42.2
12/3 5k @ 20 spm and <140 HR cap in 20:20.0
13/3 CTC. As many of my interval sessions are roughly equal rowing/resting I decided to take the 10:30 rests as 1:30; 1; 2; 1; 2; 1; 2 - not sure if this helped or not. Working off 2k -2 pace I decided on 1:43 for the 666s and 1:42 for the 333s. (That is despite my failure to post a 1:45 paced 2k last month so I'm obviously still blocking that out!). Anyway, was too fast for me. Managed to stick with it for the first 6 intervals but died badly on the 7th (1:46.7) before a slightly faster last which gave a 1:43.0 pace overall for 13:43.2. Very tough, but actually happy enough with the result.

[Rod]

6 x 10 minutes. (3 minute recoveries)

Average pace............1:52.4
Total metres.............16003
DF..........................109
SPM........................33

long rests to help keep the pace fast.

Targets were to get the average pace under 1:53.0 and to keep average spm down to 33 so good to have beaten one and equalled the other....but only just on the rate so more work to do there.

Now I just need to do this one with NO rests at all.....well that's what I'm working towards...not there yet but happy with progress.

Mike........It's coming back for you so just stick at it me ol' mate, once you've got a consistent run of training going you'll be flying along again!

[Amazing Amazon]

Hi y'all,

Some serious long distance stuff from Susan and Rod and seemingly more to come . Not one to be so heavy on such intense workouts - so far my max this season is 37,000 in a week (obviously will do more if I ever do that FM for the Nonathlon).

Had two more goes at the BRVIS 1000m, having done 3:50.9 Wednesday last week. In the second attempt, last Friday, I blew up at around 500m in. Did get back on track but could only average 1:57.5 pace (200m split pace/spm were: 1:55.7 (30), 1:56.0 (31), 2:12.5 (27) , 1:56.5 (31), 1:53.0 (36).). On Sunday (the last dasy for entries) I had another go and managed to shave 0.3 off my first attempt for 3:50.6, which was the same as my best effort last year. 250m split pace(spm): 1:55.6 (30), 1:55.6 (31), 1:55.6 (31), 1:54.4 (36), I was feeling a bit tired Sunday as I had been to two dances on Saturday, one (Playford) in the afternoon and the other (Scottish) in the evening.

Anyway my time was good enough for 3rd in the 60-69 Hwt Women category. First was in a new world record time of 3:34.5 by a Ukrainian, ex-soviet era Olympic squad rower, Elena Tereshina (60). Second was a Canadian triathlete, Ellen Pazdzior (61), in 3:48.2.

I see Mike came sixth in a much tighter 60-69 Htwt men's competition . My Teign Scullers crew mate Brian Cort (81) came third in the 80+ category .

Wednesday, the storm force winds abated a little and I got out to row a coastal quad. We rowed out to sea. Very rough in the harbour and channel mouth, especially coming back against the wind, but once we were out it was calm turning South, parallel to the coast, in the lee of the cliffs.

Thursday. Had a second attempt at the CTC. Like Mike I was aiming at 2k-2 pace, but in my case improved on that with a 2k-2.5. Be aware that my 2k SB was a race start and the CTC was done with rolling starts. I took equal 1'30" rests between intervals.

666m, 1:58.6 (29); 333m, 1:55.1 (31),
666m, 1:58.0 (30); 333m, 1:54.7 (31)
666m, 1:57.6 (30); 333m, 1:54.5 (31)
666m, 1:57.2 (30), 333m, 1:52.4 (34).

Total 15:32.5, average pace 1:56.6. This was another controlled row, with negative splitting, and I was pleased with the result .

Friday (today). Just a gentle 5000m. Started off a near SB pace (for the first few hundred metres) but body was telling me a couldn't sustain so settled into 10k pace instead. Was still able to pick up a bit at the end but not a fast time: 21:11.7, 2:07.1 pace with 1km split pace(spm): 2:09.0 (27), 2:08.8 (27), 2:07.9 (28), 2:07.1 (28), 2:02.9 (30).

Tomorrow I'm off skiing for a week . I still have the 10k to do for the IRL when I get back - if I don't pick up an injury .

[Two Pudding Kid]

Rod Great work on the 5k submax and the focussed training for the hour of power. 108k ergo metres in a week is real dedication.

Marjorie Well done on equalling last years time on the 1k challenge at the second attempt, and coming 3rd in your category. Looks like the CTC suited you this month, (me 2k-1 as I cannot get the sprint speed at present).Hope you come back from skiing in good shape and ready for more adventures OTW and on the erg.

Mike Congratulations on your 6th place in the 1k sprint challenge and nailing exactly 40 minutes 40 secs for the 5 x 2k r2. Nice improvements on your 8ks at 20spm too and brilliant March CTC.

Me Manchester JustRow event 14 April test piece on Friday 15 March.
Ergo 4 min (2:07.9 pace), 3 min (2:07.6 pace), 2 min (2:07.3 pace) 1 min (2:06.3 pace) – 2352m. 2 mins rest between each, (2:07.5 or 2k pace overall).
After 9 minute rest Ergo 3 mins 702m (2:08.0), Ergo 9 mins 2030m (2:13.0) – 2732m ave 2:11.7 (2k + 4 pace)
After 8 minute rest Ergo manic minute 242m (2:03.9) - yep, as crap as expected.
Total 5326m and average 2:09.6 which is 2k +2 or 5k -4.

Will try again nearer the time. Probably went a little too fast on the first 3 minutes of the 2nd workout and had to spend the next minute at 2:16 for a breather before ramping up again.

Other highlights:
level 16 on the stairclimber for 1 minute, (90 steps a minute) which is a new PB, (although as it is a new machine in the gym I dont know what I could have done pre-op).
stepups onto a 16" (40cm) step - wasnt too keen on this to start but got the hang of it slowly. Today done 60 reps.
Postop PB for distance and speed on a treadmill - 41 minutes of walking madness including 900m on 5% for total 3.5km
Just managed 22.5kg (15 reps), 25kg (12 reps), 27.5kg (9 reps), 30kg (6 reps) and 32.5kg (3 reps) which is close to what I have ever managed on the bench
Done a few burpees again.

Will try either a 6k or 30 min TT this coming week.

[Rod]

10k Time Trial

Time..................37:21.9
Average pace.......1:52.0
DF.....................110
SPM...................34

10k for the Sub 7 'Mega Melt' team in the Indoor Rowers League and FM Monthly Challenge.

This was the first of a series of Time Trials I'm planning so happy to have beaten the target I set myself of 37:30 (1:52.5 pace).

It was 31 seconds slower than the PB I set in January but felt controlled and not completely flat out with some in the tank for the next session...which I'm taking as a good sign!

Susan...............Some good stuff there and good luck in Manchester....how did the TT go at the weekend?

[MPx]

Nice 6x10min and 10k Rod. Looks like you're a natural at 1:52 pace for as long as you want!

Great 1k for the WRVIS challenge Marjorie - 3rd overall and top Brit in your category - fantastic result. As you noted (thanks!) I was 6th in the end in mine (and also top Brit!) but a bit hollow really since we know some of the properly fast guys (LGF; Nav; etc) didn't put in a time unfortunately. Wont stop me bragging tho....

That Manchester practice session looks a bit grueling Susan...but you seemed to nail it. Hopefully it will go even better at the event proper.

Latest from me:
14/3 Dumbbells and 8k @ 20 spm and <140 HR cap in 32:42.3 (spot on!)
15/3 AWL Pyramid. As usual tried to get a sub 1:50 avg pace. Struggled from 900 back to 500 and ended up 1:50.2. Shame...but not too bad.
16/3 5x2k r2. Target 2:02 pace. Near enough with a 40:39.5 overall time.
17/3 Dumbbells and 8k @ 20 spm and <140 HR cap in 32:32.1. Normal except last 500 when I went a bit faster chasing a number (which I missed by 0.2!) and which put HR up to 143. I'll get over it!
18/3 10x1min r1. Target was 303m per rep. All 303 or 304 with a 305 last for a 3036 total. A bit of my pre Christmas form and very tough, but otherwise pleased with that.

[Two Pudding Kid]

Rod - in the groove for a 10k and well inside target. Yep - that time of year when looking to up our rankings and nonathalon points with some concentrated efforts at the standard distances.

Mike - a solid performance throughout the last week and some exactly on target.

Me- the Manchester event isnt until 14 April and i will do more work on that in the coming weeks. Failed miserably in finding last years results but never mind. Great news on 6k TT today - 26:35.3 (2:12.9 pace) and not too stressed DF 111, SPM 26 for 36 seconds off previous SB. . Next TT will be the hour of power, (hoping for 12900m). Current nonathalon points 7976.

[Rod]

4 x 15 minutes 3'r

Average pace.............1:52.4
SPM.........................32
DF...........................115
Metres covered...........16009
AHR.........................171

4 long horrible reps of 15 minutes..ouch!

This one started well but really ground me down in the 2nd half so more endurance needed.

Delighted with the average pace though especially as it was at only 32 spm which is lower than my usual 33-35 for this kind of session.

HR was not too bad at an average of around 90% of max (not too sure what max is at the moment but have some tests coming up...) and not much drift until right at the end so a good step towards doing 16k for the hour....not ready yet but going in the right direction.

Susan..................Well done on the 6k and good luck with the hour m'dear.

[Rod]

5k Time Trial

Time..................18:27.0
Pace..................1:50.7
SPM...................33
DF.....................109

5k for the Lightweight group monthly challenge. 8 seconds faster and 2 spm lower than 2 weeks ago but still 28 seconds slower than my best this season.

Happy enough though as I'm still working my way back to full speed and it felt under control the whole way.

Maybe time for one more this month...at best pace...ouch!