Sub 7 Indoor Rowing Club (UK)

[MPx]

Sorry to take over the sub7 thread Mike

Hey its nice of you to drop by Lindsay, welcome any time. Actually its gotten quite quiet around here recently.

Anyway, yes we do have some surprisingly similar numbers. Indeed I used to use 43/173 HRR too, but then I went a long time never seeing a 170 although I have since observed a max of 171 once in the last few months. I also never check my RHR so the numbers I'm working on this year are 45/170 which gives me the 144 top to UT1. I've never had my VO2 max checked - much too hard! The only other "excuse" I have is from a full function medical I had when I turned 40 when I was told I was fit enough, but had relatively small lung capacity for my size (measured in litres IIRC ?? and I was more than 1l smaller than Matt Pinscent) ...nothing bad just smaller than avg apparently...which cant help. Interesting thought on higher threshold - maybe why I preferred training the SS stuff harder before? I'm still convinced its all far too influenced by the vagaries of the mental state rather than just physiology - its just all so much more fun and doable when you're on a roll!

I agree with your thought on aiming higher for your next 2k. Just take a second out of the 2nd/3rd 500s and see what happens. Its gonna hurt of course! Also I wonder how much its about sub 7 being the accepted goal...and when you have 3 or 4 other competitions to do on the same day you're not really up for going to failure on any one of them? Just holds you back a fraction. Sound like fun though...

[MPx]

Nice going on that 2nd 4x5k Susan. Always good to nail a session that got away from you before. That 12x1 was pretty tasty too.

Couple of more hopeful sessions from me at last (tho still way down on last years SBs).
11/6 4x2k r2. Wanted to do these at 1:52.5 to get 8k in half an hour. Only managed one, then 1:54.9; 1:58.8 and 1:56.2 for a 1:55.3 overall pace. B****r!
12/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:13.1
13/6 Set out to do an Hour for the Sub7 ITC. Started too fast (felt fine at the time!) and was struggling at 7k in. Backed off the pace and decided to stop soon after the 10k point. I think that's my first actual HD since I started in 1997!
14/6 6K TT for the FMMC. Should be able to do this at sub 1:54 pace. Couldn't! Did half at sub 1:54 and the rest around 2:00 for 23:17.3 @ 1:56.4.
16/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:03.1
18/6 2k TT. Comes around every 6 weeks or so. With the recent CTC data thought I should be around 1:47 pace. Started slightly faster (hopeful as ever!) lost it a bit in the third 500 but fought hard at the end and got a 7:05.9 @ 1:46.4 so about 1.5 seconds of pace to find somehow...but not as bad as I'd feared.
19/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:03.3
22/6 1 Hour for the Sub7 ITC. My target was 15000 for a steady 2:00 pace. Decided to factor in my "slowing" habit so 5k sub 1:58; 5k sub 2:00; and 5k @2:03 or whatever needed to hit 15k. Went pretty much exactly to plan. Couple of wobbles but nothing too serious or too long lasting. Managed a proper sprint over the last minute to eek out a few more meters and was pleased to see my HR managed to reach 172. Not seen a reading that high for a looong time. 15052 @1:59.5.

[Two Pudding Kid]

Mike, Lindsay

Will being catching up reading your comments but got to be out in less than an hour.

13 June - 25k wattbike in 49:31 (hardly earth shattering pace but I stuck it). Dont have the power in my legs to do my best.
16 June - Sunday fun day hour of power. 13084m which is a post op best for the hour and nicely paced at 2:17.5 26spm
17 June - I did the 6k just to get one on the board in 27:25.9 which is 2nd in the LWT 50+ rankings at present. Still whacked from Sunday so much better to come this week.
19 June - 10k practise ie 5 x 2k r2 which I kept at 2:14.x average for each one. Hope I can get that 5 x sub 9min 2ks non-stop for a 10k sub 45 mins within 6 weeks and 44.44.4 ASAP after.
20 June - 500m in 2:03.5 (totally yuk) . Only stayed sub 2 pace for the first 50 secs and then spectacularly died - obviously far too high a target now I have gone into long-distance mode. 100m fared better - 24.4 secs which is only 0.2 off a PB.

Today should be 14k at 2:18 pace but could be tough. Got to give it a go anyway.

[Two Pudding Kid]

Lindsay – like Mike says you are welcome to add to the Sub7 thread here.

Me - 2k – I might get one done but not until closer to the racing season

Lung capacity testing – I have particularly small lungs according to tests and have been labelled asthmatic after at least one occasion although I am clearly not. It has been concluded that I am just crap at doing the test!

I have never been one for HR limits – mine tends to race doing very little so I would have to move very slowly to stay under 140.

Yesterday I did 14k at 2:17.7 pace, 1 hour 4 mins 17 secs, and very happy with that.

[CaseyClarke]

Hi All,

FYI:

OK Team... July’s ITC.

Row 7777m in whatever intervals you want, using 7 mins of rest throughout the session.

For example:
7x 1111m, 1:10r
4444m, 7r, 3333m
5000m, 5r, 2000m, 2r, 777m

Record total time rowed, without rests. Good luck!

[Two Pudding Kid]

Casey - thanks for the explanation. Will think of doing this next week, but havent thought through my plan yet.

[Two Pudding Kid]

Sun 23 June - 14k at 2:17.7, sneaked under target of 2:18 pace
Weds 26 June - having rested for this I wanted a 6k under 26:40 and preferably under 26:30 so 26.29.8 - 2:12.5 pace hit it
Thurs 27 June - 7500m at pootle pace, (was always going to be slow after the previous day but didnt expect 2:20 pace to be hard and felt ill after)
Sun 30 June - 18k at 2:20 pace was target but result turned out to be 2:20.7 in the end, (really wanting to get this but having to go down to 2:23 pace towards the finish blew it)

Weds is 3500m x 3 r2 - aka 10k trialing, (want under 2:15 pace average)

June was 170k - so on the case for 40k at week at present.

[Two Pudding Kid]

Weds 3 July - stunning 3 x 3500m r2 at 2:14.5 pace (keeping up 10k training as well as marathon)
Thurs 4 July - C2CTC in 6:08.4 secs, (ave 2:02.8 pace). Happy with that but even happier with 100m PB in 23.7 secs , (never been sub 24 secs before). Even followed up with a manic minute of 251m which is a post Op best.
Sat 6 July - 32195m aka 10k short of a marathon in 2:42.19.3 including 3 mins 20 secs of rests. Ave 2:31.2 which is worse than I would have liked but first time over half-marathon for a while.

[MPx]

Blimey, I go away for a week and there's loads of work reported Susan. Loving the 100m PB - didn't expect to be reading about any of those for a while yet - well done indeed! The 10k training sessions also looking very strong at sub 2:15 and a very nice 6k thrown in too. Looks like you'll have no trouble finishing your marathon, just how fast to go for. Don't envy you that one bit!

So a big break for me and boy did I feel it when back on the erg today. Will blow away the cobwebs with a go at the CTC tomorrow.
23/6 Dumbbells and 8K @ 20 spm and <140 HR Cap in 33:23.2
24/6 5x 1k r3:30. Bit of a non session. First rep OK at 1:49.0 but had to slow for each one which made a mockery of the session. Overall avg was 1:54 which is just embarrassing for me!
25/6 Dumbbells and 8K @ 20 spm and <140 HR Cap in 33:33.2
6/7 Dumbbells and 8K @ 20 spm and <140 HR Cap in 34:14.2 - it probably could have gone worse but not sure how. Heart rate just kept racing away. Temp was 25 in the gym which didn't help, but even so...!

[MPx]

Still enjoying a busy month so some training days missed sadly. But with the welcome summer heat, training is a bit overly sweaty anyway!

As ever mixed results but not all doom and gloom!
7/7 CTC - heeded the warnings and started reasonably conservatively so was able to neg split the reps 1:37.3; 1:36.8; 1:36.1; 1:34.7; 1:32.0 for a 4:48.8 total 1:36.2 avg - happy enough with that.
8/7 30min steady. Meant to do around 2:00 pace, but had to slow so only got to 7447m.
9/7 Sub7 ITC - weird DIY intervals. Although most of the fast people seem to have decided on shortish intervals with micro rests, I know it takes me a couple of minutes to feel the recovery so decided to take it as 2k/2min/2k/2min/2k/2min/1k/1min/777. Keen to get under 30 mins and hoped for sub 29:30. Very pleased that I managed to neg split it 1:54.4; 1:54.1; 1:53,8; 1:51.8; 1:47.9 and get inside targets with 29:21.3 at 1:53.2avg.
10/7 Dumbbells and 8k @ 20spm and <140 Heart Rate cap in 33:13.2
13/7 AWL Pyramid. Set off to do a fast one but the resolve only lasted through to the first 500! 600-900-300 slooooow then fast again for the last two - rubbish really!
14/7 Dumbbells and 8k @ 20spm and <140 Heart Rate cap in 33:13.2
15/7 6x500 r2. Trying for a sub 1:42 set. Managed 1:41.9/9/8/8/7 but blew the last at 1:43.9 for a 1:42.1 avg. Not ideal, but not bad for current form.
17/7 5x2k r2 steady with a rate pyramid 20/24/28/24/20. 1:58.5 avg was acceptable but disguises a poor 4th - otherwise OK.

[Two Pudding Kid]

Mike - Great work on the C2CTC. I agree with the longer rest intervals for the Sub7 challenge and it worked very well for you for a sub 30 minute result. . Never thought of doing a rate pyramid for a 5 x 2k, but more good ideas and metres. Your heart rate capped 8k is a tough ask especially in hot weather.

Me - Last 2 weeks have been rocking up the metres.

July 10 - C2CTC done as 1500, 1500, 1777, 1500, 1500 with 1 min 45 sec breaks. Happy with 2:12.5 pace
July 11 - 30 x 250m r45 secs. Wouldnt normally be as slow as 2:11.4 average but only 24 hours after a hard session the previous day
July 13 - 6 x 5k r3 at 2:27.4 pace. 2 hours 42 minutes of fun - almost enjoyed it but was really stiff next day
July 16 - 2 x 5k r2:30. Last test piece before going on a 10k TT. 2:14.4 average and not totally burnt out so looking good to make a sub-45 min 10k
July 20 - 35k in 2:59.27.0 at 2:33.8 average. Just going through it. Not much to write home about although I suppose it isnt too bad considering that last time I tried this which was before I had the op I only did 2:27.8 pace.

All about short stuff now until marathon ergo on 10 August. The gym is quiet on Saturday afternoons so I can get away with this lunacy. Tomorrow might be a 1200m TT with a flourish on the final 300m or if not a 5k TT. If you hadnt noticed it there is some sort of indoor rowing demonstration competition in Budapest appeared in the Concept2 logbooks and although I dont expect to be selected I might put my challenge time in - (got to ask the boss for 11-16 Sept off just in case).

[MPx]

Some very useful meters racked up there Susan. Both 30x anything and 35k straight are tough mentally - just go on forever, so all good practice for the Marathon. Hope the 10k went well and under 45min.

I clocked up another year last week so new benchmarks to be set for a 62 year old! Training still slightly sporadic but included:
19/7 5x2k r2 @ 20 spm. Target was level 2:00 pace for 8min reps. Didn't get one bang on but very close for an overall 39:59.4
21/7 Dumbbells and 8k @20 spm and HR cap <140 in 33:13.1.
22/7 10x1min r1. Initial target was each at 303m. Managed the first 5 but then slowed to 301m with one @ 300 for an overall avg of 1:39.3 pace and 3021m.
24/7 Dumbbells and 8k @20 spm and HR cap <140 in 33:03.0 (cheated on HR a bit!)
27/7 5x2k r2 @ 20 spm. Target was level 2:00 pace for 8min reps. Hit 2 spot on; one a smidge over; two a smidge under for an overall 39:59.9

[Two Pudding Kid]

Happy birthday Mike

Getting in some great results there - 5 x 2k at 20spm under 40 minutes is fantastic and you got the 10 manic minutes at over 300m each too.


Me-
24 July - 1200m TT with fast finish. 4:58.5 which is average 2:04.2 overall and average 2:01.5 for the final 300m. I am happy with that but isnt good enough to get into the competition by a long way.
25 July - 5k TT. Couldnt remember what my post-op PB was so glad to see I broke it by 1.1 seconds. 21:53.5 and average of 2:11.3. Will work on this before Exeter race.
28 July - 18k less than 2:20 pace. Very promising at 2:19.7 average. Would eventually like to pull this off for half marathon.
29 July - far too bushed to do anything sensible so did 15 x 2 min dawdle pace with 2 min rests and 3 pressups in each. Practise quick on and off for Wednesdays relay.
31 July - 30 x 300m r 20 secs done in a pair. I averaged 2:01.5 pace and 37spm but my bigger friend averaged 1:53.5 pace and 32spm. Got used to panting away between each interval and then whacking out another one. We were in 2nd place initially and then got into 1st by the end - the oldies won . Not what I would normally do so finished the month with a slow 10k in 49:23 to move the monthly meters to over 200k for only the 3rd time ever.

Hopefully today is 10k TT.

[MPx]

That's a very solid 5k Susan - bodes well for Exeter - I'll try to drop in on the 14th Sep if free that day and cheer you on! Intrigued by how that 30x300m r20s worked if you were in a pair. Your own ergs or swapping over? Congrats on the win anyway.

My latest:
29/7 Dumbbells and 8k @ 20 spm in 33:03.6 - should have been with 140 HR cap but got bored and let it go to 146 at its peak.
30/7 4x1k r3:30 Last time 1:47.3 avg. This time 1:47.4; 1:47.4; 1:47.4; 1:46.0 for a 1:47.0 avg. Progress!
1/8 Dumbbells and 8k @ 20 spm in 33:03.3 - focused on pace again and let HR drift a bit.
2/8 5x2k r2 @ 20 spm. Target was going to be 2:02 pace for 8:08 reps but I forgot on the first rep and stopped rowing at 8mins (my usual target!) then had to go again and missed the mark. Changed the target to try for and 8min average across the 5 and managed 39:59.7 so pretty close!
3/8 831/318/831/318 r2 for CTC. Weird distances always hard to guess a pace. Set off a bit optimistic at 1:40 and decided to (ie had to!) slow a bit in the first 831. The 318 was fine sub 1:40 but then suffered again on the next 831 before a 1:36 blast for the last 318. 7:46.0 @ 1:41.3avg

[MPx]

Latest sessions from me:

4/8 Dumbbells and 8K @ 20 spm. I'm still mindfull of trying to keep heartrate below ut1 cap - and mostly achieve it - but I enjoy targetting the pace and total numbers too much so I'm no longer being a slave to it. Managed a spot on total of 33:03.3.
5/8 8x500 3:30r. Last time managed 1:43.5 avg, so this time started at that and tried to neg split. All good and new avg was 1:42.3 - so very pleased but still much slower than last year!
6/8 5x2k 2r @ 20 spm. Target all bang on 2:00 pace. Managed 2 spot on and 3 a smidge under for a 39:59.6 total.
8/8 3x1500 5r. Not done these for a while so not sure where I should be pace wise and decided to try Sub 1:50 and neg split from there. 1:49.6; 1:48.8; 1:47.1 for a 1:48.5 avg to use as my starting pace next time. Good!
10/8 Dumbbells and 8k @ 20 spm in 33:03.2.
11/8 The Rugby Test for the Sub7 ITC. Another toughy to know what pace to target and decided to try sub 1:43 which proved too hot for me. So the reps were at 1:42.8; 1:43.6; 1:41.7; 1:39.8; 1:46.5 for an 11:12.4 total ... or about 6 secs slower than last year. Not good but, as the last 750 showed, it could have been much worse!

Overall a better week than many so lets hope it continues!