Sub 7 Indoor Rowing Club (UK)

[MPx]

16/1 Dumbbells and 8k @ 20 spm in 33:33.1. Very slow.
17/1 4x1500 5r. Target sub 1:54. Did 3x 1:53.x and a faster last for 1:52.8 overall pace. Good...and only three or four (!) seconds off where I should be.
18/1 1 Min TT. Was too tired really and only did this as it was the shortest thing I could think of doing. 349m so 3m down on my first go a week or two back.
19/1 Dumbbells and 8k @ 20 spm in 32:42.2. For some reason back on normal SS pace without killing me.
21/1 12x250 90"r. Should have been 16x. Last time managed 16 just under 1:37. Started at 1:37.8 and tried to knock .1 off each rep but finish times were much more variable than that. Got through the 11th on track, but didn't have the fight so decided to go as fast as poss for the 12th and stop. Avg was decent enough at 1:36.6 (cf 1:36.8 last time) but disappointed with only 12 reps.
22/1 Dumbbells and 8k @ 20 spm in 33:03.1 (slower pace again).
23/1 3x2k 2r. Wanted to do these sub 1:54. Only managed 1:53.7; 1:57.3(!); 1:53.6 for 1:54.8 avg. Again 3 or 4 seconds off.

At least off this new low base I should be able to improve again over the next few months!

[Amazing Amazon]

Well I've been having a quiet two weeks erging-wise.Everyone else also seems to have been quiet but I expect you have all been putting in the metres.

From 11-18th I was away skiing in Ischgl in Austria. Unlike here, where it was wet and windy, blue skies and light winds all week, though there was a lack of new snow. I can of course enter my skiing in my C2 logbook - did 251.2 km . Did pick up a large bruise on my hip due to someone in my group cutting across me coming off a chairlift but otherwise I returned considerably more intact than when I went skiing in March.

Came back on the Saturday 18th and then off to cox a couple of coastal fours in our Frostbite challenge race on the Sunday (when the weather in Devon was, for once warm and sunny too and we won both races). Also not very taxing. Further rows in a fine coxed four on Thursday 23rd and Saturday 25th.

Finally back on the ergo yesterday. Gulp. no long now before Manchester and Paris . Was a bit worried while I was in Austria about getting to Paris as I'd booked to fly with Flybe, but it now looks like this might happen. I'm also having problems emailing Paris my Medical Certificate as their email address seems not to be working properly.

Yesterday, did the CTC. Seemed like it should be good prep for my 2k races as well as doing my CTC. I was aiming to hold 2:02 pace for the 1000m and then sub 2:00 pace for the 520m and 500m

Did the intervals at 2:00.7, 1:58.3 and 1:57.4 pace respectively, though ended up 2 seconds over 8 minutes for the 2020m.

Today. Had a go at the IRL 1 minute. Decided to crank the drag factor up to 135 (I usually row at 123). Held 1:43 pace most of the row to record 189m at 40 spm and 1:43.8 pace, which was 4m more than I did in Funchal back in December. Annoyingly the 'Face' distance still showed the projected 190m as did the split, but I had slowed to 1:45 in the last 10 seconds or so. May need to have another attempt, maybe I need to increase the df a bit more?

[Two Pudding Kid]

Youre right - I might not have been on the forum since 11 Jan but I certainly havent been doing nothing.

15 Jan - after 4 day rest from the erg I came back for a new postop PB on the hour of power - 13247m at 2:15.8 pace for a 66m improvement. Happy bunny
17 Jan - 30 x 250m r45 secs. Just a case of staying sub 2:08 average which I made at 33spm
19 Jan - sitting out 18k at sub-2:20 pace. Rather tough and had to keep making myself stay on track
20 Jan - 1k r2 520m r1 500m. I didnt really worry about the result but 8:26.7 for the challenge 2020m means sub 2k pace, (I have actually decided I can go at the 2:05.4 average on this for a full 2k at Manchester )

Set myself a target of 180k this January for an estimated 10,000 calorie burn - so more to do.

[Two Pudding Kid]

When you have a birthday ending in "0" or "5" you have to do something unusual of course

On my 50th I did an ergomarathon at Charles Morley's house so wasnt trying to top that in distance. Was looking for something different but challenging for my 55th. I found it in an ergo race in Mosbach, Germany which is about 60 miles from Frankfurt - although the biggest challenge is getting there with 2 trains required and the connections not working. Also this is a place that only comes alive in the warmer weather when it is suited for hiking and cycling so no surprise that some restaurants are closed and probably only 10% occupancy at the guest house cum hotel which meant it was colder than might like, (hiding under the duvet with day clothes on looked like a good idea on the first night). No-one is surprised that I do something nuts for my birthday like 30 minute ergo at 9am and 2k at 4pm.

30 mins - 6817m, (not my best but making an excuse of walking around too much in Heidelberg the previous day and early doesnt suit me. 2:12 pace. No pressure as the only other competitor was already behind after 10 secs )

2k - well might as well although I didnt know I was going to be the only female when I asked about this. I somehow achieved 8:30.1 which can only have been possible though marathon training as my seasons best is 8:24.9. The men were finished in 7:27 so the crowd started shouting "schnellster, chnellster" which I was trying although I was expecting to die rather than fly to the finish.

I did have a cake or two, but this was a one off, (although it was very cold we were very lucky not to be tramping around in snow).

[Two Pudding Kid]

Mike
10/1 5x2k 2r @ 20 spm. Great result and consistency here
13/1 8x500 r3:30. Nice idea of going faster each rep and glad you got there.
17/1 4x1500 5r. Target sub 1:54. Lovely to see you ahead of the target.
18/1 1 Min TT. 349m is a huge distance in this time
23/1 3x2k 2r. Wanted to do these sub 1:54. Although based on your performance on 17th it was impressive to be so close to achieving this.


Majorie
A serious amount of sking Marjorie and hope that bruise is going away now. Congratulations on winning the Frostbrite challenge races especially next day after your return from Austria. Hope everything has now been sorted for your Paris adventure and see you in Manchester Sunday.Nice work on the CTC.

PS Manic minute – I am sure you mean 289m, (otherwise my 255m looks too good). Like you I slowed down in the last 10 secs and consequently lost a meter or two, but still used DF 112.

[lindsayh]

Mike this may be the easiest way to talk re Rod's splits:
I was a bit wrong about his Irish pacing!
He is getting faster and faster at the front and mad stroke rate - just as fit as you can be I suspect and he thinks his stroke is getting stronger too!

2018 BIRC 1:43:1 (37) 1:46:6 (36) 1:48:7 (36) 1:45:9 (39) 7:04:5
2019 BIRC 1:39:8 (35) 1:45:9 (32) 1:49:3 (32) 1:47:8 (33) 7:02:8
2020 IIRC 1:37:9 (39) 1:45:0 (36) 1:48:1 (36) 1:49:0 (36) 6:59:9

[MPx]

Marjorie, glad the skiing went well and minimal injuries and soreness. Always a risk...but sooo much fun. As TPK points out your 1 min efforts would have been 100m further than reported which is very respectable, although I dont understand how you and Susan can get such strong results off such low DFs. The CTC result suggests a sub 8 in Manchester is on so good luck with continued prep for your race there and then in Paris.

Susan, good story on the 55th celebrations - rather you than me, but sounds like you had fun and plenty of sustenance! Lots of meters being rowed and to good effect with the new post op PB for the hour. Well done - marathon prep well on track it seems. Will look forward to that 8:20 result from Manchester! Best of luck with that.

Me...
24/1 30 min free rate varipace in the grey zone. 7607m felt good so getting back on track.
25/1 10k TT second go at the Sub7 ITC. Set off with the best intentions but caved in pretty quickly and just targetted a convenient palindrome with a 39:39.1 - missed by .2! May have one more go to get a <39min.
26/1 Dumbbells and 8k @ 20 spm in 32:22.6, for some reason much faster than usual at the same HR and no harder to do. Odd but good!
27/1 16x250m 1r @ 20 spm. This was a soft take on one of Lindsay's sessions. He did 30x 1min with the aim of an SPI of 12 (achieved) which gave him well over 7900m. I saw that and thought it would be fun to see if I could do a 30x 1 min and get 8km. I've never done an 8k 30 min straight. But I was too chicken, so made it psychologically much easier on myself. Cut the 1min reps down to 250m...and only attempted 16x which is as many intervals as I've ever done. Worked well for me. Started off <1:52 and did a very gentle neg split from there and a faster last for 4k in 14:35.5 @ 1:49.3 avg. I know its only half way, and gave me one more rest, and my back was feeling it by the end, but its nonetheless given me some confidence that it wouldn't be out of the question to get 8k through a 30x session @20spm if I can get my brain to handle the volume of reps without giving up. Good!
28/1 Not much time so just a 5k TT type session in 19:39.1 - spot on!

[MPx]

Mike this may be the easiest way to talk re Rod's splits:

2018 BIRC 1:43:1 (37) 1:46:6 (36) 1:48:7 (36) 1:45:9 (39) 7:04:5
2019 BIRC 1:39:8 (35) 1:45:9 (32) 1:49:3 (32) 1:47:8 (33) 7:02:8
2020 IIRC 1:37:9 (39) 1:45:0 (36) 1:48:1 (36) 1:49:0 (36) 6:59:9

Indeed Lindsay. What an interesting history. Not least because he was closest to my suggested pacing back in 2018 at his slowest and he's now a world record holder and getting further away from it! Just shows we may not have the advice he needs! The starts are something to behold. The 1:39.8 he did for the first 500 at BRIC disguises a completely banzai start which from memory dipped into <1:30 for a few strokes and had him right at the top of the leader board across all age/weight categories racing in that heat... but he was already dying and dropping back by the 500m mark. Its hard to know if convincing him to go off in a more measured way will give him sufficient reserves to counter the psychological pressure of having less seconds "in the bank" as it were. That's always a trade off with my own 2k attempts - I'm not at all immune to the siren call of positive splits! I can see that 5 or 6 really hard strokes to get that race start average on track is well worth it, but more than that is surely just the Adrenalin talking? I am sure that a more even pacing - along the lines of -.5, +.5, +.5, -.5 would be better physiologically and facilitate the lowest possible time, but not if his brain doesn't believe it. Also I've never raced and very rarely erged in public so can't comment on the additional pressures that that must bring. You will have much good insight to offer in that regard. I'll look forward to another new WR in Paris...

[Amazing Amazon]

Susan. Belated (I assume) congratulation on your birthday and your birthday treat rows and cake. and well done on your 'hour of power': that's one I've yet to do this season - my Nonathlon time is just my HM pro-rated. Don't think I'll attempt until after Paris though.

Mike, hope your second attempt at the 10k gets under 39 minutes for the Sub7 challenge. Did one last month, so don't think I'll quite ready to do it again. Plan to do it in March for the IRL.

This morning took a tumble off my bike. Just descending my drive (6%) on my way to Pilates when I took one hand off the handlebars to close the zip on my top, decided I was going too fast and jabbed the front brake lever and over I went. Fortunately didn't end up a bad as Chris Froome, just skinned my elbow and knee and a strain in my wrist on the other side.

This afternoon has another go a the 'minute of power' (for IRL). This time cranked up the drag factor another notch to 155. Seemed to work as this time I did 191m at 1:43.0 (spm 38). Ended on a 1:43 too. I think my PB is 195m.

Have also got an acknowledgement from Paris that they do have my Medical Certificate, so all go there.

[MPx]

Nice going on the one min Marjorie...but you're still under reporting by 100m aren't you?? 291m seems more likely! Hope your bruises from the tumble recover quickly.

[Amazing Amazon]

Yes, Mike, 291m is was .

Decided to cancel my water row this morning as because of the wrist strain. Fortunately it would only affect feathering an oar, not the straight pull on an ergo handle.

[Amazing Amazon]

Last day to train before I set off from Manchester tomorrow. Decided not to do anything related to 2k or 500m so attempted to improve my 30 minute distance, which has been stuck at an annoying 998 Nonathlon points (6934m, 2:09.7 pace), done about 6 weeks ago. My target pace, interpolated from on my season best 5k and 10k times, was 2:08.0.

Set off at just over 2:08 pace, was holding that but then blew up just before having completed 15 minutes. I think I stopped rowing. Got going again and stabilised at just a bit behind the pace (2:09). Started to pick up in the last 10 minutes to 2:08s and 2:07, then more acceleration at the end - particularly when I could see that I might be able to get to 7000m. Slight chests pains led to a bit of slackening off, but then cranked up the spm to 36 in the last minute of so to finish on ~1:54 pace.
5 minute splits pace(spm): 2:08.5 (24), 2:08.2 (26), 2:11.6 (25), 2:09.1 (25), 2:08.5 (26), 2:04.6 (29).
A palindromic 7007m (that should appeal to you Mike ) and 2:08.4 pace, for 1008 Nonathlon points. Not quite what I was hoping for but not bad allowing for the rest I took at half-way.

[Amazing Amazon]

Back from Manchester. As always a pleasant and friendly place to race. Discovered a nice Iranian restaurant (Walnut) for my evening meal on arrival. In the morning met Joe Keating, who turned out to be staying at the same hotel (Luther King House) as me. We caught the bus to the Velodrome together.

My 2k race was at a reasonable 10:30. There were three in my race (there should have been 4 but Jane George wasn't there). Justine Rento was also notable absent (seems that she's not well at the moment) I was easily beaten for Gold by local rower Val Edwards, who is just 60 and did 7:52 something on her first competitive ergo row for several years. That's at or about the best in the 60+ HW rankings at the moment . I trailed in behind in 8:09.8, a considerable improvement on my WIRC (8:15.2) and BRIC (8:17.2) times but not as fast as my my recent TT (8:08.1). Just couldn't hold my pace once through 1000m: my splits being 2:01.7 (27), 2:02.4 (28), 2:04.3 (27), 2:01.4 (30).

In the 500m I was unopposed (in Jane's absence). Last year Jane and I missed the start (which had been delayed and they then caught up when we weren't paying attention). This year got there immediately the previuously race finished but ended up delayed becuase another competitor's foot-plate was loose and had to be fixed. This time did a creditable 1:50.5, 0.2 seconds faster than at BRIC. However I think I did too much at the start as I was fading at the send (pulling 1:55s). I also stooped just too earliy, missing the last couple of strokes. And then forgot to photo my splits.

Today decided to improve on that 500m time, as I knew I could do so with better pacing (and without a race start). Achieved a 1:49.5, which is not far off the 1:49.2 SB I did last year. This time I deliberately slowed sooner at the start and then managed to hold a 1:50 right through to the finish. Splits were: 1:49.0 (36), 1:49.0 (33), 1:49.5 (30), 1:49.5 (33), 1:50.0 (38) and a very satisfactory 1032 Nonathlon points.

[Amazing Amazon]

Forgot to mention that my 1:49.5 500m was at an experimental df of 136, compared to my usual 123 (as used in Manchester).

[MPx]

Congrats on the silver medal Marjorie, nice to have done it within touch of your SB - especially given the race start. I'd have thought the fast 30mins 48 hours earlier would still be in the legs so again heightens the achievement - but obviously not as much as hitting exactly 7007 which is pure genius(!).

Sounds like your 500 race could have been sub 1:50 if you hadn't stopped early and subsequently proven with the 1:49.5. There's no doubt in my mind that the shortest sprints favour strength over fitness. Putting up the DF seems to help although will contribute to a more acute fly and die - its just that there's no way that a steadier pace throughout can make up for the gains you get from fast start to 2/3rds in. 100m and 1 min definitely, 500 is the marginal one, by 1k steady pace is king.

Interesting pace differentials 500 to 2k ~ 13 secs ; 2k to 30 mins ~ 6 secs showing great fitness, my differentials are much bigger sadly (18 and 8).