Sub 7 Indoor Rowing Club (UK)

[MPx]

Well what a difference a week makes - never ceases to surprise me how fickle we are, one week on a high, the next in the doldrums. Only one highlight this week amongst the mundane and worse.

23/4 Dumbbells and 8k @ 20 spm in 31:51.3 (spot on!)
25/3 Decided since I'd been on a roll to do a 2k test before the end of the season, and before my next blood letting on the 30th. Only got a third into it before giving up - even before it started hurting! Paddled about for a bit and then picked up the pace again to try to hit 7:11.7 but even missed that by .2. Mentally if not physically hopeless.
26/4 Dumbbells and 8k @ 20 spm in 31:41.1 too fast for an SS session.
27/4 Intended to do a hard sprint session, but after a very hard day's work outside and finding my warm up tough enough I decided against and just paddled a couple of 2ks on 2min rests to bank the meters.
28/4 5x2k 2r as a rate pyramid 20/22/24/22/20 target pace 2:02/2:00/1:56/2:00/2:02 in 40 mins. Hit all the rates, three pace, and two times, spot on and the rest close enough to get my 40:00.0 total.
29/4 4min test for the Spring VIII. I expect to get ~1200m but set off a bit too quick stupidly and caved at half way. Paddled in for 1177m which is very disappointing. I may give it another go but don't hold out any hope given the blood letting later today.
30/4 Dumbbells and 8k @ 20 spm in 31:41.1 (too fast again!) - although not spot on I'd done my prep yesterday so that today's effort took my season total to 2000002m (spot on!) which is not only a good number, its the most I've ever done in a season - so at least a small highlight to end the year.

Now we can start all over again ...

[Amazing Amazon]

Susan, must be very frustrating trying to exercise at home without any equipment. Presumably your hip prevents you running? I think quite a few of the year and last couple of months Competitions will be biased because many like yourself being unable to complete the season. At least you beat Mike in the Nonathlon.

Mike, sorry to read that you had a disappointing last week of the season (nothing for today?). But 2,000,002m is to a goodly (and very palindromic ) meterage for the year: I've only managed 604,585m myself, though I also note I'm now over 10 million metres total recorded.

Me. I've also been struggling this month. Unlike yourself I don't get on the rower every day. I do intend to row 3 times a week but I'm not even doing that (just 8 rows in the month). And I don't even have the excuse that I'm rowing outdoors (banned) or even cycling or walking (possible but not done). My garden is looking nice though.

Having put in two good rows for the end of March: 10k at 2:10 pace on the 29th for the IRL then 1k at 1:56.7 pace for the Sub7 IRC on the 31st, both SB, I then didn't row again until the 11th (Easter holiday?).

On the 11th I attempted the CTC (3 x 1721m R4). Was aiming for 2:05 pace (i.e. a bit faster than my 5k pace). Got near in the first and third reps but had a brief HD in the second (rep pace were 2:05.0, 2:14.2 and 2:05.9). Never found the motivation to go again.

On the 14th had a first attempt at 6k. 6k is this month's Sub7 ITC and 6k is also one of my weakest SB this season, so it needed to be improved. Wanted to target 2:06.9 pace (SB being 2:07.9). Gave up just before 3k, though then sprinting to the 3k mark meant that the split for the last k wasn't that bad: 1k splits: 2:07.7 (24), 2:07.6 (25), 2:08.3 (27).

On the 17th had a second attempt at the 6k. This was better - well I did finish - though still slower than target. Overall time: 25:26.6, pace 2:07.2, 1k splits at: 2:07.5 (24), 2:07.4 (26), 2:07.6 (27), 2:07.7 (27), 2:07.8 (27), 2:05.2 (29).

On the 20th, 500m for the IRL Challenge. Uses a higher, 136, df for this. Not quite a SB (which is 1:49.5), but faster than I was in Paris. Unlike in Paris where I was slow at the start this time I was a consistent 1:49.0 for the first 700m then started to fade at the end. Overall time/pace 1:49.9, 100m splits at: 1:49.0 (36), 1:49.0 (33), 1:49.0 (36), 1:49.5 (36), 1:52.5 (37).

On the 23rd my first attempt at the 60 minutes. Not done one of these this season: my Nonathlon score was still just a pro-rated HM. Before Christmas I usually work my way up through through the distances for the Holiday Challenge but then I skipped the 60 minute to put in a HM (and more metres) on Christmas Eve before the 24th December deadline and have not attempted the 60 min since. My HM was at 2:15.5 pace, 2:13.4 pace would get me 1000 Nonathlon points, my achievable target (based on 10k and HM times) was 2:12.5. Gave up just after 20 minutes with a HD, just too hard at target pace. 10 minute splits at: 2:12.4 (23), 2:12.4 (26).

On the 25th, second attempt at 60 minutes. Pathetic. Shortened my warm-up to preserve energy. Cut my target pace to 2:13 and still HDed, this time just short of 20 minutes (then paddled to 20 mins). 10 minutes split pace (spm): 2:13.3 (22), 2:19.4 (23).

On the 28th. Third attempt at 60 minutes. Nailed it this time, though struggled from half way up to 10 minutes to go (as I watched my average pace slow). 13,539m, 2:12.9 pace. 10 min split pace (spm): 2:12.3 (25), 2:12.6 (24), 2:13.2 (25), 2:13.9 (24), 2:13.9 (26), 2:11.4 (28).

Today, 30th. Last day of season. Time to do the HM. Plan was to aim for about 2:30 pace, which should have been sustainable and being my pace when I start a normal warm-up meant I could start without a warm-up at all. Morning start. Breakfast was my regular substantial porridge & fruit compote, half grapefruit, toast & honey, coffee. Having set off settled for nearer 2:31 pace. Took a break at 28,000m to go. Water and a banana (about 90 seconds lost). Continued at about same pace. Another break at 14,000m to go. Water, banana and dash to the loo (about 2 minutes lost). After this started to pick up the spm and pace to around 2: 26 as I was aiming to get under 3:24:00. Faster stil at the end, and a sprint to finish. Overall time: 3:33:28.3, pace 2:31.7. 2k split pace (spm): 2:30.9 (29), 2:31.2 (19), 2:32.0 (19), 2:31.8 (19), 2:31.1 (19), 2:31.1 (19), 2:30.0 (20), 2:52.7 (17), 2:32.0 (19), 2:31.9 (19), 2:31.0 (19), 2:20.3 (19), 2:30.3 (19), 2:28.9 (20), 3:02.2 (17), 2:27.9 (23), 2:26.6 (22), 2:25.9 (23), 2:26.7 (23), 2:25.9 (22), 2:19.1 (26), 195m at 2:00.5 (36).
This is about a minute faster than last year's effort, albeit last year I'd suffered a skiing injury to my left quad about 6 weeks prior.

So although a month with too many failed rows I've ended the season on a high: I achieved my stated goal of all 10 results over 1000 points for the Nonathlon. totaled 9,301 points, and may end up fourth overall.

[bojam]

Marjorie Congratulations on your great Nonathlon score .

Toby

[GlennUk]

Hi All

I used to be a Sub 7 (still got the T shirt) member some while back, dusted off the erg this week and have been looking around to see if there are any old faces around.

[MPx]

Hi Glenn - as far as I know, once in always in unless you resigned. Welcome back. When were you most active and when did you go?? I've been around Sub7 since 2010 but was absent myself 2014 -2016. In fact following the demise of the UK site (which happened while I was away) I think Sub7 has pretty much migrated wholesale to Facebook, so you may have more joy there as very few find their way onto this thread. Currently I'm most active here, with regular updates from Marjorie (Amazing Amazon) and Susan (Two Pudding Kid). Richard C (Le Grand Fromage) pops in very occasionally, but that's about it - although clearly Toby must drop by occasionally too. Rod Chinn was active here but moved from Sub 7 to the MAD Team last year. He's had a change of gear training wise since he retired and is now setting all sorts of 60+ lwt British records. Richard Steventon recently got in touch and he and I are trying out being training partners - early days, but could be fun. Good luck with getting back into it. Hope to see you around.

[MPx]

Marjorie, great end to the season and mighty impressive to get any 1000+ score let alone all of them. And still only 4th! Just shows how the competition moves on! That last day FM (reported as a HM!) is just a step too far - no way would I subject my body to that, the HM is more than far enough! A minute improvement on last year is huge. Well done. Not sure how you're maintaining your form/scores with so little time on the erg. I thought it was all about putting in the meters not just turning up for the glory days. You obviously know a better way.

Latest from me:
1/5 AWL Pyramid @ 20 spm, target 32 mins actual 31:49.9
2/5 2nd attempt 4min for Spring Series. Wasted session. Was too tired after a day on the tractor and should have taken the day off. Gave up at half way - just 1111m so it'll have to be the disappointing 1177m that counts.
3/5 Dumbbells and 8k @ 20 spm in 32:22.2
4/5 1 min for the CTC. Target 350m but only managed 348m. Seemed fine most of the way but died badly at the end, will probably give it another go later in the month.

[GlennUk]

Hi MPx

Thanks for the reply, i remember the Grand Fromage, Rod Chinn and his wife (i think?) two pudding kid and amazing amazon were also on the circuit when i was.

there was also Jeff (policeman) was running the club i think a good crowd.

Looking at my online logbook, runs form 2009 - 2011 mainly with a few returns.

I dont really 'do facebook' or at least have resisted for some time, if its going out of fashion probably about the right time to try it !

Anyway, nice to say hello will try and pick up on some of the challenges and see where i get to.

Regards

Glenn

[MPx]

Yeah, those few of us around here are the non-Facebookers...as I said I believe the club is much more active on there. Jeff is still around (I see the odd challenge entry etc) but I think Casey Clarke is probably more active in running the teams and I think Dimos does a fair part of the admin, but have to admit that its so quiet around here that I'm not really sure what goes on behind the scenes. Sub7 is still one of the bigger clubs and regularly puts out the most boats in the CTC although we are much further down the list when it comes to the most meters in a month type challenge. ...And Rod's wife Carol Woodward is still erging very successfully and remains in the Sub7 club.

[lindsayh]

Richard Steventon recently got in touch and he and I are trying out being training partners - early days, but could be fun. Good luck with getting back into it. Hope to see you around.

Mike - Richard and I go way back without ever having met. Give him my very best wishes. He is a very strong guy and his comeback from his hip replacement is impressive.

[le grand fromage]

Hi all, popped in just because I received notification of next years virtual WIRC, thought I'd check out the chat

Saw Glennuk mentioned me so thought I'd better say hi and I'm still alive

Funny things happening to me at the moment, seemed to have found some mojo from somewhere. Not sure of the why's and how's but on my 4th week of a training plan based on the Wolverine plan. Getting back into it although my 'numbers' are way off where they were before I busted my erg back in Feb. Never really stopped erging other that for about 4 weeks whilst I found a 'new' model E. Post most of my training on twitter now, using it a bit like the old concept blog and finding it's keeping me honest in keeping to a plan atm so here's hoping.

All the best to all

[MPx]

Funny things happening to me at the moment, seemed to have found some mojo from somewhere. ....

....Never really stopped erging other that for about 4 weeks whilst I found a 'new' model E.

That'll be it then Rich, if all else fails, throw money at the problem. Enjoy!

[Rod]

i remember Rod Chinn and his wife

Rod Chinn was active here but moved from Sub 7 to the MAD Team last year. He's had a change of gear training wise since he retired and is now setting all sorts of 60+ lwt British records. Rod's wife Carol Woodward is still erging very successfully

Hi Glenn, yes I'm still 'at it'' (thanks for the update Mike) and busy chasing more records in the 60-69 Lightweights.
I'm 62 now, 63 in September so need to get on with them before I'm too old and have to wait 'till I'm in the 70-79's to get any more!

[Two Pudding Kid]

Mike – you did great on the Nonathalon last season. Brilliant 6k SB in April for 22:42.1 and that fab 10 x 1min 1r. 500m TT in 1:28.2 – another great SB. I never thought of doing 5 x 2k 2r as a rate pyramid but well done. Flying along on the 8 x 500m 3:30r and yet another SB -30 mins. An expert on palindromes and a superb season total of 2 million and 2m.

Marjorie - Congratulations on coming 4th in the Nonathalon, 9301 points and a 1000+ score at all ranking distances. You also sneaked a marathon faster than me by 58 secs and about 7spm less. Nice work on the sub 1:50 for the 500m and sheer determination to get the 60 mins done. I have seen Brian Cort’s message which I will reply to, (7 years since I did a 24 hour but happy to pass on my experience and what I know of Charles’s efforts who was 81 when he tried it).

David – hi from the TPK or Two Pudding Kid. How are you?

Glenn – another name from the past. I am still here doing the challenges and races until lockdown.

Rod - well done on setting 60+ LWT records and wish you well in your quest for more.

Richard – good to hear from you again. Keep up the good work and hope you are soon back to your usual level of training and performance. I did see mention of the virtual WIRC. Although I cant ergo at the moment it has occurred to me that sooner or later I ought to get a new phone that runs apps and has a camera, (yep – 15 years my old Nokia is still operational but useless for apps or screenshots). I feel it is highly likely that there will be some sort of verification asked for and I am so far behind the curve on that, (last time we were asked to do a screenshot I had to ask a gym friend to take a picture of the screen and email it to me so that I could have it on my laptop.)

Me – I am very happy about my nonathalon score of 8451. This is my best ever by a long way, although being LWT helps. 1,254,618m in the season, which would have been about 1.4 million metres and most ever if I had had a chance. Now I have accepted that I am going to have to make a really big effort to get back into erging at a decent level again, and at any time I might have to pull out of something important if mum relapses or my second hip replacement which I thought about going for this summer happened during the new erging season. Good on Richard Steventon for doing really well after a hip replacement. The 100 pressup challenge – hit a plateau on this at present. I am wanting to do full pressups and twice failed on 7 continuous this week, (6 is ok). Trying to throw in a bit of HITT, (I am doing the Tabata method of 20 secs on 10 secs rest but wouldn’t claim that I am getting anywhere near exhaustion doing it). The neighbours haven’t said anything of me making a complete prat of myself in the garden, but I expect everyone has noticed.

PS - just done that lucky 7th pressup on the 3rd time of asking. Yippee - got too excited and stopped but you are meant to make the 5th set go to failure and I didn't see if I could have done 8. At least I am now where I was before since getting crocked Maundy Thursday. Next time out there is both a 7 and an 8 required so see how long it takes me to do that.

[GlennUk]

Hi all, popped in just because I received notification of next years virtual WIRC, thought I'd check out the chat

Saw Glennuk mentioned me so thought I'd better say hi and I'm still alive

Funny things happening to me at the moment, seemed to have found some mojo from somewhere. Not sure of the why's and how's but on my 4th week of a training plan based on the Wolverine plan. Getting back into it although my 'numbers' are way off where they were before I busted my erg back in Feb. Never really stopped erging other that for about 4 weeks whilst I found a 'new' model E. Post most of my training on twitter now, using it a bit like the old concept blog and finding it's keeping me honest in keeping to a plan atm so here's hoping.

All the best to all

Hi Richard

Glad youre still alive!!

I cant recall the plan i used to follow, may have been the wolverine was that by Pete ??? team oarsome i think?

At the moment, plenty of slow spm and low HR stuff for me, havent really exercised apart form going orineteering with my 15y/o daughter. Have to walk as i get out of puff, thought the erg might help after the lockdown and we can get out and about again.

[GlennUk]

i remember Rod Chinn and his wife

Rod Chinn was active here but moved from Sub 7 to the MAD Team last year. He's had a change of gear training wise since he retired and is now setting all sorts of 60+ lwt British records. Rod's wife Carol Woodward is still erging very successfully

Hi Glenn, yes I'm still 'at it'' (thanks for the update Mike) and busy chasing more records in the 60-69 Lightweights.
I'm 62 now, 63 in September so need to get on with them before I'm too old and have to wait 'till I'm in the 70-79's to get any more!

Hi Rod

Glad to see youre still at it, im waiting rr you to retire so i can catch up!

Hope you and Carol are both fit and well. No duobt see you about form time to time, and if you need someone to hold your towel.....