Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

Best wishes to anyone who has entered the Virtual Racing this weekend.

[MPx]

Glenn, sorry to read about the HM debacle - after a 10k plus start too - such a shame for you after all of that effort. But of course your bum will be thanking that shock cord! Hopefully back in service now to continue your comeback?

Also a shame to read about your exercise trials and tribulations in this lockdown world Susan. Impressive to be sticking to such a full schedule with the normal facilities lacking and its obviously having some benefits as the 9 press ups demonstrates. Hopefully not too much longer until your gym reopens.
You asked about the AWL Pyramid - as you know its 100 to 900m and back again and all on 45 second rests which is never enough! 8100m overall.

Congrats to all in Sub7 competing in the Virtual Championships. I watched most of Sat morning, although I got frustrated with many of the early races dropping out. Was watching Warren's heat with interest and can see it must have finished a real corker with him tying for second - but they lost the feed at the half way point. Henning's 4th in that heat would be enough to see him in the A final too. Of course I was keen to see "my" (60-64) race which was predictably dominated by LGF - very well raced Richard always in total control - and we got to watch it to the end! Also very well done to Richard S, still on the post THR comeback yet posted a 7:04 off a missed start and picking up a bronze medal to boot. Good to see Oz back racing and coming in comfortably under 7:30. There were many other Sub7 ers taking part and doing very well - congrats to all!

[le grand fromage]

Ha cheers Mike glad to see you're still watching.

Just popped onto the forum as there was something in the race handbook which I knew Navhaz had written about a while back re records.

Yep felt I had good control of the race although not really in race shape due to the time of year ie I try and peak for BRIC. Entered mainly as I thought with the Worlds being 'Virtual' next year it would be good experience. Thought I was in 6:45 shape so based a pace plan around that. Did'nt really know many of the opposition and was a bit surprised when the South African took off like a jack rabbit but resisted the urge to chase after him. After the start just sat on 320w then tried to increase to 330w after 1k then a sprint in the last 300. Rated a bit low at 30 (against 32) so could have been a tadge quicker and probably could have started a bit harder.

Splits for those interested
1:42.5 - 30 - 325
1:42.6 - 30 - 324
1:42.3 - 30 - 327
1:37.8 - 31 - 374

2k - 1:41.3 - 30 - 336 - 6:45.3

The 'virtual' experience was pretty painless and worked smoothly although I was worried about the wifi signal in my garage, but it held up with no dropouts. The only minor issue was planning the last weeks training. Did'nt find out until Thursday whether I was racing Saturday or Sunday (Knew Monday that I only had 1 race as a final, rather than heats and a final). Decided if I wasn't racing Saturday I'd have 2 rest days rather than 1 so made my last training on Thursday.

[lindsayh]

Splits for those interested
1:42.5 - 30 - 325
1:42.6 - 30 - 324
1:42.3 - 30 - 327
1:37.8 - 31 - 374
2k - 1:41.3 - 30 - 336 - 6:45.3

That was nicely done Richard and the last sprint very impressive.

[le grand fromage]

That was nicely done Richard and the last sprint very impressive.

Cheers Lindsay

[MPx]

Don't expect he'll see it on here, but a shout out for Warren M in his 50+ A final today. Was second for a long time, but was passed with 400 to go and looked beaten to third but then came back over the last 100 to pip for second by 0.1 sec. After being in a dead heat for second yesterday in the heats Warren gets my vote for the most exciting races of the weekend - well done that man, and congrats on the silver.

Congrats to to Richard S for getting gold in the 65+ 500 today. Another close race - very exciting!

[GlennUk]

Mike

thanks for the comments, yes shock cord installed and working again.
Slowly improving, my times for all distances are coming down as one would expect, realtively quickly as they always do to start!!

Still wherever i end up timewise for any given distance just please to be on the erg with the added bonus a few pounds of lard are disappearing too. Try to do quite a bit of law rate stuff, maybe as low as 12 - 14 spm, which i think might help with fat loss. The Rowpro training plan has a mix of low rate and medium 24-26spm, but still have to ignore the proposed HR just go with the flo win that direction.

Re virtual races, i missed them

Well done to all who took part, LGF very impressive and with a sprint to the finish too.

Susan, must be tough but well done for keeping going, it will pay dividends when you can get back to the gym for sure. Re the bungy, it was a bit odd, i didnt feel it go ping, i think the cords must have parted gradually as I noticed the handle not returning properly and it gradually got worse until it stopped going back altogether. I hopped off to see if i could bodge it to finish but no luck,didnt help i didnt really know how it was supposed to be strung anyway.

Still back in the saddle now.

Enjoy the rest of this sunny/rainy/clear/cloudy/windy/calm evening!

[le grand fromage]

Don't expect he'll see it on here, but a shout out for Warren M in his 50+ A final today. Was second for a long time, but was passed with 400 to go and looked beaten to third but then came back over the last 100 to pip for second by 0.1 sec. After being in a dead heat for second yesterday in the heats Warren gets my vote for the most exciting races of the weekend - well done that man, and congrats on the silver.

Yep, big congrats Warren if you're looking in mate. Epic finish, thought you were dead and buried but you must have bust a blood vessel (or two) in the last few strokes to bring it home

Cheers Glenn, nice to still raise a gallop for the line

[MPx]

Not sure how you do such low rates Glenn. I've only just started managing the odd 18 spm session, the thought of rating even slower (12/14???) is just too much!
Anyway, after all the excitement of the weekend, back to reality of long term training...and I see I've failed to report my sessions for a while now, so here's a long list to get up to date - and easy to skip over...

12/6 5x2k 2r - rate pyramid 20/22/24/22/20 pace target 2:02/2:00/1:56/2:00/2:02. Of the 18 controllable numbers on the PM only 10 were spot on so still working to achieve an OCD screen.
14/6 Dumbbells and 8k @ 20 spm neg split in 32:12.2
15/6 8x500m 3:30r. Last time 1:41.0 avg, this time 1:41.0 avg - despite starting very slightly quicker my faster last wasn't as fast!
16/6 30 mins @ 20 spm steady for 7200m
17/6 6k TT for the FMMC. Wanted sub 1:54 pace if poss. Did so for 4k but had to slow for the 5th before finishing the last at 1:53. Avg 1:54 for 22:48.7
18/6 Dumbbells and 8k @ 20 spm steady in 32:12.1
19/6 5x1900m @ 18 spm for the Juneteenth challenge. Trying to hit 7:57.5 for each but didn't get any spot on - 2:05.6 avg pace
20/6 30 mins free rate varipace for 7576m - grey zone training.
21/6 100m TT. No time so the shortest piece I could think of! Did two 16.2 and 16.3. Cant seem to get past 16.2 - same result last two years multiple tries.
22/6 Dumbbells and 8k @ 20 spm supposed to be neg split but bounced @ 5k in for 32:32.1
23/6 RS Pyramid 250/500/750/1000/750/500/250 r90"/250. Thought I'd give this a crack, nicked from Richard S's sessions. 1:41.9avg pace. Tough but doable so will adopt as one of my sprint sessions.
24/6 8k @ 18 spm in 32:32.0
25/6 Dumbbells and 8k @ 20 spm steady in 32:52.1
26/6 2k prep. Nicked from Martin as 2k TT prep - target was 1250 at 2k pace, 500 slower, 250 fast finish. Only got to 1k on target slower 750 then 250 fast. Needs a lot more work!
27/6 5x2k 2r - rate pyramid 20/22/24/22/20 pace target 2:02/2:00/1:56/2:00/2:02. 13 of the 18 controllable numbers on the PM were spot on so closer achieving the OCD screen.
28/6 Dumbbells and 8k @ 20 spm neg split in 32:12.1
29/6 500m TT. Fancied something short! Had a plan, set off and managed 400 on target, then the wheels fell off and I'll never know how I finished. However the 1:27.9 result is my best for many years and only .1 off my all time PB so dead chuffed with that.
30/6 30 mins free rate varipace for 7667m - grey zone training

[GlennUk]

Hi Mike

Re the low rate, you have to remember that im not pulling the pace you are, so probably accounts for it, although i suppose to a dergee it is relative.

Ive just done 4 x 1000m r 250m splits as follows

28spm @1.54.8/500 total 3:49:7 new PB (not fastest ever)
15spm @2:16.5/500m
15spm @2:20.8/500m
13spm @2:13.6/500m

Obvs 1st rep wasnt supposed to be low rate, but id say this is typical for me at the moment low rate in the region of 2:20/500m.

I loved this from yours though - 15/6 8x500m 3:30r. Last time 1:41.0 avg, this time 1:41.0 avg - despite starting very slightly quicker my faster last wasn't as fast!

I note you say its not quite your fastest, its a lot faster than i ever managed, and i do recall almost being sick after a particularly 'tough' session some years back. Looking forward to getting back on the treadmill in this respect again! not

Anyway i am impressed by the efforts everyone is going to, i thought i might be the only 'older' person left, seems i was wrong and some vey good times being posted by you, Richard, etc.

I must keep any eye out for virtual competitions though, were do you see them posted ?

[le grand fromage]

"I must keep any eye out for virtual competitions though, were do you see them posted ?"

Get on British Rowing mail list is one way and keep your eye on this forum's competition thread is another. The only other virtual competition I know in the pipeline is the World Championships in Feb 2021

[lindsayh]

"I must keep any eye out for virtual competitions though, were do you see them posted ?"
Get on British Rowing mail list is one way and keep your eye on this forum's competition thread is another. The only other virtual competition I know in the pipeline is the World Championships in Feb 2021

I am pretty sure the AIRC will be virtual in late October too - looking at using the same Dutch software that BR used.

[GlennUk]

All

thanks for the pointers where to look for online competitions. Ill keep my eyes open for anything.

Have registered for the nonathlon, will do the CTC. C2 challenges too, just to help keep things interesting.

Training wise, decided to have a bash at HM yesterday, was up just after five and on the erg after a single cup of coffee and wiping the sleep from my eyes.

Target pace was c.2:20/500m average for no other reason than it felt right last time when the bungy broke. This would have put me under 1:40 or 100 minutes which seemed achievable (before i started anyway).

Set off and warmed up in the 1st 500m or so at 2:27, then settled in 26spm but my rate was fluctuating somewhat, although it didnt feel like that at the time. Looking at the log it was 2:11 - 2:16 untl just before 16k. I had a mental wobble as up until then i had been counting off targets, 2k, 5k, 30 mins, 10k, half way, then i realised there were no targets i was familiar with until i got off!!!

Silly but of course the mind plays tricks on one, and i started to feel the pain in my derriere, my legs started to feel weak, bizarrely HR/breathing never troubled.

My rate fluctuated wildly and i was on the verge of stopping and my rate dropped to 2:38/500m at 16.8.k , then at about 2k from home, when i realised i was almost there and pulled hard, the last two splits were 2:34 followed by a 2:10, with average of 2:19.4/500m and 1:38:05.8.

All in all very pleased and a lesson learnt, preparethe body and mind, not sure when the marathon will come u, but maybe a bit more preparation before i can tackle that challenge, but i have to tick it off the bucket list at some stage.

Thought i might be stiff today, but just done 30mins without any issues, onward and upwards.

Glenn

[Two Pudding Kid]

Richard – fabulous 2k in the virtual championships and precision pace keeping it consistent through the first 1500m. Never thought someone as tall as you be cranking out 30spm, (I must be slow getting my backside up and down the slide as I can just about do this and am only 1.62m tall) . Glad you got through without any blips IT-wise.

Mike – great work on the 6k TT and consistent at 100m - that takes skill in itself. 5 x 2k r2 rate pyramid - that’s a tough one to be spot on but great attempts to date. Brilliant 500m TT - its one of those distances where sometimes a great result comes out of a crazy performance. However you did it that worked.

Glenn - well done on the 1000m in 3:49.7. Hope you low rate sessions hit the spot – not my thing but personal trainers love ‘em. Best wishes with the challenges you have set yourself this year. Half marathon without breakfast, (perhaps you ran out of fuel), and many a time I have lost ground in the last 5k of these. I am not sure whether it is mental or physical but 75 mins in seems to be a critical point for me - sometimes I can find a finish but often I dont. Seems we are evenly matched when I was doing the training – just sneaked 1 hour 38 mins too last season.

Marathon – er don’t go there if you think half is a slog too far. It is likely to be 3.5 hours of torture and rowing when you are shot to pieces is just par for the course. Don’t ask why I have done it so many times – around 15, (nice while it is going well but an awfully long session if it isn’t). I usually do about 350k in a 10 week period before one of these and know that I will need at least 4-7 days off the erg after.

[Two Pudding Kid]

Me - was hoping we would have some news on our gym reopening but not to date. Just trying to get 9 home sessions a week in and have been taking a little more interest in keeping the weight down - a good idea whenever the next race is. I seem to have plateaued at pressups and although I can kinda jog a couple of miles a time is all I can handle now. Just got to keep moving to make the comeback easier. Have signed up to British Rowing's subscription and have added a couple of new exercises into my routines.