Sub 7 Indoor Rowing Club (UK)

[MPx]

...and some more...

27/10 5x2k 2r @ 20 spm with a 2:02 pace target. Just one rep 0.1 over total time otherwise a perfect score!
29/10 Dumbbells and 8k @ 20 spm in 33:13.4
30/10 30 mins TT. Set off to try to improve my CTC score but bailed after 20 mins so only 7676m. The good news is I held pace for 20 mins so went through 5k at sub 19m which is more than I managed last month!
31/10 3x1500m 5r. Last time (for 4x) managed 1:49.2 avg pace. This time avg was at 1:49.3 after 3 and I was finished - maybe a bit to tough after a TT day!
1/11 Dumbbells and 8k @ 20 spm in 33:13.4
2/11 Sprint Pyramid for the CTC. 1-2-3-2-1min 2r. Target pace 1:40; 1:42; 1:44; 1:42; 1:40. Inside all targets with a faster (1:35) last for 2662m. Very pleased with that.
3/11 5x2k 2r Rate and pace pyramid. 3 reps a smidge over so only 14/18 on the OCD screen.
4/11 Dumbbells and 8k @ 20 spm in 33:13.7 - stopped half a stroke early doh! But the good news was HR stayed well inside zone all through.

[Two Pudding Kid]

Mike Its been a while since I got on here, so now I am not going to the gym have a bit more time to catch up.

I can see that it has been a busy ergo period for you – 222222m for the Fall Challenge being one of the highlights. 5x2k 2r @ 20 spm with a 2:02 pace target - just one rep 0.1 over total time otherwise a perfect score! Stonking mile result and perfect palindrome for the 8k at 20spm on 25 Oct. Great work on the C2CTC pyramid too.

Hope you don’t get any more scary moments with unexplained sudden changes of heart rate.


Me
25/10 6733m in 30 mins. Seasons best by 12m but still well off where it should be
29/10 8848m in 39:59.2 Was meant to be recorded for the Everest challenge but I messed up on the phone upload, (I have given up on bluetooth)
1/11 8848m in 40:12.1 Really wanted to stay under 40 mins but 2:16.3 pace was all I could manage. Managed to upload evidence off camera.
2/11 2159m for CTC aka 2:05.0 pace. Chuffed with that - increasing pace each interval and stuck at 2:00 pace average on the last minute.
4/11 2k in 8:33.6. Yippee. Pre-lockdown lunacy. Perfect pacing and bettered 8:35 target. Taking the first 500m of 2:09.6 for the Sub7 challenge.

Good news - member of the month at the gym as voted by the gym instructors. Somewhat awkward to have won a months membership for lockdown, (waiting to see if I get gifted December too - under consideration). Also I am the female winner of the solo Everest challenge by quite a margin, (would normally be live event on second Saturday in November).

Signed up to a virtual race in Hamburg - different distances to do on a handicapping system. Will be allowed to compete and catchup later for those that occur during German lockdown (very nearly the same dates as ours). Margaret Greenhall of Sub7 taking part too.

[MPx]

I'd guessed you'd be missing out again in this second lockdown Susan. Such a shame to bugger up your training like that. Not that it seems to be having much detrimental effect. Still in your winning ways with a couple of strong 8848s under your belt I see. Congrats on getting the gym instructor vote - sounds like a lovely thing to be awarded. You say about the Hamburg virtual, are you doing BRIC too? Best of luck whatever.

Latest mixed bag from me:
6/11 AWL Pyramid @ 20 spm in 31:52.7 @ 1:58.0 HR stayed below UT1 cap.
7/11 500m for the Sub7 ITC. Target sub 1:30. 1:28.9. Pleased but not ecstatic - 1 sec slower than the one in June.
8/11 Dumbbells and 8k @ 20 spm in 33:13.2
9/11 10x1 min 1r. Target 303m per rep. Only managed 3 before slowing a bit, but 3011 total for a 301 avg wasn't too bad.
10/11 5x2k 2r. Target flat 2:02 pace. Only 1 spot on and 2x .1 over 2x .1 under for a 12/18 OCD score.
11/11 Dumbbells and 8k @ 20 spm in 33:13.5
12/11 3x2k 2r. Target sub 1:54. Only managed 2x with the last a 1:59.3. Poor session but first time trying active rests.
14/11 6344m for the IRL. Target 1:54 pace. Held it for just over 4k, then slowed a bit for 24:13.6 @ 1:54.5 pace. Shame - even 4 secs slower than last year which I thought was poor then!
15/11 Dumbbells and 8k @ 20 spm in 33:13.3
16/11 8x500m 3:30r. Failed at this in Sept and reset to a 1:42.3 avg last time out having been in the 1:40s over the summer. 1:41.9 avg today neg split from a 1:43.5 first rep so building back...but it was tough.

[MPx]

Shout out for all the Sub7ers who competed in the SRIC (and Welsh). I watched a good few of the races: age group stuff for all three distances and the opens. Some excellent racing and performances. Just a couple of highlights would be Warren's gold in the 1k M50 and Johan's double gold for 2k and 500m in the M60 category. Congrats to them and everyone else taking part.

Inspired, I did my 1k for the FMMC and managed a 60s best! Latest sessions:

17/11 5x2k 2r @ 20 spm target level 2:02s. Just 0.1s under time on the first but spot on from then for a 14/18 OCD score.
18/11 Dumbbells and 8k @ 20 spm in 33:13.1
19/11 4x1k 3:30r. Last two times avg was 1:46.1. Managed 1:47.4; 1:46.3 and 1:45.4 for a 1:46.3 avg across 3 but was finished there and just paddled the 4th in 3:55.3 blowing the avg out to 1:49.2. Not good!
21/11 SRIC day and inspired to do a 1k for the FMMC. Looked up previous hot runs and race plan was 200m each at 1:36;1:37;1:38;1:39;1:40. Started slightly fast but essentially stuck to plan for a 3:15.3 total (1:37.7) which is my best since 2011 so very pleased with that and, for the moment at least, puts me top of the FMMC on handicap.
22/11 Dumbbells and 8k @ 20 spm in 33:13.2

[Dangerscouse]

21/11 SRIC day and inspired to do a 1k for the FMMC. Looked up previous hot runs and race plan was 200m each at 1:36;1:37;1:38;1:39;1:40. Started slightly fast but essentially stuck to plan for a 3:15.3 total (1:37.7) which is my best since 2011 so very pleased with that and, for the moment at least, puts me top of the FMMC on handicap.

Sorry for being nosey, as it's not on the main forum pages, but that is an excellent result Mike

[MPx]

Kind of you to say Stu - one of the good days! Pop by any time, most welcome. And well done again for recovering your 2k at SRIC so well. Kept me on the edge of my seat watching.

[GlennUk]

Hi All

good to see everyone keeping up their efforts, have been erging continuously just not finding the time to post. Following the RowPro plan has its drawbacks, it automatically advances so if you get behind for any reasons difficult to keep up, may try something different going forwards as programming the exercises from a printout isnt easy either Grrr.

Still making headway.

Started trying to improve my 2k time End of August according to the plan, looking at my online log on the 24/08 my 2k time was 8:11

have done 3x TT since,
28/9 7:43.4
21/10 7:36.4
12/11 7:33.3

Learnt quite a bit, pacing is obviously important and for the 21/10 the target was to get the same pacing throughout as the previous TT,
I have one more to do before the plan finishes and hoping to shave of those few seconds to get under the 7:30 mark. Dont recall the splits but do recall the 1st three were more even than my previous efforts with a final sprint.

Same tactics with the third TT but really wasnt in the mood so was really pleased to shave of another few seconds.

something else ive learnt about the RowPro training plan is that the HR it sets for me are too low and between the second and third TT i used their HR, it felt east and the third TT felt much, much harder than i thik it should for that improvement. Not suggesting id have gone under 7 minutes or anything, merely that it was incredibly hard compared with the previous which.

So i have used the Free Spirits online calculator based on my resting HR (thanks to my wife for lending me her Garmin) and the outputs feel muc more in line with my subjective impression or how i feel Vs what the HR monitor tells me.

Hopefully i will see the benefits going forwards.

By the way, Emma is still erging and tells me she has taken 20 odd seconds of her PB for 5k so better upload that now i suppose.

Keep well all

catch up sooner.

Glenn

[MPx]

Started trying to improve my 2k time End of August according to the plan, looking at my online log on the 24/08 my 2k time was 8:11

have done 3x TT since,
28/9 7:43.4
21/10 7:36.4
12/11 7:33.3

Well there's a positive story Glenn - nearly 40s improvement in 3 months - you'll be sub 7 before Easter then! Ha! Obviously its getting harder now but the gains are still there to be had. Sub 7:30 next time and I reckon you'll be around 7:20 early next year. Just keep nipping away at it and with any luck you'll stay in front of Emma and your boy! But I hope they keep pushing you...

Have you entered BRIC? I hope to be watching.
I see that Richard C is in the 60+; Richard S in the 65+ (up against Nav); Marjorie has entered, so hopefully that means she's been active on the erg if not here. I was surprised to see Rod's name missing, but Carol has entered to keep the family involved! Sadly Susan's name is missing (although there's a Samantha Young so maybe just a change?) which I guess is down to erg and technology access issues - a shame. Best of luck to all those taking part.

[Two Pudding Kid]

Mike – good going on the 500m and nice tries on the 5 x 2k 2r to hit the exact splits. Stunning performance on the 1k TT and FMMC challenge.

Glenn – moving ahead on the 2k quickly, well done. I have given up concerning about my HR during ergo, (I have a naturally fast heart rate and have always considered the range more important rather than trying to keep under 140bpm etc). Hope you find something that works for you. Congratulations to Emma for nailing a faster 5k than Exeter by a long way.

Me – I have been trying to knock out HITT sessions using bodyweight and small dumbbells, plus sort of slow jog 3k once or twice a week. Nothing like I would normally do but keeping me moving 3 or 4 days a week.

Got an opportunity to ergo outside last Friday and set a 1k of 4:09.9 (1.3 secs slower than last year but happy with it) and 500m in 2:02.2 , spectacular for its palindrome but not for its pace when 2:01s seemed hard work. This Friday it is a chilly 2k – 8:32 is where I want to be.

I will only be doing BRIC on the online results upload, (yeah – I love 2k and hopefully will be hitting a sub 8:30 in the gym).

Concentrating on getting in the top 20 out of 75 entrants in a German virtual event. That 1k puts me in 35th position at present, with the longer events to come. The 2k should improve that standing. Times are on handicapping system so the results of everyone are compared against respective world records. I am in the Heavyweight category but with Justine Reston around attacking the LWT times it might not be that much of a difference.

[Two Pudding Kid]

Mike - I intend to do the BRIC league table when I can get back in the gym later in the week. Anything that involves virtual racing head to head isnt going to involve me.

Good news is that the Hamburg version only needs a screenshot selfie (ie a picture of the result combined with a mugshot ). Having done the 1k last weekend it is 2k now.

Having conveniently found a way of ergoing outside on Fridays at 2pm I hoped to make the most of it. Got a bit carried away at the start trying to get my average down and nearly cooked it. 2:06.5 through the first 500m was rather faster than intended. Slowed down to 2:07.x for the rest. 8:29.3 result which was better than the 8:32 target. Will be interesting to see where that moves me on the leaderboard on Tuesday, hopefully closer to the top twenty.

[MPx]

Looks like you've got a nice set there Susan. 500/1k/2k all looking around target or better - very well done. Need to reproduce that 2k next w/e for the BRIC league then....best of luck.

Latest from me:
23/11 16x250 90"r. Target in threes at 1:38/1:37/1:36/1:35/1:34 and a faster last. Nearly all on target but relaxed too much on the 14th and just missed it. Was a tough session and the faster last wasn't much faster! But 1:36.1 avg was 0.2 faster than last time - good!
24/11 30 mins varipace @ 1:53 - 2:02 and back and back for 7667m
25/11 Dumbbells and 8k @ 20 spm in 33:11.1
26/11 5x2k 2r SS @ 2:06 target. 14/18 OCD score.
27/11 4x1500 5r. Did 4x sub 1:50 last summer. Had to stop at 3x same pace last time. This time did 2x, failed in the third, but carried on slower and completed the 4th for a new 1:51.9 avg which is something I can try to build back from next time. Also, at Richard S's behest, I started to use active rests on my long intervals. Feels odd to keep going at the mo but I'll stick with it for a while at least. Added over 2k to the total distance here.
28/11 5x2k 2r SS with rate and pace pyramid 20/22/24/22/20; 2:02/2:00/1:56/2:00/2:02. A smidge off most of them so only 11/18 OCD score.
29/11 Dumbbells and 8k @ 20 spm in 33:03.5.

[le grand fromage]

Hi Guy's n gals, popped in looking for some devine inspiration ahead of BRIC (usual story during race week )

Don't feel in too bad shape just can't get my head around where does all the power go as one gets older Lacking a bit of confidence atm to attack a full on 2k on Saturday but been there before so nothing new. A new 'worry' this year, wondering whether my broadband will drop out during the race

Best of luck to all competing Saturday and Sunday

[MPx]

...and best of luck to you Richard. Hoping to watch "our" race at 10:30. I can see a couple of 6:50ish ergers in there but not many of you have ranked a time this year so hard to see what your competition will be. I see Andrew Thompson is racing twice at the same time so he may have superhuman powers. If you are close to your recent years low 6:4x.x you must be favourite. Lets hope so...and that the technology holds up. I have no desire to race myself, which is lucky because our version of wet string broadband is only 1Mb on a good day and much worse when it rains. I don't think we'd make the start! Enjoy...

[MPx]

Well done to all Sub7ers racing on the first day of the BRICs. Some notable successes with well deserved Golds for Carol and Marjorie but for me the inspiring race of the day came from LGF. Set off well but some others went banzai out in front. Steady (fast!) progress saw him through to second and then an ever quickening last 500 with a blistering finish saw him easily through to win in sub 6:40. Fantastic race - and clearly no reason for that lack of confidence last week Richard. Also much enjoyed Richard Steventon's struggle to silver against George Perrin. George was always in front, but a strong finish saw Richard close to within less than a second - another 10m and the result may have been reversed! Looking forward to the 500s tomorrow.

[Two Pudding Kid]

Richard - stunned us again with a cracking sub 6:40.

Mike - thanks for updating us regarding BRIC day one, (I only got to see the last race). Great work on the 16 x 250 and trying to hit the OCD scores on the 5 x 2k 2r..

Me - back in the gym with a vengance. I

I overcooked it on a 10k on Wednesday night. Unfortunately with only having 50 min sessions it is a case of warm up during the first 50 mins and then come back 10 mins later, hoping same machine available for next 50 mins and then blast it. Rather cocky that I could do 2:15 pace when in reality I havent even touched this distance for 9 months. First 6k fine and then fatigue hit me. Had to back off and just burn off the metres. 45:40.9 was the sorry result - 2:17 pace.

Thursday I was feeling like something short and (not so sweet) aka 500m. Always one I struggle with and determined to beat my 2 mins 2 secs and 2 tenths from a fortnight ago. Went off like the proverbial rocket at 41spm and 1:56 pace. Saw my average 1:59.x at 300m and tried to hang on. Slipped over the 2:00 pace in the last 100m and ended up with 2:00.3 doh! Message to self that that proabably 38 spm is more doable and a bit more restrained at start might shave off that pesky half-second.

Friday was always planned to be a submax session. 6 x 1k r 90 secs max 27 spm average and 2:11.5 pace. Was on it at 25spm first interval and 26spm for the next 2. Had to sneak the rate up to 28 for the fourth and fifth where I was having to back off to 2:12.2. Last one was as ballsy effort with a mad dash from half-way at 32spm. Average 2:11.7 so I will take that.

Today is rest day ready for 2k tomorrow 10am ish. Lets see if I can persuade myself to keep it under control this time and keep pace steady for 2:08, 2:07, 2:07, 2:07 splits.