Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

I finished the season on 2500052m which is 500k further than ever before. It was a bit of a grind towards the end, so I wont do that again, but hope to make 2M like I did the previous season. Goals this season to stay as close to my gold std as poss - 95th percentile plus on the rankings across the board.

Mike - Thats a massive commitment of time and effort, even at 2 million metres for the year. Wishing you every success in getting to 95% percentile, (me - I'll settle for 80%)

More of the special numbers for you - 33.03.3 for the 8k and some fine OCD scores. 25 manic minutes with minute rest - wow, (I can quite understand that you wouldnt want to do that often). C2CTC - nice work to get to 1011m, (me currently sitting on 798m and looking to break into the 800s tomorrow).

[Two Pudding Kid]

Glenn - hope it all goes well tomorrow. Seems like you have thought of and practised what you will need to deal with as everything will be aching after this. I have not tried plasters on my hands when rowing but used to put them on my heels where the trainers rubbed. 800k since Jan - a sterling job.

[Two Pudding Kid]

A few highlights:

wall squat over 2 minutes twice
allegedly completed 76 starjumps in a minute at the gym, (cannot quite believe that and will be looking to see where that stacks on the leaderboard)
30 mins at 30kph on Wattbike for a lazy postlunch Sunday ride
pressups - attempting 9,11,8,8,11 with 90 secs rest, (the real instructions show only a minute rest but I havent quite succeeded the last 11 on the more relaxed version yet)
1 tonne of benchpress in 44 lifts, (1018kg). I nearly beat this but got my approach all wrong the second time and did more at 20kg than I should of.


ergo pyramid - 6 May with 250, 500, 750, 1000, 750, 500, (extra sneaky 500), 250 and 13 May with doubling of the 500m on the up and down parts. Both ended up with average 2:08.8 which was a tad under my 2k pace. Certainly made an impression on the first one, (wasnt intending to attract an audience and that was tough enough that could have blown it).

6k - edging closer to 27 minutes, (a long way to go to be where I should be but moving along nicely).

3 x (250m, 750m, 750m, 250m with 90 secs rest between each interval). 3 mins rest after each set. Ooh er - good job I hadnt eaten much for hours because the last one slaughtered me. First one 8 mins 48 secs, second one 9 mins and third one all out 8:22.7 - compared with my allout 2k nonstop of 8:38.3. I will hopefully get another chance at this next Thursday when the intention will be to do the fastest one 2nd and go to 8:19.9.

Whacky challenge - as Hamburg summer series is here and I dont need to fly out I am taking part in a looney series of challenges which are ranking pieces back to back. Practising hard for the June 6k+500m where the two parts will be measured against the world record for each and averaged out, (set up is the distances with no rest). As the season goes along there will be 3 pieces and then 4 and then 5, (mad idea of sprinting 100m after a 5k and before a 2k in July to enjoy).

As you may have guessed I am using personal training in erging on Thursdays to hopefully lift my game to 8:20 for 2k by when the next live ergo race comes round. I havent done this post hip replacement so Jan 2018 was the last one, and need to shave 1.5 secs off my best post surgery.

LWT - not at the moment as 2.5kg or 6ibs over. Not sure how much effort I will put into being a skinny.

[GlennUk]

Susan/Mike

thanks for all the encouragement over the past few months and weeks.

60k done!

Managed 5hours 1 minutes 33.7 seconds only getting off the erg for a forced comfort break and to adjust seat pad. I chose to erg 'unsupported' so had all my drink, food to hand, could switch the fan on and off from the erg.

I rowed it as variable intervals, 1st rep a marathon, then 7905m to make the 50k with a final 10k rep, so i cano pow post accurate times for the FM and 50k.

Pacing wise, i had planned to row to 80% HRmax which for me is 141bpm and whatever the pace settled at for the that HR. I had allowed myself the thought tat for the final 10k i would let the HR increases to 85% HRmax assuming i felt ok. As i t was the last 10k was done at 2:26.1 pace compared with 2:31.5 for FM rep, 2:L32.3 for the next so the final 10k was quite a bit quicker than the first ~3/4s of the distance.

Anyway, no blisters, derriere not sore, few aches and pains but nothing too bad. Did drink three doses of protein shake post exercise to help with muscle aches. Oh i also snacked a lot as well

Anyway, onwards and upwards for the next part of the challenge, 115972m challenges.

Thanks for your donations too, so far we have raised a little under £6500 so thank you.

[MPx]

What a fantastic achievement, well done Glenn. 60k is a huge distance and the lack of drama certainly bodes well for the 116 later in the year. Distances I cant even imagine contemplating let alone doing. Just goes to show, some determination, some application, and a good plan, and anything seems possible. Well it does for you anyway! Best of luck with the build up to the big one.

Also some great highlights from your sessions Susan. Those short intervals/pyramids look like they're right off my sort of plan, not the TPK erging for hours at a time build up. Just goes to show the difference required for the 2k TT - with plenty of sessions like them I'd expect you to be able to shave a little more than 1.5 secs off current best. Keep it going...

[GlennUk]

Mike

thanks for that, i feel pretty pleased with myself and having spoken to Eddie) last week, i am now getting ready to move onto the 100k training plan.

Started 'paddling' Monday with a 30 @ 18spm 70% HRmax. I always found lowing at such a low intensity difficult and this first session was no different, couldnt get my HR down to the 132 i need, was at 138 for 1st 5-10 minus, but managed eventually.

Did 5000k tuesday but managed fine all the way. Will do a couple more this week, similar next week and then move onto the 100k plan proper. Fingers crossed eh?

[Two Pudding Kid]

Glenn – well done indeed for the very successful completion of the 60k in just over 5 hours. Glad to hear that the suffering for the cause was relatively light, and that you were spot on in your organisation of food and fans etc. Great news that you got the last 10k done faster than the average pace – would seem to indicate that you are ready for more. Hope all goes well with the next training plan with Eddie’s guidance.

Me – some more madness since my last report.

4 mins at sub 2:05 pace done at what I believe is the 4th attempt. Looking good from the off and moving nicely though the last 30 secs rather than dying. This is the 2k pace I want so although 963m is a good start there is a long way to go. I am putting that one to bed for now while I go for the next milestone of 1k in less than 4:09.7.

250m, 750m, 750m, 250m – 90 secs rest. A 2k of sorts and did get the sub 8:20 (8:19.2) on the second attempt. To make this work I had to bomb though the 250s at 2:02 pace which was touch and go. Felt poorly after that – no surprise.

5000m, 100m, 2000m and no rest. Decided to have a go at a practise run at this challenge for July 2-4 from Hamburg. The 100m is the crucial bit so got to rate up at the end of the 5k and hope to keep close to 2 min pace, followed by die through the first minute of the 2k before getting some pace back. Didn’t really rev up hard enough for the 100m, ave 2:05, as I was wondering the impact on the 2k to follow. Not sure how I bagged a sub 9 min 2k after dawdling the first minute but I did. Another run at this on Thursday when I am going to be beasted to 1:58 though the 100m.

4 x 2k r4 slowest to count – 2:17 pace. I took this a little easier than I might have as I was feeling a bit queasy that afternoon, (not sure if that was due to the vaccination 3 days prior). Set the initial target of 9:08 and kept with a few tenths of that for the others. Happy with that as I have yet to do the 3 x 2k r5 at 2:15 in the last year.

How far in 15 strokes – I have been set a target of 200m at 12spm but can drag it out to 240m at that rate and for some crazy reason 271m at 9 or 10spm. Weird!

6k, 500m no rest – June Hamburg challenge. Having figured out that for best results I need to hold off a bit on the 6k so that I can get some welly on the 500m got what I see as an optimum 2:18 pace on the first part and 2:06 for the 500m. Result 8 out of 22.

C2CTC – 4827m r3, 3218 r2, 1609m. I decided to flatline it at 2:19 and then sprint for the last 350m overall. Very happy with 44:48.5.

2k under 8:34. In the warmup this afternoon this looked like it might be out of reach. However I got stuck in and ended up with a very smooth pacing of 2:08.x splits and 29spm. 8:33.3 and as Rod would day – Whoopie do, (and 5 secs better than 6 weeks ago)! This is just a marker, in 6 weeks time I am looking to achieve 8:29.9.

[MPx]

Some great outings there Susan - looks like its all coming along nicely. Particularly impressed with the 4Min 963; CTC @ <2:19; and 2K in 8:33.3. Those zero rest challenges look a bit weird - all good fun I'm sure, but sprinting for a 100m or 500m in a distance piece is tough!

Looks like I've forgotten to report my sessions for the best part of a month. Its all been more of the same really with regular Dumbbell and 8k sessions. Several UT2 and UT1 sessions chasing OCD screens - occasionally close but never spot on. And then a few hard sessions on the odd occasion I can summon up the energy and enthusiasm - which is not possible in the current heat. Overall just over 200k in May, and just over 100k so far this month. Some highlights:
22/5 4x1500 5r Started at 1:52.3 and neg split for 1:51.2 avg. Good, but should be sub 1:50 really at my best!
25/5 16x250 90"r 3 reps each at 1:39/8/7/6/5 and a faster last for 1:37.0 avg. Good
4/6 CTC intervals. Targets were 1:58; 1:56; 1:54. Ducked under all those for 37:16.4 @ 1:55.8.
8/6 RS sprint pyramid 250/500/75/1000/750/500/250 with 90" rest per 250. Targets hit for 13:51.8 @ 1:43.9.
15/6 6k TT for the FMMC. Too hot really but set off to try 1:54 pace. Couldn't sustain it passed 1k. Revised target to 23:23.2 but found slightly faster comfortable enough and in the end went for 23:13.2 which I hit spot on for a change. Pace 1:56.1. Woefully slow for this piece, but it was 24 degrees in the gym and I was melting.

[MPx]

Latest from me:
16/6 5x2k 2r @ 20 spm target 8:08. 15/18 OCD screen score
17/6 Dumbbells and 8k @ 20 spm in 33:03.1
19/6 4x2k 4r for the Sub7 ITC just the slowest to count. No confidence for this so set off for a sub 1:55. First came in at 7:37.1 so just neg from there. Tried harder on the last (7:22.2) to see if I could, but no way could I have done the first three anywhere near that!
20/6 AWL Pyramid @ 20 spm. Paced at 1:57up and 2:00down to get inside 32mins.
21/6 Dumbbells and 8k @ 20 spm in 33:03.2
22/6 6K @ 20 spm UT2 session.
23/6 30 mins varipace from 1:53>2:02 and back and back for 7677m. Target was 7667 but was going a bit faster so reset to 7676 and even missed that!
24/6 Dumbbells and 5k @ 20 UT2 session
27/6 5x2k 2r @ 20 spm target 8:08. 13/18 OCD screen score

We've hit a busy period so double whammy of more difficult to find time for the sessions and more tired when I get there so cant face and fight in the harder sessions. Will just let myself back off for now and hopefully apply myself a bit harder again later in the summer.

[MPx]

And some more:
28/6 Dumbbells and 8k @ 20 spm in 33:03.3 Spot on!
29/6 6x500 2r. Started at 1:44.8 and neg split slower than intended so avg was only 1:43.3 - about 2secs or so off my best.
30/6 Dumbbells and 8k @ 20 spm in 33:03.1
3/7 Two sessions! In the morning I was showing off to a mate who was staying and knocked out a 100m PB in 16 dead - pm showed 15.9 but rounded up in the log. Then in the evening after they'd left I did the CTC. 5k freerate first in 18:53.3 then the 2k @ 20 spm in 7:43.2 for a 26:36.5 total. Pleased with that.
4/7 Dumbbells and 8k @ 20 spm in 33:03.3 Spot on again!
5/7 2x5k 3r @ 20 spm UT2 target 21 min each and spot on 9/9 OCD screen score.
6/7 10x1min 1r. Target 302 reps. Only managed 6x. Then 3x @ 20 to take a breather with a faster last. 2970m total - appalling!
7/7 6k @ 20 spm UT2 in 25 min.
9/7 AWL Pyramid @ 20 spm with 1:57 target uphill and 2:00 down. Pretty much hit it for slightly under 32 min total.
11/7 Dumbbells and 8k @ 20 spm in 33:03.7
12/7 2x5k 3r @ 20 spm target as 5/7 but missed the second by 0.1

So lots of @ 20 stuff going OK and most of the much rarer hard sessions failing . Its not looking pretty at the moment...

[Two Pudding Kid]

Me - I have got rather behind on the posting too.

17 June - 5000m, 100m, 2000m without a break. Nailed 23.7 secs in the 100m which equals my PB from a standing start.
21 June - 5000m TT in 22:13.1 Happy with that but know that I should get down to under 21:50 again with more training
24 June - 4*400m at 2k pace r1:45, 4 x 300m at 2k-2 pace r1:30, 4 x 200m at 2k-4 rest 1:15 pace and 4 x 100m r0:45 maxed - phew that was hard
26 June - 1k TT in 4:08.3 (best for 4 years) and 100m PB at 23.5 secs. Really chuffed with these.
27 June - 30min TT of 6629m at 2:15.7 pace. Seasons best but hopefully at least another 100m to come if rested
28 June - 10k TT. Not sure how I expected to do this after the previous 2 days but creditable 46:04.8
1 July - was meant to be the same as the 24 June but one of the 200m's didnt make it and the 100m's were poor
4 July - the virtual race for the 5000m, 100m, 2000m. Rather disappointed that when it came to the 100m I did 24.6 secs and my hands were slipping in the 2000m - I suspect that sweat and cleaning spray did that. Probably an hour too close to lunch. Result 14 out 20 when I should have been 13th.
5 July - 2000m at 20spm. Came about because of the C2CTC but pleasantly surprised that I could do sub 2:10 and came in with 9:13.8 (2:18.4 pace)
8 July - C2CTC time. Doddled along at 2:17 pace in the 5000m and then tried to put Monday's 2k on the end of it. Nearly - 9:15.5 for 2k 20spm
9 July - 500m TT. Got talked into this for a free months gym membership. Looking good for 300m to beat the 1:59 target but then died horribly
10 - 12 July downtime as I had a few back spasms. Chiropractor fixed that on 13th.
14 July - return of 15 minutes with a test of 500m at 2:08 pace. All fine.
15 July - 500m, 2000m, 1000m, 5000m no rests. Each close to world records as poss. 2:08, 2:18, 2:13, 2:20 pace targets beaten. Test run for Aug 8.
18 July - hoping I can get through a 5k TT this afternoon, (was originally scheduled for 11th July)

I am really looking forward to Thursdays 2k TT attempt - should show if my 2k training is going in the right direction. 8:29.9 the target which means I need to find 3.4 secs from previous.

[Two Pudding Kid]

Mike - performing well does seem to come in cycles. Hope you get on the upward curve again soon. You are proving how good you are at 20spm.
100m in 16.0 secs - wow.
Seems we are in agreement on what order to do the C2CTC this month - well done on yours.
4x2k 4r for the Sub7 ITC just the slowest to count - great work on seeing out the pace
Congratulations on nailing various OCD attempts.

I have heard that C2 are organising a virtual race on Sept 11. I am hoping I might get an invite to someones house locally to have a bash.

[MPx]

Some fantastic sessions reported there Susan. June 26 particularly strong in the 1k and 100m sprints. Don't know how you manage so many multiple events on the same session. I can't do it. An all out 100m and I can't even do a second as fast let alone something considerably longer. CTC was a real test and an @20 piece not ideal for smaller(!) ergers so very well done on that. Hope your 5k and 2k TTs went well - pretty demanding schedule! Also best of luck with getting to take part in the Virtual race. Racing not my thing but I'll deffo be watching if I can and (virtually) cheering you on.

Latest from me:
13/7 8x500 3:30r. Decided to start sub 1:45 and neg split from there. Managed that with a 1:42.5 avg but slower than I should be for this session.
14/7 5x2k 2r @ 20 spm targetting 8:08s. Just one 0.1 over which was rounded back down in the total for a 17/18 OCD screen score - closest yet.
15/7 Dumbbells and 8k @ 20 spm in 33:03.4
16/7 2x5k 3r @ 20 spm UT2 21 min targets and total was 42 mins spot on but second rep rounded down so not perfect.
17/7 30 mins varipace 1:55>2:04 and back and back for 7557m
18/7 Dumbbells and 8k freerate but slow in 32:32:1 (too hot for a session really!)
19/7 RS Twin Peaks 25x1min 1r @ 20 spm. From 245m>275m and back and back and back. Done at r20 as too hot!
20/7 2x5k 3r @ 20 spm UT2 21 min targets and identical result to 16th.
21/7 Dumbbells and 8k @ 20 spm in 33:03.4
24/7 CTC dialed in but wasn't feeling it so did a 90% effort and obviously slower than first go. Still good training though.
25/7 Dumbbells and 8k @ 20 spm in 33:03.3 spot on.
26/7 16x250m 90"r. Decided on 4 each at (1:39/8/7/6) with faster last. Managed it with 1:37.4 avg.
27/7 5x2k 2r @ 20 spm targetting 8:08s. Only one spot on.
28/7 2x5k 3r @ 20 spm UT2 21 min targets - spot on.
29/7 Dumbbells and 8k @ 20 spm in 33:03.2
30/7 AWL Pyramid @ 20 spm target 1:57 up 2:00 down for 32 min total. Got inside that.
1/8 Dumbbells and 8k @ 20 spm in 33:03.2
2/8 5x2k 2r with a rate and pace pyramid 20/22/24/22/20 2:02/2:00/1:56/2:00/2:02. All very close for a 14/18 OCD screen score.
3/8 CTC Pyramid 100>500>100 1r. Always hard to pace CTCs. Decided to try 1:35/1:37/1:39/1:41/1:43 and back. Got inside those for an 8:15 total at 1:39 avg so very happy with that. Probably close to optimal pacing for me, maybe could have tried each 1 sec faster but may have blown at the second 400 if so.
Visitors for the next few days so will be taking a break.

[MPx]

Still sawing away...but currently doing more slow stuff as just don't have the will to tackle the hard sessions very often. I'm not currently bothered about it, but may try to do more of them in case slow becomes a habit! These are the latest sessions:
7/8 2x6k 3r @ 20 spm @ 2:05 pace 25 min each spot on !
8/8 Dumbbells and 8k @ 20 spm in 33:03.4
9/8 RS Pyramid 250>1k>250 with 90"r/250. !:44.3 avg in 13.54.5
10/8 2x5k 3r @ 20 spm @ 2:06 pace.
11/8 30 mins varipace from 1:53>2:02 and back and back. 7711m total instead of 7667 target because I started too fast!
12/8 Dumbbells and 8k @ 20 spm in 33:03.1
13/8 5x2k 2r @ 20 spm target 8:08s 12/18 OCD screen score.
14/8 Sub7 ITC 7777m 7r take as 3x2k 2r; 1k 1r; 777. Avg pace/rep 1:53.7; 1:53.4; 1:52.4; 1:50.9; 1:47.7 for 29:07.5 which was 3.1s slower than last year. A tough session and happy enough with it despite the slightly slower result.
15/8 Dumbbells and 8k @ 20 spm in 33:03.3
16/8 2x5k 3r @ 2:06 21 min spot on.
17/8 6x500m 2r. Last time avg 1:43.3. This time started at 1:43.9 then neg with a fast last for 1:42.3 avg. Will be tough to improve on that next time.
18/8 Dumbbells and 8k @ 20 spm in 33:03.5
19/8 5x2k 2r @ 20 spm 8:08 targets. So close! Just fluffed the last stroke on the last rep and lost 0.2...otherwise spot on all through for 16/18 OCD screen score.
20/8 30 mins varipace from 1:53>2:02 and back and back for 7676m
21/8 10k UT2 session worked out at 2:09 pace 43 min and 17 spm.
22/8 Dumbbells and 8k @ 20 spm in 33:03.4

[MPx]

Still plodding along. One highlight to counter a couple of recent failures is that I've just gone through 20 million meters on the erg and C2 have kindly marked the occasion by sending an embroidered kit bag. Very nice too and I love it that they continue to provide such incentives even in the modern business climate. In my view sets them clearly apart from the competition.


Latest to get there....
24/8 10x1min 1r. Target 303s and did all or better for a 3041 total - pleased with that.
25/8 5x2k 2r with a rate/pace pyramid 20/22/24/22/20 and 2:02/2:00/1:56/2:00/2:02. Pretty much there but only 12/18 OCD screen score
26/8 Dumbbells and 8k @ 20 spm in 33:03.1
28/8 2kTT. A bit unplanned and only held target pace (1:45) for 600m. Backed right off, but gentle neg split brought me back to a 7:11.7 finish. Useful to know I'm nowhere near where I'd like to be!
29/8 2x5k 3r @ 20 spm and UT2. Spot on targets. 21:00.0 @ 2:06.0
30/8 Dumbbells and 8k @ 20 spm in 33:03.5
31/8 Supposed to be an 8x500 3:30r @ sub 1:43 pace. Did 2x and realised it wasn't on so stopped! Finished with a mid paced 6k @ 1:57.7.
1/9 AWL Pyramid @ 20 spm and target 1:57 up and 2:00 down for a 31:57.4 total. This took me through the 20mm lifetime total.
3/9 60min TT for the Sub7 ITC. Didn't fancy this much! A gentle positive split ending with a 1:59.5avg for 15051 meters. Worse than the last two years, but I'm always OK with anything over 15k on this.
4/9 2x5k 3r @ 20 spm and UT2. Spot on targets. 21:00.0 @ 2:06.0
5/9 Dumbbells and 8k @ 20 spm in 33:03.2
6/9 6k @ 20 spm UT2 in 25:00.1
7/9 Supposed to be a 4min TT for the IRL. Again just a third into it under my 1:40 pace target when I gave up and slowed to a cruise for just 1111m.
9/9 Dumbbells and 8k @ 20 spm in 34:04.6 - supposed to be my standard 8k neg, but again no fight after about one third so just paddled in.

Went early today as it was blood letting this afternoon. That's certainly not going to improve the performance short term....but at least gives me an excuse for any further aborted sessions! Will hopefully get my fight back in October.