Sub 7 Indoor Rowing Club (UK)

[MPx]

Latest from me:

1/12 8x500 3:30r. Started at 1:45 and wanted a second off per rep. Got half way and didn't have it in me so reversed back from 1:42 for a 1:43.4 avg.
2/12 Crocked my back working too hard outside. Started a Dumbbell session but canned it after 1 circuit with 5kg lighter dumbells than normal. Just a 3x3333m 3r @ 20 spm UT2 with 14 min targets which I managed to complete - but that was me done for the next three days!
6/12 8x1001 1r @ 20 spm with 4:11.4 targets. A bit of a tentative session testing out my back. Just 1k reps so easy to bail if too much discomfort. Was going to do 6x, but felt OK and managed 8x.
7/12 1k @ 24spm for the CTC. Managed 3:25.3 @ 1:42.6 pace. Pleased with that! One oddity - as usual on rate restricted I was counting and I know I did exactly 12 strokes very 30 seconds. Despite that, the PM and Ergdata recorded the 5 splits as 23/25/23/25/23 with a 23 overall rate. And yet the overall stroke count was recorded as 82 which is spot on for 3x24 strokes plus 10 in the next 25 seconds. Sometimes the rounding built into the software is just plain bizarre.
8/12 5x2k 2r @ 20 spm with 8:08 targets. Only 2 spot on but 14/18 OCD screen score.
9/12 Dumbbells and 8k @ 20 spm in 33:03.0
10/12 2x5k 3r @ 20 spm with 21min targets.
11/12 5k TT for the IRL and FMMC. Set off @ 1:53 pace to target a sub 18:50. Managed 18:41.7 @ 1:52.1 Another pleasing result.

[Two Pudding Kid]

Getting stuck into the longer stuff has worked well for me:

12 Dec - 6k in 26:35.2 which is 2:12.9 and a 2 year best. Just managed the LWT. ad a 90% ranking for a couple of days
13 Dec - 1k at 24spm in 4:27.4. Well pleased with that, followed by 13 mins at level 13 on the stairclimber.
16 Dec - some mix it up 30 mins pace with intervals alternating between 2:14 and 2:10
19 Dec - 30 min TT for 6743m and 2:13.5 pace. Happy with that but another 9m would have been 2 year best. Very nice 6 out off 99 LWT ranking
20 Dec - soon found out that I couldnt outdo the 1k at 24spm and needing to save my energy for tomorrow.

Planned 23 Dec - 12 x 2 mins with 1 min 15 secs rest at 2:11 which is where I would like my 5k to be.

[Two Pudding Kid]

Mike

Glad to see you are back on track after a worrying start to December. I agree that the ergo counting of strokes is weird sometimes, and isnt quite what is expected. Happy days on the 5k, and very accurate again on the 20spm pieces.

Merry Christmas

Susan

[MPx]

And a Merry Christmas to you too Susan, hope you're having a great day. Great to see that you're back in your comfort zone on those long hauls and putting in some very competitive scores. The "bests for 2 years" is showing quite a comeback!

I've just sneaked off as pressure builds in the "place of cooking"...so time to post the latest from me:
12/12 Dumbbells and 8k @ 20 spm in 33:03.2
13/12 5x2k 2r with rate and pace pyramid 20/22/24/22/20 and 2:02/2:00/1:56/2:00/2:02 all but one spot on.
15/12 Dumbbells and 8k @ 20 spm in 33:03.5
16/12 2x5k 3r @ 20 spm with 21 min targets
17/12 AWL Pyramid. Wanted a hard session but only stayed on target for the ramp up so well off with 30:18.1 total @ 1:52.2 avg (should have been sub 1:50).
19/12 Dumbbells and 8k @ 20 spm in 33:03.7
20/12 30 mins varipace from 1:55>2:04 and back and back for 7557m
21/12 16x250m 90"r. Target 3x @ 1:39/8/7/6/5 and a faster last. 12:54.4 total @ 1:36.8 is the best I've done at this session this year.
22/12 2x5k 3r @ 20 spm with 21 min targets
23/12 Dumbbells and 8k @ 20 spm in 33:13.2 (Erged flat instead of the usual neg as too tired!)
24/12 Aborted 2kTT for the Sub7 ITC. Daft to try as wasn't really up for it and struggled in the WU! Didn't make it through 500m on my sub 7 target before slowing, so went for a 7:22.7 time instead which I missed by .1. Messed about with the meter count so that I hit 200002 for the holiday challenge. At least I was pleased with that, as with so many days off in Dec I didn't think I was going to make the 200k target.

And now its nearly time for my Christmas dinner - wooppeee - Merry Christmas everyone and happy erging through 2022...

[MPx]

A biggy for me, so posting my latest:

26/12 30 mins varipace from 1:55 to 2:04 and back and back for 7557m
27/12 Dumbbells and 8k @ 20 spm in 33:03.3
28/12 6k @ 20 spm target 25 min.
29/12 2k TT for the Sub7 ITC. (2nd attempt) Set off at target struggled through the middle as ever, but came back strong at the end for my first sub 7 (6:59.2) as a 64 yar old. Yipppeee!
30/12 Dumbbells and 8k @ 20 spm in 33:03.4

Happy New Year everyone....

[GlennUk]

Hi Mike and Susan

I hope you are both fit and well and managing to get some exercise in.

As you will know i haven't posted much on here for ages, the only thread i go to is the endurance one in the training section as that has been my focus over the past year or so.

I wanted to come and say hi and let you know i finished my challenge rowing 115,972m on Sunday. I will post a detailed report on the loing distance thread over the next couple of say, bnt i wanted to drop my here and thank you both for your support. It is very much ap[preicted.

Glenn

[MPx]

I too posted in your other thread Glenn - but an effort worth recording my congrats here too. Well done sir!

Latest from me includes a lifetime PB last night. Now that's got to be a rare event in a 64 year old with a quarter century erging history!

31/12 5x2k 2r @ 20 spm with 8:08 targets. 15/18 OCD screen score.
2/1/2022 AWL Pyramid @ 20 spm trget 1:57 up and 2:00 down within 32 mins. Boxes ticked.
3/1 Dumbbells and 8k @ 20 in 33:03.4
4/1 RS Sprint Pyramid 250m>1k>250 with 90"/250r. Targets 1:39/1:41/1:43/1:45 and back. Inside that on thelast for a 1:42.2 avg.
5/1 30 min varipace from 1:55>2:04 and back and back for 7557m
6/1 Dumbbells and 8k @ 20 in 33:03.5
7/1 2x5k 3r @ 20 spm with 21min targets
8/1 10k TT for the Sub7 ITC. Target sub 39min. Started on track but only lasted 3k. Toyed with HD but kept going slowly for a very disappointing 39:16.0. I hate distance TTs! I get another go for the IRL/FMMC in March so will try again then.
9/1 Dumbbells and 8k @ 20 slightly faster flat pace in 32:52.2 instead of my usual neg whch is always easier despite a slightly faster avg
11/1 6x500 2r Target neg from 1:42.5 which I did with 1:41.2 avg.
12/1 5x2k 2r with a rate/pace pyramid 20/22/24/22/20 2:02/2:00/1:56/2:00/2:02. 14/18 OCD screen score.
13/1 Dumbbells and 8k @ 20 in 33:03.1
14/1 2x5k 3r @ 20 spm targets 21 min - spot on.
15/1 6k TT for the CTC. What a difference a few days make! Target sub 23. Set off sub 1:54 and kept going for a 22:40.7 @ 1:53.3. Happy with that!
16/1 Dumbbells and 8k @ 20 in 33:03.2
17/1 5x2k 2r @ 20 spm target 8:08s - only one spot on.
18/1 1 min TT for the IRL and FMMC. My gold std target is anything over 350. Managed 355m which is a +1m lifetime PB. Really didn't expect that, so well chuffed.

[MPx]

Main impact on my erging is my latest blood doning session on 20th. Couple that with some very hard physical labour re-gravelling the drive and I've done a lot of shorter and slower sessions recently. That aside, things are going fine.

19/1 AWL Pyramid @ 20 spm 1:57 up and 2:00 down in under 32 mins
20/1 6544m @ <2:06. Just the number needed to get my total to 21 mill meters.
21/1 2x 5k 3r @ 20 spm with 21min targets
22/1 30 mins varipace from 1:55>2:04 and back and back for 7558m
23/1 Dumbbells and 8k @ 20 spm in 33:03.2
24/1 6k SS @ 20 spm in 25 mins 15/18 OCD screen score.
25/1 10x1 min 1r. Have been at 304+ on this recently so set target of just 300 per rep. Full on effort, but did avg 301.
26/1 6k SS @ 20 spm in 25 mins
27/1 2x 5k 3r @ 20 spm with 21min targets
28/1 Dumbbells and 8k @ 20 spm in 33:03.4
29/1 6k SS @ 20 spm in 25 mins

[MPx]

Latest mixed bag from me:

30/1 10k TT for the Sub7 ITC (second attempt) Much more like it. Couldn't quite hold the <1:56 pace past 6k but there was no blow up and finished with 38:45.6 @ 1:56.2 avg which is easily a SB.
31/1 7150m SS. 2:03.7avg pace. A bit random, but I was tired and just wanted something slow. This was the distance to take my lifetime total to exactly 21 million meters.
1/2 RS Twin Peaks 25x1min 1r 250m>280m in 5m increments and back and back and back!
2/2 Dumbbells and 8k @ 20 spm in 33:03.2
4/2 3x1609 3r for the CTC. Thought sub 6 reps should be poss. Managed that and a faster last for 17:52.6 @ 1:51.1. Happy enough with that.
5/2 5x2k 2r SS. Target 8:08s. 3 spot on.
6/2 30mins. Was going to be a 30@20 for the Sub7 ITC but didn't haven't in the legs so aborted after 5 mins then messed about with pace and rate for a bit and ended up targeting 7557m
7/2 Dumbbells and 8k @ 20 spm in 33:03.4
8/2 2x5k 3r UT2 Target 21mins
10/2 Dumbbells and 8k @ 20 spm in 33:03.3
12/2 30@20 for the Sub7 ITC. 7726m @ 1:56.4. Pleased to effectively hit my stretch target of 7727 which I got last year. Was right on it but just snatched at my last stroke at 29:56 instead of 57 and lost out on a meter.
13/2 Dumbbells and 8k @ 20 spm in 33:03.4

[MPx]

Trivial error, but in my 31/1 log, the 7150 was to make exactly 230k in Jan .... the 21mm session was on 20/1.

[Two Pudding Kid]

I havent been on here since Christmas. Good intentions went out of the window and now we are in the 7th week of the New Year.

Mike - looks like 5 x 2k and 2 x 5k are your favourite pieces. Congratulations on getting to the 200002 for the Holiday Challenge, (way ahead of my 80000). A brilliant sub7 2k on 29 December to finish 2021 and at least a 4 year best. I am looking at your sprint pyramid of 4 Jan, and see that it is way faster than the 2k pace, (I think the same was true of mine too).Loads inside target of 6k TT and superb lifetime PB on the manic minute 355m.I have just got my 15 million metres shorts and T-shirt so you are 6 million metres ahead. Great work on the current C2CTC - your 6 minute pieces were 7 minutes to me. Pesky 30mins r20 at a impressive pace - (we both needed a second go to get this one sorted).

Glenn - I had a look at the long distance thread and your synopsis of the row. Ouch - but you kept going for the distance and amazing £8600 raised. No surprise that you dont fancy another crazy distance piece just yet.

[Two Pudding Kid]

If you are thinking how I got the time to post on here it is combination of chaos - roof damage to be sorted, mum's ill, and I have tweaked my back/hip again.

I am supposed to be doing a virtual 2k for the World Indoor Rowing Championships next Saturday at 14:48 if is anyone is following it, (hasnt been the easiest thing to enter and I am supposed to be doing a video live stream too - from my personal trainers garage). Just keeping my fingers crossed that somehow things come good, (I am probably going to be 8 out of 8 but an 8:32 would be nice).

[Two Pudding Kid]

Here are some highlights of the last 3 months:
1k in 4:27.4 at 24spm and repeated another day 2 secs faster. Happy with that.
30 mins TT 6743m 2:13.4 pace 27spm - my best ranking piece at 8th of 123. Want to redo and get at least 6754m to move to 7th.
2k in 8:30.0 - a New year special. Couldn’t find the last 0.1 to duck under.
10k in 45:28.8 ave 2:16.4 and then shaved 10 secs off a week later at 26spm
3k at sub 2:10 aka 13 mins - a sort of 2k and 5k training mix. Cracked the bogey of finishing 13:05 ish too many times
13112m 1 hour of power 2:17.2 pace - at the second time of asking got past 13k
2k in 8:34.6 - Scottish champs. Best LWT time this year, but couldn’t find the oomph to really smash it
6k in 26:38 at 2:13.1 pace - very happy with that, and shows potential for a sub 26:30
Half Marathon 2:24.8 pace 1:41:50.9 - poor and lost it from before halfway. Sub 2:20 pace should be doable.
5k in 21:54.5 and 27spm. Happy days - got 33 out of 145 in "Head of the Charles" online challenge for the first 4702m
1k in 4:10.7 at 35spm. Lost a bit of pace at the last 200m
750m x 5 at 33spm r2:30 - when I tried to do this off 90 secs rest failed to go 2k pace, redone with 150 secs. Should have read Rod Chinn's instructions from 2017 before I started which were actually 3 min 30 rest
30mins r20 2:19.9 pace - rather a difficult target, and sneaked an extra 8 strokes over the 600 got it done
2k in pieces 8:28.7 - after doing a 500m Test for the World Indoor Rowing Championships did a 250+ 1000 + 500 +250 with 90 secs rest in 8:28.7 and 31spm

Although my back isnt particularly sore I will have to be careful with it now. More annoying than anything else. Maybe a 3 x 1k tomorrow, but pacing unsure. Still hoping to reach 1 million metres and record all my rankings as LWT before the end of the season - that means anything from 2k downwards.

[MPx]

Crumbs, a busy time Susan. Sorry to hear about ailments for both yourself and your Mum - best of luck with speedy recoveries. I'm sure the roof damage is also proving difficult given the ongoing inclement weather. We've had a number of our trees down including a huge 200 year old Beech that we're very sad about. But otherwise noone hurt etc so could be a lot worse. I'll be chopping/clearing fallen trees and wood 'til well past Easter at this rate.

Some excellent hightlights reported. I was a bit surprised to see the 1k @ r24 as that's some way off normal for you, but was clearly a specific challenge as you nailed one at r35 later in the list. Well done on the 2k @ sub 2:08 pace - such a b****r to miss target by .1s! ...and translated straight into that 3k in sub 13. Distance work as ever strong for you from 5k, 6k, 10k and right up to the hour. Looks like you need another go at the HM though?!?!

I'm probably going to miss watching the virtual Worlds next week as we're with friends...although he is also an erger so you never know!

Like you, my back is very tender at the moment, so having to take it steady...but at least I'm not trying to do a 2k TT. Best of luck with that.

[MPx]

Latest from me:

14/2 2x5k 3r @ 20 spm with 21 min targets.
15/2 8x500 3:30r. Last time went 1:45>1:42 and back up. This time wanted to keep going neg. Tough but managed it for a 1:41.4 avg. Pleased with that.
16/2 5x8:08min @ 20 spm with 2k targets. 3/5 spot on.
17/2 Dumbbells and 8k @ 20 spm in 33:03.4
18/2 AWL Pyrmid @ 20 spm 1:57 up, 2:00 down, 32 min target.
20/2 3x3333 3r @ 20 spm with 14 min targets.
21/2 9x1k 0r @ 1:57.8 avg. Got sawdust in my eye and in great discomfort even after spending the afternoon at the minor injuries unit, so did this session with eyes shut at whatever rate/pace happened.
22/2 2k TT for the IRL and FMMC. Set off with best intentions, but only made it through 500 on target. Nearly gave up but lack of opportunity for a rerun before the end of Feb meant I needed to keep going. Plumped for a 7:07 target instead of sub 7 and dug in to get there without too much trouble. Hopeless result of course, but 7:06.9 is what it is.
23/2 5x2k 2r @ 20 spm with 8:08 targets. 14/18 OCD screen score.