Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

6/5 Dumbbells and 8k @ 20 spm in 33:03.3 (spot on!) congratulations!
8/5 3x2r 5r. Long Intervals! Target Sub 7:30s. 7:29.9/7:29.4/7:28.6 for a 1:52.3 avg pace. Well done
13/5 30 mins varipace from 1:55>2:04 and back and back for 7575m Perfect
15/5 HM for the Sub7 ITC and C2 Century Challenge. Set off too fast and suffered badly for it. Managed to hang in and grind it out but only 1:25:31.1 which was much slower than last year. unlike you I didnt have a reference time to refer to
20/5 AWL Pyramid @ 20 spm. Pace 1:57 up, 2:00 down with 32 min target excellent
21/5 4x1k 3:30r. The dreaded long intervals. Was doing these avg in the 1:46s previous seasons but avoided all last year so decided to try to neg from 1:48.5. After struggling through the first (!) revised target and managed to hit all four spot on 3:37.0 @ 1:48.5 - still a beneficial session
24/5 16x250 90"r. Target was 3x 1:39/8/7/6/5 and a faster last - got all that with a 1:36.9 avg great work
28/5 5x2k 2r @ 20 spm Targets 8:08 min. Sound good to me

[MPx]

Thanks again for spotting some highlights in my training regime Susan. In fact the 16x250 were just about it in reality. Its always fun for me to try to hit the numbers spot on, but anything at my UT1/2 pace isn't really testing anything except my bordom threshold so its good to keep me cocentrated. Like you suggest for yourself I too am currently struggling through a lull. I'm still putting in the long/slow meters, but I'm increasingly struggling mentally to make myself dig deep for the hard sessions. So I set off feeling fine with all good intentions and cave in half way through or even during the first rep. I dont think its physical because I can often find something for a strong finish/last rep but the middle bit is a bit of a wasteland. Hopefully my mental fortitude will come back soon, otherwise I shall have to change something.

Unlike me you seem to have put in an impressive performance for the Sub7 ITC with a slowest significantly sub 9min - well done. Also a couple of good looking 6ks a month apart 26:31 and 26:14 so plenty there to balance the ones you felt you couldn't hack. Shame you were 10 sec slower on the German challenge compared to the test run but still looks like a very creditable performance. Very best of luck with the next leg of the challenge.

[MPx]

..and I see my lack of inspiring sessions has led to a lack of posting of training....so here's a lengthy update for June:

31/5 RS Sprint Pyramid 250/500/750/1k and back 90"/250r. Hit targets until the 1k - 4 secs off pace on that but recovered on the way back down to get a 1:43.4 avg which is less than a second off where it should be.
1/6 6k @ 20 spm UT2 in 25 min
2/6 Dumbbells and 8k @ 20 spm in 33:03.2
3/6 3x3333m 3r @ 20 spm UT2 14 min targets
4/6 4x2k 4r for Sub7 ITC slowest to count. Should be able to do these Sub 7:30. Blew in the first 1k and slowed to 7:44.5. Did the other 3 (slightly faster) just to post a score but expected to do better on a second go.
5/6 5x5min 0r @ 20 spm UT2. Split like this to help me get an OCD screen but 2 numbers still rounded wrong for me giving a 16/18 score
6/6 Dumbbells and 8k @ 20 spm in 33:03.1
7/6 6k TT. Target was around 1:54 pace which proved too much in the first 1k so slowed and targetted 23:23.2 and missed even missed that by .1!
9/6 5x5min 0r @ 20 spm UT2. As 5/6 and similarly missed 2 numbers.
10/6 5x1200m 0r @ 20 spm UT2. Yet another different cut of the same 6k piece to get my OCD perfection and yet again failed (4 numbers this time!)
11/6 5k TT for the CTC. Again set off at 1:54 pace to get a sub 19min and again gave up on it after just 1k! Not quite such a crash this time and then targetted 19:19.1 which I manged to hit spot on.
12/6 Dumbbells and 8k @ 20 spm in 33:03.1
13/6 3x3333m 3r @ 20 spm UT2 14 min targets
14/6 6x500 2r. Target sub 1:43s. DId that with a faster last for a 1:42.0 avg. SO pleased with that, but was doing this sub 1:41 pace a few months ago.
15/6 2x5k 3r @ 20 spm UT2 with 21 min targets - spot on!
17/6 3x3333m 3r @ 20 spm UT2 14 min targets - spot on!!
18/6 5k TT for the CTC - second go. Much better attempt and although struggled through the 3 - 4.5 patch, brought it back on target through the last 500. 18:59.5 - happy enough, but again probably 15s or more slower than I should be able to post.
19/6 Dumbbells and 8k @ 20 spm in 33:03.3
20/6 5x2k 2r @ 20 spm with 8:08 targets. 15/18 OCD screen score.
21/6 6x1min 1r. Should have been 10x. with 301m targets. Did 6x but had had enough. Then thought I should do another 6x at 289, but messed up the first (291) and did 4 more getting slightly further each time back to 301 but had had enough after 5. Fair training effect overall but a poor mental session really.
22/6 Dumbbells and 8k @ 20 spm in 33:03.4
24/6 2x5k 3r @ 20 spm UT2 with 21 min targets - spot on!
25/6 3x2k 4r. Should have been 4x for the sub7 ITC. Couldn't hack it through the first where I slowed to 7:55.6 (10 s slower than the last fail!). Decided to carry on with the next targetting 7:44.7 - got that; then 7:33.7 - got that too. But didn't have anything left for the assault on 7:22.7 so stopped. Itmeans 7:44.5 from my first session was the posted score - >15s slower than last year.
26/6 6x5min 0r @ 20 spm with 1200m targets. Two numbers missed for 19/21 OCD score
27/6 Dumbbells and 8k @ 20 spm in 33:03.2
28/6 30 mins varipace from 1:54 > 2:04 and back and back for 7575m
29/6 AWL pyramid @ 20 spm at 1:57 up and 2:00 down with 32 min target.
1/7 3x3333m 3r @ 20 spm UT2 14 min targets

[MPx]

...and more of the same I fear:

5/7 RS Twin Peaks 25x1min 1r target 250> 280 and back and back and back. 21 of 25 spot on 4x +1.
6/7 2x5k 3r @ 20 spm with 21 min targets
7/7 Dumbbells and 8k @ 20 spm in 33:03.6 (flat rather than my usual pos split).
8/7 3x3333 3r @ 20 spm with 14 min targets
9/7 5k TT for Sub7. Target <19min but gave up after 2k - 19:39.1 - rubbish
10/7 5x2k 2r @ 20 spm with 8:08 targets.
12/7 Did another RS Twin Peaks. This was the day of the Ergdata app change. When I finished I hit the menu key as always but this caused my PM5 to have a hardware error and bricked my phone so I lost not only the detail but the whole workout. I remember getting the total to just over 9300m but that included 2.5k or so of rest meters. Very frustrating!
13/7 25x100m 20"r. Wanted to replicate last nights intervals but didn't have time so did shorter distance and rests. Bricked my phone again, but the PM5 was fine and the workout saved to my log. Well I say that, but it actually looked like it hadn't saved, so I went back in with my laptop and cable and uploaded through the C2 utility only to find the last 3 days' sessions were then there twice each - so had to delete them again. Arrrggghhh!
14/7 Dumbbells and 8k @ 20 spm in 33:03.2
16/7 30 mins varipace from 1:54>2:04 and back and back for 7575m
17/7 2x5k 3r @ 20 spm with 21 min targets
18/7 3x3333m 3r @ 20spm with 14 min targets
19/7 10x199 1r for the CTC. Target sub 1:35s. Managed 6:14.5 at 1:34 so dead chuffed with that.
20/7 Dumbbells and 8k @ 20 spm in 33:03.4
21/7 5x2k 2r @ 20 spm with 8:08 targets. 16/18 - just one 0.1 over
22/7 RS Twin Peaks but just from 240>270 and back x2.
23/7 5k TT for the Sub7 ITC second go. Almost as bad. Caved after 2k but put in a faster last 1k for 19:24.1 - still rubbish though!
24/7 2x5k 3r @ 20 spm with 21 min targets - spot on!
25/7 Dumbbells and 8k @ 20 spm in 33:03.3
26/7 10x1min 1r. Targets 301. Did 7x. 8th slower (280). 9th back on target. Faster last to give 3005m total so OK but annying failure at 8.
28/7 Dumbbells and 8k @ 20 spm in 33:03.3

Still too many mental failures - giving up if it gets tough, will have to change something soon!

[MPx]

Latest from me:

29/7 3x3333m 3r @ 20 spm with 14 min targets - spot on!
31/7 30 Mins varipace from 1:54>2:04 and back and back for 7557m
1/8 2x5k 3r @ 20 spm with 21 min targets.
2/8 3x888m 1:20r for the CTC. Thought sub 1:48 pace should be doable so did the first two like that and a faster last to give 9:28.2 (@1:46.6) overall - so pleased with that.
3/8 3x3333m 3r @ 20 spm with 14 min targets
4/8 Dumbbells and 8k @ 20 spm in 33:03.1
5/8 6k @ 20 spm with 25 min target.
7/8 Dumbbells and 8k @ 20 spm in 33:03.2
8/8 2x5k 3r @ 20 spm with 21 min targets - spot on!
9/8 RS Twin Peaks 25x1min 1r from 250 > 280 and back x2.
10/8 5x2k 2r with rate and pace pyramid 20/22/24/22/20 and 2:02/2:00/1:56/2:00/2:02
12/8 3x3333m 3r @ 20 spm with 14 min targets
13/8 5x2k 2r @ 20 spm with 8:08 targets
14/8 AWL Pyramid @ 20 spm. Paced 1:57 up, 2:00 down with 32 min target.
15/8 Dumbbells and 8k @ 20 spm - slower than normal and flat as everything felt like hard work! 33:33.1
16/8 Sub7 ITC 7777m 7r taken as 3x2k 2r; 1k 1r; 777. Set off <1:54 pace to match last year. Failed on the third rep - had to slow - but recovered for the last two to be 11.5sec slower than last year overall. Not too bad!

[Two Pudding Kid]

Mike - I expect you have been asked but I dont have the time to commit to regular online chats for the Diamonds and give my full commitment. You probably noticed I have been very quiet on here too. Unfortunately I have been busy with looking after mother, and the hot days have meant I have chickened out of the serious ergo meters.

[MPx]

Sorry to hear of the ongoing issues for your Mum - my best wishes for that progressing as you would hope. I'll continue to post here and look forward to reading about your sessions whenever you get the chance to post. I've done fewer "hard" sessions through the hot weather - really just the competitions - but have managed to keep the SS stuff going. You typically only do hard sessions so I can see why you'd want to avoid them in 40 degree heat!

[MPx]

Unusually we were away for a few days last week (went to the Edinbugh fringe) but otherwise training continues as normal:

18/8 2x5k 3r @ 20 spm with 21 min targets - spot on!
19/8 30 mins varipace from 1:54>2:04 and back and back for 7576m
20/8 3x3333m 3r @ 20 spm with 14 min targets
21/8 Dumbbells and 8k @ 20 spm in 33:03.7
26/8 2x5k 3r @ 20 spm with 21 min targets - spot on!
27/8 Dumbbells and 8k @ 20 spm in 33:03.2
29/8 3x3333m 3r @ 20 spm with 14 min targets - spot on!
30/8 8x500m 3:30r. Last time in the heat gave myself a soft target of <1:45. This time <1:44 with a faster last. Managed that with 1:42.8 avg pace overall. Happy with that.

[georgie]

Apologies for the intrusion, but this message is for Mike Pearce.
Mike, I cannot read your latest PM. Apparently my folder is full and the message is not retrievable until a new folder has been created by the admin. That might take hours, days, months. Who knows?
Could you please send your message to my email address:
georgina@22lausanneroad.com
Cheers, Georgina

[MPx]

Done, thanks Georgie.

[MPx]

Another long gap without posting so here's what's been done:

31/8 5x2k 2r @ 20 spm with 8:08 targets (14/18)
1/9 6k SS @ 20 spm with 25 min target
2/9 2x5k 3r @ 20 spm with 21 min targets
3/9 60min TT for the Sub7 ITC - 15014m @ 1:59.8 - poor but pleased to at least get over 15k.
4/9 Dumbbells and 8k @ 20 spm in 33:03.2
5/9 5x5min @ 20 spm with 1200 targets
6/9 4min TT for the IRL - gave up half way and paddled in for 1111m. Then had three goes at a 100m TT and equalled my 16.0s PB twice but cannot get into the 15s!
7/9 4min TT for the IRL - stuck with it this time for 1200m - pleased with that.
8/9 3x3333m 3r @ 20 spm with 14 min targets.
9/9 AWL Pyramid @ 20 spm target 1:57 up, 2:00 down, and 32min total.
10/9 30 mins varipace from 1:54>2:04 and back and back for 7575m
11/9 Dumbbells and 8k @ 20 spm in 33:33.2
12/9 2x5k 3r @ 20 spm with 21 min targets
13/9 8x2min 2r for the CTC. Decided to try sub 1:46 pace and go for 4554 target. Managed OK and got 4558 @ 1:45.3 so good!
14/9 Dumbbells and 8k @ 20 spm in 33:33.3
16/9 5x2k 2r with rate and pace pyramid 20/22/24/22/20 and 2:02/2:00/1:56/2:00/2:02
17/9 4x1500 5r. Target all sub 1:52 and managed that with a 1:51.5 avg.
18/9 3x3333m 3r @ 20 spm with 14 min targets.
19/9 2x5k 3r @ 20 spm with 21 min targets.
20/9 RS Twin Peaks 25x1min 1r from 250m > 280m and back x2
21/9 5x5min @ 20 spm with 1200 targets.
22/9 Dumbbells and 8k @ 20 spm in 33:03.0
23/9 3x3333m 3r @ 20 spm with 14 min targets.
24/9 30 mins varipace from 1:54>2:04 and back and back for 7557m
25/9 Dumbbells and 5x5min @ 20 spm with 1200 targets.
26/9 2x5k 3r @ 20 spm with 21 min targets.

All of the slow stuff I'm typically within 0.1s or 1m of targets, but rarely actually make a perfect OCD screen. I'll keep trying....

[MPx]

...and some more:

27/9 4x 100/100/300 1'/1'/3'r. My sprintiest sprint session and have been sub 6 for the 2k at my best , but 6:03.5 tonight.
28/9 5k SS in 21min
29/9 Dumbbells and 8k @ 20 spm in 33:03.3
30/9 5x5min 0r with 1200 targets. Just one 1201 otherwise perfect.
3/10 Dumbbells and 8k @ 20 spm in 33:03.4
4/10 10x250m 90"r. SHould have been 16x with 3 each @ 1:39/8/7/6/5 and a faster last. On target for 10 but couldn't face another 6 so stopped!
5/10 5x2k 2r @ 20 spm with 8:08 targets
6/10 Dumbbells and 8k @ 20 spm in 33:03.9
7/10 3x3333m 3r @ 20 spm with 14 min targets
8/10 3x2k 2r for the CTC. Started sub 1:54 with slight neg for a 22:34.7 total @ 1:52.8
9/10 2x5k 2r @ 20 spm with 21 min targets
10/10 5x5min 0r with 1200 targets
11/10 Rugby Test for the Sub7 ITC. Target was 1:44.5/3.5/2.5/1.5/3.5. Managed the first 4 but caved in 200 into the second 750 so much slower. Disappointing 11:17.2 total - should have been sub 11:10.
12/10 3x3333m 3r @ 20 spm with 14 min targets
13/10 Dumbbells and 8k @ 20 spm in 33:03.1
14/10 30 Mins varipace from 1:54 > 2:04 and back and back for 7575m
15/10 AWL Pyramid @ 20 spm target 1:57 up, 2:00 down and 32min total
16/10 Dumbbells and 8k @ 20 spm in 33:03.2
17/10 2x5k 3r @ 20 spm with 21 min targets
18/10 1609m (mile) for the IRL. Target was 1:44 pace. Managed that for a 5:33.1 total @ 1:43.5 which sounds good but I was right on the edge from 1k in and nearly gave up several times. Big scream at the end and went dizzy for an hour or so - not something I want to repeat!

[MPx]

Hmmmm! Looks like the best part of another month has passed with no updates. That leads to long lists and lots of typing for ne real gain. So I think I'll stop posting by session and just report the hard(er) sessions which are typically Tuesday Sprints and Saturday competitions or long intervals. The rest of the time are various cuts of SS and grey zone - so same old, same old. Since the last list ...

22/10 4x1000 5r. Paced at 1:48.4; 1:47.9; 1:47.4; 1:46.3 for a 1:47.5 avg - happy with that.
25/10 RS Sprint Pyramid 250/500/750/1000/750/500/250 with 90"r/250. Started OK but gassed after the first 500 so reset targets much slower for the rest and got a 1:44.7 avg over the whole thing which is a couple of seconds too slow!
29/10 4x1500 5r. Paced at 1:50.9; 1:50.8; 1:50.7; 1:49.4 for a 1:50.5 avg - again happy enough with that.
1/11 Was supposed to be 6x500 2r. Last time had a 1:42 avg so set off at that but had had enough after 3 (avg 1:41.8). Reset and did another 3 at 1:44.1 for a 1:43 overall which is a second too slow!
5/11 2k/1.5k/1k/.5k for the CTC on 2'/90"/1'r . Set my pace targets at 1:54/1:52/1:50/and <1:48. Managed 1:53.4/1:52/1:49.9/1:38.6 for an 18:28.4 total @ 1:50.8 avg.
8/11 500TT for the Sub7 ITC. FAIL. Shouldn't have done it really as started very tired. Managed my usual 1:26/7 through the first 300 but then just folded and paddled in. 1:36.2
12/11 6344m for the IRL. Plan was to sit on 1:53/4 and get <24mins. Managed for 5k but the 6th was at 1:57 before a slight sprint over the last bits. Result 24:07.2 which is 3 secs slower than last year. Shame!
15/11 10x1min 1r. Two iterations ago failed trying for 303m each. Last time reset to 300m and managed that. Set off to do 301m this time but actually mostly got 302s with a faster last gave me a 3033 total. So looks like I need to have another go at doing steady 303s next time!
19/11 500TT for the Sub7 ITC. Second go, thats more like it. Same race plan stuck with 1:26/7 for the first 300 then died as slowly as poss 1:29 4th 100 and 1:33 5th for a 1:28.5 overall. I probably missed .1 by not rowing through the finish and maybe another .1 by letting my rate drop from 48 to 45 over the last 100 when really I should have rated up to compenate for declining power - but overall that's about where I expect to be and always happy enough to be below 1:30.

[MPx]

...and more recently:

22/11 8x500 3:30r. Last time 1:42.8avg. Target 7x<1:43 and faster last which I managed for a 1:41.9 avg - good!
26/11 3x2k 5r. Target 1:52.5 pace and neg. Did that for 1:51.7 avg.
3/12 15x250 90"r. Should have been 16x with 3x@ 1:39/8/7/6/5 and a faster last. Got to 14 having just missed the first 1:37 and (on the PM but not Ergdata) the second 1:35. Started the 15th with no real power so aborted and paddled in before leaving it there. Shame!

Only other session of note was that I finally nailed an OCD screen with 5 splits plus total spot on. Cheated slightly as set up as 5x5min 0r as meters easier to hit than 0.1 sec - but I'm still taking it, first time in 25 years!

[MPx]

It was very disappointing that BRIC was cancelled. I like to go and spectate as there's nothing quite like in person racing (although I would never take part as it would involve rowing in public!). But it wasn't to be. Instead BR ran their "Festival". Entry numbers were pathetic sadly. If that was what they were seeing for the Velodrome event, its no wonder they cancelled. Of course there's always an upside - less competition makes pot hunting easier! Of those entering scores in the 60+ ... Simon Duckworth was always going to be way out front (well done that man!), but otherwise I was in with a shout. Managed a decent effort in both 1min and 500 and should have a couple of silver medals in the post. Also tried for 4 mins - which was there for the taking at my normal level - but couldn't make myself fight for it so nothing to post. Anyway..results

5/12 1min TT. 354m (only 1m off my PB for this).
6/12 500m TT. 1:27.9 (only .1s off my PB for this).

Happy days!