Sub 7 Indoor Rowing Club (UK)

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Re: Sub 7 Indoor Rowing Club (UK)

Postby MPx » March 16th, 2017, 3:41 pm

Now that's more like a pace I can relate to Dean :D

For me, Dumbbells and 5k@20 on Wednesday. Target was to beat 20 mins and managed a 1.59.9 avg. Thursday is typically long(1k or 1500 or 2k) intervals for me but I also schedule in a 5k and a 6k on the 5 week cycle....and tonight was the 5k. Bit daft having done one last night so decided to have another go at Bob's 5142 CTC but free rate this time. Would love to be able to do it sub 20mins but I knew that was a tough ask at the moment. Anyway I set off at the required 1:56.x pace to see how I would go. Tired legs from yesterday kicked in after only 1200m so had to back off. Nevertheless having slowed for a recovery managed to slowly build the pace back again and finished with a 20:06 which wasn't too far off, and still the fastest I've covered 5k this comeback.
Mike - 60 HWT 183

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Re: Sub 7 Indoor Rowing Club (UK)

Postby Amazing Amazon » March 16th, 2017, 6:56 pm

Nice sessions, both Dean and Mike.

Been having a quiet (=lazy) week,after all that sprinting for the World Rowing Indoor Sprints,
Today decided to break my duck with a go at a 6k, which is my weakest distance this year - my current SB (24:58.8), which also happens to be a BR, is actually at a slower pace than my 30 minutes :o . I should be able to do it in under 24:40 (2:03.3 pace).
Started off at 2:04 pace but quickly decided I couldn't hold that today. Settled for just under 2:07 pace intending to keep at that and just get back into rowing with an easy paced piece. However I slowly accelerated and with 1k to go my legs just seemed to expect to go even faster, whatever, so just got faster over the last 1000m, ending with a 1:50 last stroke.
Time 25:07.3, Splits: 2:06.8 (25), 2:06.7 (26), 2:06.7 (26), 2:06.6 (26), 2:05.9 (26), 2:00.8 (28).
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Re: Sub 7 Indoor Rowing Club (UK)

Postby Rod » March 17th, 2017, 5:04 pm

A repeat of Mondays 5 x 2k.2’r.

I dropped the drag factor from 115 to 110, I got the stroke rate up by 1spm to 34spm, the average improved by 0.2 to 1:52.6….and it was very hard work I assure you! :oops:

1) 7:31.0/ 1:52.7 34spm
2) 7:30.9/ 1:52.7 34spm
3) 7:31.3/ 1:52.8 34spm
4) 7:31.0/ 1:52.7 34spm
5) 7:29.8/ 1:52.4 34spm

10 mile run tomorrow morning and 60' r 20spm on Sunday......now there's a fun weekend! :lol:

Mike.....nice 5k@20spm....Sub 20 is great going well done! :wink:
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.0 on 20th November 2017.
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Re: Sub 7 Indoor Rowing Club (UK)

Postby Two Pudding Kid » March 18th, 2017, 3:10 am

Dean - you did a great job of sticking with the HM the other day with interuptions going on.

Mike - Brilliant 5k at 20spm and under 2 minute pace. Great work on the 5142m as well.

Marjorie - a very well paced 6k and about 6 weeks to the end of the season to go under 25 minutes. Like you I will be looking at what distances to time-trial.

Rod - well done on your 5 x 2k r2 at DF 110 for a 0.2 improvement. Hope the weather is kind for your 10 mile run and that you find the strength to pull off another great 60mins r20.

Me - Wednesdays 5k run - 37:35 (it feels fast but it really isnt). Fridays ergo 10k was very impressive. Started out same as for the 5142m and stuck at it for 43:29.4 which is 2:10.5 pace. That has improved my SB by 20 secs, a LWT PB, best since 2013 and 6th best ever. No wonder i hit heart rate 186 when I was dashing the last 300m. :D I think I am still benefiting from marathon training - feels quite a short session :lol: It had to be done in the morning so I could visit Dad but this kind of stuff does leave you drained the rest of the day. :o Sunday is Coventry Half marathon run so no exercise today and an early night, (up at 4:30).
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Re: Sub 7 Indoor Rowing Club (UK)

Postby Amazing Amazon » March 19th, 2017, 4:35 pm

Susan, well done on your 10k, one of those things I'll need to do next week when I get back from Austria.

My hotel does have a model D/PM2, in reasonably good nick. Used it this morning for a 20 minute warm-up before breakfast, as I wanted to be warmed up before I hit the slopes. Also did a 100m, but not so easy at over mile high, and only managed 19.6 seconds. At least have now survived a day's skiing without injury.
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Re: Sub 7 Indoor Rowing Club (UK)

Postby MPx » March 19th, 2017, 7:04 pm

Nice going on the 5x2 r2 Rod - that was a fast pace for 10k!

Stunning 10K Susan. Any SB, LWT PB, and 20sec improvement in one hit has got to make you smile!! I hope the running 1/2 went well today.

Enjoy the Skiing Marjorie - there'll be plenty of time for the season's TTs when you get home!

I've currently given myself an excuse to back off - which is annoying. I'm three days in to digging out the floor of our Linhay which I'm going to resurface with cobbles. Its about the size of a double garage and I'm taking out about 200mm of earth (mostly Clay and Flint.) I thought I'd have done it in a day or two but I now know I need at least a 4th day just to finish the digging ! Putting a new floor back in is probably going to take another fortnight. I did try to do a AWL Pyramid session on Sat evening but only managed target for 100 - 800m, backed off at the 900m rep and didn't speed up again until down to 500. Just knackered and aching everywhere! So will see how I feel tomorrow night - which should be Dumbbells and a steady 30 mins erg session - currently feels like I might bail...
...again!
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Re: Sub 7 Indoor Rowing Club (UK)

Postby bisqeet » March 20th, 2017, 8:43 am

strapless R18 HM yesterday - nothing fancy relaxed 2:09 pace

thought i would try and get a few meters in for the comp today
bit peckish now...

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Re: Sub 7 Indoor Rowing Club (UK)

Postby MPx » March 20th, 2017, 4:20 pm

Just the 5 hours on the horse today then Dean....stunning! And I reckon you breezed through the FM distance in just under 3 hours. What's your FM target time when you eventually do one as a TT?

I managed to finish the digging today - and even got the membrane down and pinned. I'm glad its done, because it was the part of the job I was dreading but moving the 16tons of Type 1 in to form the new substrate and then 30 odd square meters of cobbles will probably feel just as hard when I get around to doing it! Anyway, despite the aches and pains I did do my Dumbbell session and then had a very slow 30min paddle. Strapless, 20 spm, 2:10.7 avg for 6886m with HR in the 130s.
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Re: Sub 7 Indoor Rowing Club (UK)

Postby bisqeet » March 20th, 2017, 5:11 pm

MPx wrote:Just the 5 hours on the horse today then Dean....stunning! And I reckon you breezed through the FM distance in just under 3 hours. What's your FM target time when you eventually do one as a TT?

I managed to finish the digging today - and even got the membrane down and pinned. I'm glad its done, because it was the part of the job I was dreading but moving the 16tons of Type 1 in to form the new substrate and then 30 odd square meters of cobbles will probably feel just as hard when I get around to doing it! Anyway, despite the aches and pains I did do my Dumbbell session and then had a very slow 30min paddle. Strapless, 20 spm, 2:10.7 avg for 6886m with HR in the 130s.


last FM was 21.11.16 (crazybear comp)
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too many rests (3 in the last 45 mins) for a really good fast FM - but hit the target of a sub 2:00 effort
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Re: Sub 7 Indoor Rowing Club (UK)

Postby bisqeet » March 21st, 2017, 5:51 am

recovery required ...

R18 strapless. ~UT2/UT3
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Re: Sub 7 Indoor Rowing Club (UK)

Postby le grand fromage » March 21st, 2017, 7:29 am

Thought I'd pop in just to say "Hi". I'm pretty demotivated at the moment but managing to keep doing something each day to maintain fitness. It may have been caused by a bout of overtraining so I eased off and kept most sessions below my UT1 range (143 bpm) for a two week period until to-day. May have done the trick, nailed a 4x1500 R4 this morning

1:42.4 - 30 - 325 - 139
1:42.3 - 30 - 326 - 145
1:42.2 - 30 - 328 - 150
1:40.7 - 30 - 342 - 159

6k - 1:41.9 - 30 - 330 - 20:23.5
2k - "into that void of silence where we cry without sound"
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Re: Sub 7 Indoor Rowing Club (UK)

Postby bisqeet » March 21st, 2017, 7:37 am

le grand fromage wrote:Thought I'd pop in just to say "Hi". I'm pretty demotivated at the moment but managing to keep doing something each day to maintain fitness. It may have been caused by a bout of overtraining so I eased off and kept most sessions below my UT1 range (143 bpm) for a two week period until to-day. May have done the trick, nailed a 4x1500 R4 this morning

1:42.4 - 30 - 325 - 139
1:42.3 - 30 - 326 - 145
1:42.2 - 30 - 328 - 150
1:40.7 - 30 - 342 - 159

6k - 1:41.9 - 30 - 330 - 20:23.5


looks very solid. base stuff always seems to help me too...
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Re: Sub 7 Indoor Rowing Club (UK)

Postby MPx » March 21st, 2017, 4:22 pm

Super session Richard - great to see. I'm surprised UT1 is as high as 143 for you since even you must be close to max HR at the end of a session like that ????

Loving it that a HM (however slow) is a "recovery row" in your book Dean!

Back to sprint Tuesday for me. The turn or 10x1min r1. Last time out avg 1:41.9. This time did 9x 1:41.x and a slightly faster last for a 1:41.0 avg. So now I'm finally emulating Rod by shaving just a fraction off rather than a full second. And I found it properly hard... shame there's still quite so far to go!
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Re: Sub 7 Indoor Rowing Club (UK)

Postby Two Pudding Kid » March 21st, 2017, 10:13 pm

Richard - looking good on the 4 x 1500m.

Marjorie - hope you are having a great time skiing and apres-ski in Austria, and early morning indoor rowing too.

Dean - very impressive 5 hour session and still want to erg the next day, (I only tried something that mad once and I dont think I wanted to go near a rowing machine for at least a week). :o With your Crazy Bear marathon did you not intend to stop for any breaks?

Mike - well done on your 10 x 1 min at 1:41.0 average and improving on your previous attempt at this session. Thats a really big DIY project you are undertaking - best wishes for you on that.

Me - Sundays half marathon run in Coventry went really well for me. It was fairly flat and 2900 runners so not as manic as some races. It was quite breezy but didnt rain, so a lightweight running jacket felt fine. First 3 miles at 11 minute pace, then gradually slowing towards 12 minute miles and a quicker finish for a 2 hours 30 minutes 49 seconds result. I got past one out of two of the 2 hours 30 minute pacers and 2559th position. Happy with that as didnt achieve anything that fast last year in 6 races - hips and knees held up. Celebrated with loads of sweet stuff after and a visit to Starbucks. :D I am putting on a little weight since Hamburg so got to be back to being sensible, especially with not going to the gym until tomorrow. Can walk fairly normally now the stiffness is wearing off.
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Re: Sub 7 Indoor Rowing Club (UK)

Postby bisqeet » March 22nd, 2017, 9:54 am

Susan
great admiration for anyone that runs as well as rows. I seriously doubt my knees would hold out, half that distance.

Mike
biggains on little rest. Do you do a little active rest on 1min?

Marjorie
where you off to ? anywhere close?


today was a moderate 11W SPI row
r18 stuff
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