Sub 7 Indoor Rowing Club (UK)

A member of an indoor rowing team or club? If so, this is the place for you.
Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » January 7th, 2019, 7:13 pm

MPx wrote:
January 7th, 2019, 3:52 pm
Amazing Amazon wrote:
January 7th, 2019, 3:15 pm
.... 4 minute split pace (spm): 2:11.5 (19), 2:09.9 (20), 2:09.1 (20), 2:07.9 (20), 2:05.9 (21) for an overall 2655m at 20 spm.
Hmmmm, for today's typo I'm guessing its a straight 2 for 4 swap and you meant 4655m?? Do I get the prize? :lol: Nice going by the way!
Er, yes, you're the first to spot it :oops: . I seem to be making a habit of making silly mistakes, and not proof reading and correcting them.
7/1 Also tried the CTC 20@20. Started off at 1:54 expecting to have to slow, but actually managed to pretty much keep pace for a 1:54.1 avg (according to Ergdata - although the CTC says 1:54.2) and exactly 400 strokes to cover 5256m.
Nice one yourself :D . Btw how did you come up with 1:54 as a sensible pace to start at?
Marjorie

MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » January 8th, 2019, 7:30 pm

Amazing Amazon wrote:
January 7th, 2019, 7:13 pm
... Btw how did you come up with 1:54 as a sensible pace to start at?
Well I do actually do quite a lot of sessions @20spm so the rating bit was easy for me, although mostly they are around 2:00 or higher pace so I wasn't at all sure how fast to try. I took the lazy spy approach. I usually end up around the 30th percentile in the CTC so I looked what others were doing at that level and was surprised to see about 1:54. Thought I may as well try, not believing for a moment that I'd be able to see it through...but it seems I could. Definitely couldn't have gone any faster! But it makes a big difference not doing a Dumbbells session immediately before, and not having a sub 140 HR cap!
Mike - 61 HWT 183

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Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 10th, 2019, 2:34 pm

4 x 1k. 5'r

1) 1:43.7
2) 1:43.6
3) 1:43.6
4) 1:43.4

Av. 1:43.6
DF 115
Av. SPM 37

The session from Hell! (All static starts).

I wasn't far off a HD but just about hung on...by my fingertips!

I was on the floor at the end of this one! :oops:

0.1 faster than last time I did it which was a month ago and was only 0.1 slower than the pace of my best 2k this season so tells me I've got a better 2k to come...soon...I hope! :?

Mike..............Well done on the CTC.....I won't get near it! Good ITC 10k too....I'll be chasing you on Saturday!

Susan..................Lots of good stuff...well done....hard to keep up with all your reports!

Marjorie.........I didn't have a ''Holiday break''.........I even trained on Christmas day! :wink:
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » January 11th, 2019, 3:58 pm

Rod, nice 4 x 1k there :D. You're certainly training very hard (much harder than me!) and I hope it all pays off for you in terms of results in Long Beach next month.

I also had a go at the 1k (once!) a couple of days ago. This is one time I know I ought to be doing faster, but it turned out a bit of a disaster, ended up just paddling home in 4:45.6.

Then attempted to improve my 19.6 second 100m sprint time (1:38 pace). I had two goes at 211 df (the highest I can get at the moment without cleaning the ergo out). The first I managed to saw away at 43 spm and the second at 46 spm but the time stayed stuck at 19.6 albeit the single below the line 'split' on the second attempt showed 19.5, but that isn't what you can claim.

Yesterday two of us were out on the estuary in single sculls. Beautiful windless conditions on the river at the moment, albeit very cold. Afterwards we had to break the ice to get at the water in the butt that we use to wash the boats down with, so my hands ended up frozen.

Today had another go to try an improve my ergo distance for 1 minute from the 289m (1:43.8 pace at 165 df and 36 spm) I did a week ago for the IRL. This time I upped the df to 176 and the spm to 41 and this time it was fly and of course the inevitable die at the end, but managed 294m (average 1:42 pace), which equals what I did 3 years ago when my ergo was brand new :) . Annoyingly the 'below the line' 'split' showed 295m so it was pretty close to an improvement. Anyway enough to lead this year's C2 60+ womens's heavyweight rankings but some way off what Carol has done as a lightweight :mrgreen: .
Marjorie

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 12th, 2019, 7:24 am

10k Time Trial for the ITC

Time...............36:50.8
Pace...............1:50.5
DF..................110
SPM................34

All time PB ( faster than when I was but a young Hwt in my 50's! ).

Top of the world 60- 69 Lwt rankings for the current season and 3rd on the world all time list for the category.(not that I'm a showoff of course.. :lol: )

Annoyed I didn't break 36:50 though so maybe another go? :?
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » January 13th, 2019, 4:00 pm

Woooohooo! 10k all time PB Rod - fantastic. looks like you've gone up yet another gear. Long may it continue!

And top ranking for you too Marjorie - very impressive results on those short sprints. I also had another go at them with the opposite gains...

It was a blood letting week so as expected I'm a bit off the boil - either real physiology or psychosomatic - end result a couple of disappointing sessions, but hopefully will bounce back to my best in a couple of weeks...

9/1 6x500m r2 have been trying for all sub 1:40. Managed only 3. Slowed to sub 1:45 for 2 more but couldn't manage even that for the last and settled for a 1:49.9 for a 1:43.1 avg - hopeless!
10/1 Dumbbells and 8k @ 20 spm and HR cap <140 in 33:33.1
11/1 5x2k r2 @ 20 spm and HR cap <140 @2:02.1 avg
12/1 100m TT in 16.2 which is a lifetime best 0.4 improvement) and much of it rowed a with 1:18 strokes - my low pulls for some years. This time managed to remember to rate up (50spm) and it actually showed 16.1 when I stopped but went back to 16.2 in the record. Then tried a 1min and finished with 353m which is 1m short of last week's score but otherwise still pleasing.
13/1 Dumbbells and 8k @ 20 spm and HR cap <140 in 32:59.8
Mike - 61 HWT 183

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DavidA
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Re: Sub 7 Indoor Rowing Club (UK)

Post by DavidA » January 14th, 2019, 5:54 pm

Rod wrote:
January 12th, 2019, 7:24 am
10k Time Trial for the ITC

Time...............36:50.8
Pace...............1:50.5
DF..................110
SPM................34

All time PB ( faster than when I was but a young Hwt in my 50's! ).

Top of the world 60- 69 Lwt rankings for the current season and 3rd on the world all time list for the category.(not that I'm a showoff of course.. :lol: )

Annoyed I didn't break 36:50 though so maybe another go? :?
Shouldn't there be a separate category for those with bionic implants? :lol:

David
57 y / 70 kg / 173 cm / 5 kids / 11 grandkids :)
Received my model C erg 18-Dec-1994

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 15th, 2019, 6:04 pm

5 x 750. 3':30'' r

Average pace...........1:42.8
SPM......................37
DF........................115

A good old fashioned, gut busting 2k prep session...ouch!

I haven't done this one for a year so very happy to have done it 1.4 seconds on average pace faster.

Maybe a better 2k than my SB of 6:54.1 to come..soon. :?

David.....Ha, ha.....I think I'm more ''Moronic'' than ''Bionic''....certainly completely daft....well we all have to be to do this don't we! :lol:

Mike........Thanks for the kind words...I'll be doing my best!....you'll be under 1:40 for all of 'em soon...keep at it!
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 19th, 2019, 1:16 pm

Ouch! :oops:

8 x 500 with 3:30 rests (all static starts...no rolling ones!).

Average pace..............1:39.6
SPM..........................38

I went through the gates of hell with this one....but it is 2k race training so gotta be done.... I suppose! :o

This was 0.2 seconds faster on average pace than last time I did it 2 weeks ago so making steady progress.
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

Two Pudding Kid
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Two Pudding Kid » January 20th, 2019, 9:13 pm

Rod wrote:
January 10th, 2019, 2:34 pm
4 x 1k. 5'r

1) 1:43.7
2) 1:43.6
3) 1:43.6
4) 1:43.4

Av. 1:43.6
DF 115
Av. SPM 37

The session from Hell! (All static starts).

I wasn't far off a HD but just about hung on...by my fingertips!

I was on the floor at the end of this one! :oops:

0.1 faster than last time I did it which was a month ago and was only 0.1 slower than the pace of my best 2k this season so tells me I've got a better 2k to come...soon...I hope! :?

Is this meant to be done at 2k pace or 2k+1? Whichever it is meant to be I did it today at 2:10.5 and 31spm, (although died 800m in the 3rd rep and had to dig it out for the 4th) - 2:10.0, 2:09.9, 2:11.5 :x , 2:10.7. Yep its 'orrible, athough probably not quite as bad as Decembers 5 x 750 r2:30 - measured on heartrate and the feeling of likely to puke factor :?.

A rerun of 5 x 750m but r3:30 this time hopefully Weds and then the 2k sub 8:40 on Friday to celebrate being even older and Manchester looming. The boss asked what I am doing for my birthday so probably a bit surprised at my idea of fun, (not as potty as 50k on my 50th). :lol: If I had been a fit old git I would have been doing my stuff in Copenhagen (Euros), but will have to settle for the local gym instead. PS Not too much stuffing my face as have gained 4 pounds since November, to go with 3 pounds of metal added in August.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 21st, 2019, 6:10 am

Two Pudding Kid wrote:
January 20th, 2019, 9:13 pm
Is this meant to be done at 2k pace or 2k+1?
It's neither of those Susan, it's a standard Pete Plan session and needs to be done as fast as possible, I find that for me it comes out at around current 2k potential minus 3 to 4 seconds (assuming static starts).

This session told me that I should be capable of beating my SB for 2k of 6:54.1.... by how much I'm really not sure....but will find out soon!
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » January 21st, 2019, 4:15 pm

Rod wrote:
January 21st, 2019, 6:10 am
Two Pudding Kid wrote:
January 20th, 2019, 9:13 pm
Is this meant to be done at 2k pace or 2k+1?
It's neither of those Susan, I find that for me it comes out at around current 2k potential minus 3 to 4 seconds (assuming static starts).
Cant help thinking you are both saying the same thing in a different way...so hopefully agree. Susan's 2k +1 pace prediction would suggest Rod's 2k pace would be 1:42.6 giving a 6:50.4 2k or 3 or 4 seconds quicker than the SB.

Whatever....very nice sprinty sessions there folks - regardless of the specifics they say to me targets are going to be hit - well done!

I'm very envious as I'm currently floundering. I see it as a mental issue - no fight when it gets tough at the halfway point, but there are two excuses to feed my mental fragility. First is the aftermath of blood doning - always b*****s me up for a while. Second is a change of regime over the last 6 weeks or so. I used to do my SS sessions reasonably quickly which typically meant I was above UT HR by half way if not before. I've now slowed the pace down by 5 or 6 seconds and work with an HR cap in the 130s. Its way too soon to see any benefits aerobically, but I wonder if its already affecting my lactic tolerance. Whatever, its an embarrassing list of failures to report after the highs of the first couple of sprints on my new erg!

15/1 20min @20spm. Mental cock up because I wanted to do it all at 2:02 pace but failed to predict that that would required a 20' 20" session to make 5k. Doh! That aside, hit most of the numbers spot on for 4919m.
16/1 Dumbbells and 8k @ 20spm with HR cap <140 in 32:59.9
17/1 4x1k 3:30r. Should be doing these <1:45. Got half way through the first and knew I couldn't. Slowed to 1:48.1 - so new target of 1:48.1 ! Managed the second, missed the third, slightly faster last for a 1:48.3 overall. B****r!
18/1 5x2k r2 @20spm HR cap <140 Managed 2:00.0; 2:01.0; 2:02.0; 2:02.0; 2:01.9 - happy with that.
19/1 AWL Pyramid trying to harden me up a bit. Didn't work! Bombed in the middle but recovered to 1:50.5 avg pace - which is about 1 sec too slow!
20/1 Dumbbells and 8k @ 20spm with HR cap <140 in 32:52.2
21/1 10x1min 1r Moderated target to 303m per rep. Managed first 5 ...then bombed! 3003m total with reps 7,8,9 being very poor.

Hopefully I'll make up the red blood cells soon and be firing on all cylinders again.
Mike - 61 HWT 183

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Two Pudding Kid
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Two Pudding Kid » January 25th, 2019, 8:16 pm

I have celebrated my birthday (54) with a 2k and a massive icecream treat :D

Just got the 8:40 done, steady pace throughout 2:10.0, 2:10.2, 2:10.3, 2:09.5 splits. Could probably squeeze another second or two next time.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 26th, 2019, 6:08 am

4 x 1k.5'r

Average pace..........1:43.4
SPM......................37
DF........................117

This is just about the most painful session going...well it is for me but it's good 2k race prep so gotta be done.. regularly!

Talk about being a glutton for punishment...just hope it pays off.

It did today as it was 0.2 on average pace faster than 2 weeks ago so good progress..and I'm still alive! :wink:

Susan............Happy Birthday m'dear!
Mike.....................I'm sure the blood giving is to blame....you'll be back to full strength in no time! :wink:
61 year old, 73.5 kilo (162lbs), 5'8.5''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » January 26th, 2019, 7:26 pm

Two Pudding Kid wrote:
January 25th, 2019, 8:16 pm
I have celebrated my birthday (54) with a 2k and a massive icecream treat :D

Just got the 8:40 done, steady pace throughout 2:10.0, 2:10.2, 2:10.3, 2:09.5 splits. Could probably squeeze another second or two next time.
Susan, congratulations on another annual milestone hit, and well done on improving your post-op 2k again :D . Hope to see you in Manchester next weekend.
Marjorie

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