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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Joined: August 1st, 2013, 6:37 pm
Location: Teignmouth, Devon

Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 9th, 2019, 4:34 pm

I've had quite a relaxing week, nevertheless I've successfully completed two 2k races.

Last Saturday was in Manchester for the English IRC at the Velodrome. My 2k race was at 10:50, when it was still quite cold. My main problems was the lack of warm-up machines. Ended up grabbing one a bit too early so having completed my full 20 minute warm up and hung around a bit I then needed to have another warm-up which ended up being 12 minutes. The race itself was hard, and I didn't feel that comfortable. I started out fast and brought my average pace down to 1:59.5 after the first 500m. I was then hanging on just holding the average under 2 minute pace but posting a lot of 2:00s and a few 2:01s. Did speed up in the last few hundred metres but always felt tight and didn't go as deep as I'd been able to do at BRIC.

Splits: 1:59.5 (29), 2:00.4 (29), 2:00.1 (30), 1:58.9 (33) for a 7:58.9 and a 0.9 second improvement on BRIC. Was still 0.3 seconds outiside my SB last year.

Frustrated later in the day as Jane George and I both missed our 500m race through a combination of the races running late and then seemingly catching up again and an inaudible PA system.

Afterwards took the tram back to Piccadilly station with Susan (TPK). We then had a pleasant meal together (including a pud each :) ) before I caught my train to London. Travelled back to Teignmouth on the Monday.

On Wednesday I resumed training with an unrestricted pace Anne Yates CTC (2,801m). Flat out predicted I should be able to do this at 2:01.3 pace, however didn't push quite that hard but still managed 2:02.5 pace and 29 spm. I will probably repeat at 19 spm later in the month but this time I wanted to keep the spm and speed high for training purposes.

On Thursday, despite strong wind, waves and squally rain, we were out on the estuary in a coxed 4 scull. Went upstream and into the river to nearly reach Newton Abbot quay, in the river the wind was much less, as it was on the return. Followed with a 1,800m swim (in my local pool - to warm up again).

On Friday, bearing in mind that I would be racing on Saturday decided to taper. I had once heard that a good taper would end with just a 100m piece on the day before a race, so I did two for luck :roll: : 19.7 seconds (45 spm) and 19.6 seconds (46 spm), both at 210 df. Noted that I'm wasting energy jumping the ergo forward about 8 inches on each row; maybe if I jam the ergo against the wall I can get a 19.5.

Today rowed my 2k race at the South West IRC, which is a small event held at Bideford in North Devon. Most attendees were local, from Bideford Blues or Appledore or Illfracombe Gig clubs. The venue is at Bideford College, the atmosphere similar to at the Welsh which means not as warm or dry as at velodromes or sport arenas.

This race I felt much more comfortable and was able to negative split to hold onto mostly 1:59s for the first 1,500m and was still able to sprint harder than I did in Manchester. Had to resort to much more pronounced breathing through the middle 1000m but it worked.

My splits: 1:59.8 (29), 1:59.3 (31), 1:59.2 (31), 1:58.0 (33) for a 7:56.7 and a further 2.2 second improvement over Manchester. I've now also bettered the WRIC qualifying time, which has been set at a pretty tight 7:57.4 (not that they'll give me the air fare money).
Marjorie

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 12th, 2019, 3:59 pm

30 minutes...(not too hard)

Metres...............8023
SPM..................34
DF....................115

Just a 'casual' 30 minutes.

Target was to be 2.5 seconds on pace slower than my SB and was bang on (183 metres less) so happy with that.

Easing down to the 2k race on the 24th as I'll blow up if I go too fast now...my old body needs to recover from all the hard stuff I've done recently...my feeble, aged brain is telling me it's had as much as it can take now too!

Marjorie and Susan............Well done at EIRC :D
61 year old, 73.5 kilo (162lbs), male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 15th, 2019, 1:01 pm

10 x 500.2'r.

Average pace............1:41.9
SPM.......................38
DF.........................120

A bit of faster than 2k pace stuff for the World Championships race (60-64 Lwt) on the 24th.

I felt fine until the last 2 reps then doing the early reps too fast bit me badly...ouch...good 'reality check' and tells me not to go off any faster than I did at the British champs back in early December (1:44.3)..hopefully I'll finish faster though (1:44.2)!
61 year old, 73.5 kilo (162lbs), male. Based in Sussex, just south of London, England. Best 2k recently...6:54.1 on the 11th November 2018.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 18th, 2019, 2:46 pm

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!

It's quiet on here...where is everyone? Anybody doing any rowing?
61 year old, 73.5 kilo (162lbs), 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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Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » February 18th, 2019, 4:01 pm

Forgive me father, it is 11 days since my last confession. Unfortunately I've been a bit ill - even took to my bed for a day and felt bad for another 3 or 4 so not done much and what I have done has been a bit painful both to do and to accept the results! Bit of a nuisance being a 2k month for both IRL and FMMC so looks like that will have to be an embarrassing result - but I'll leave it as late as I dare in the month. FWIW this is what I've done:

7/2 Dumbbells and 8k @ 20 with sub 140 HR Cap in 33:11.2
10/2 Dumbbells and 8k @ 20 with sub 140 HR Cap in 33:23.1
15/2 30@20 intended for the Sub7 ITC but way to slow to post - just 7447m (7667 last year)
17/2 Dumbbells and 8k ish in about 33 min. Shows what a state I'm in. Set off without setting up the PM so effectively a Just Row but still at 20spm and watching the HR. Stopped at 8k (but recorded 8018) in 33min (but the clock ran on to 33:06).
18/2 4x750 r3:30. I've not done this session before so no pressure. I thought sub 1:45 should be on. Managed 1:44.8/7/6/4 for a 1:44.6 avg. Happy enough with that but I had intended to copy Rod with a 5x repeat but decided not to bother after the 4th as I'd have blown up before the end. I might try that again at the weekend.
Mike - 61 HWT 183

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MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » February 18th, 2019, 4:07 pm

You've posted some excellent sprint sessions there Rod. Nice to see a Sub7 2k as nonchalant as that, not to mention an easy 8k 30mins. Those 10x500 look brutal! Very best wishes for a successful world champs - confidence should be high with all of those results in training so just a question of getting it done.

No less than 2 sub 8s in competition then Marjorie. Very nicely done and still heading better and better. Are you off to California too?
Mike - 61 HWT 183

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