Sub 7 Indoor Rowing Club (UK)

A member of an indoor rowing team or club? If so, this is the place for you.
MPx
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Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » April 15th, 2019, 3:31 pm

Great set of improvements for the Nonathlon Susan - you must be very nearly there now with the 900 average. Nice going!

Very impressive sessions as ever Rod. Lots of distance and all in the low 1:50s. All going in the right direction. Thanks for your good wishes....but Fran is fine, the accident was about 15 years ago and it rarely bothers her these days...although we stopped skiing back then as the risk of further damage permanently affecting mobility was just too great.

Glad you've recovered so quickly Marjorie. A very useful 500m and no pain so as you say no serious damage done. Phew!

I've continued with a bit of a mixed bag of results.
3/4 5x2kr2 @ 20spm and <140 HR Cap. Target pace was 2:02 so 40:39.9 was very nearly spot on!
4/4 Dumbbells and 8k @ 20spm and <140 HR Cap in 32:52.0
6/4 1500TT for the CTC. The sages suggested 2k -2s pace so I optimistically targeted 1:43. Hit it pretty much spot on for a 5:08.9 @ 1:42.9. Pleased.
7/4 Dumbbells and 8k @ 20spm and <140 HR Cap in 32:52.2
8/4 500TT for the IRL and FMMC. Always happy with anything sub 1:30 so was chuffed to manage a 1:28.9 - a SB.
9/4 AWL Pyramid. Tried a varipace session but only managed to get half way on target and slowed considerably for the second half with a 1:50.9 avg pace overall - well outside my <1:50 target.
11/4 Dumbbells and 8k @ 20spm and <140 HR Cap in 32:52.1
13/4 3x2k r2 Should be sub 1:52 pace for this. Managed 1:51.9;1:51.9 but then blew after 500 in the last and paddled in for 1:56.8 giving 1:53.5 overall. Disappointing.
15/4 Dumbbells and 8k @ 20spm and <140 HR Cap in 32:42.1
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 » April 16th, 2019, 2:45 am

I had better be quick as need to be in work early so just a quick fly through what I have been up to;

Ergo 6740m in 30 mins at 2:13.5 pace
- yeah, got 40m past my target and very happy with that and that the splits were 3370 for both first and second 15 mins.

Ergo 5k in 21:54.5 at 2:11.5 pace DF 112 27spm - absolutely caned it for the first sub 22 mins in a long time

Ergo 500m in 2:00.3 37spm DF 119 - faster than I dared hope

April 14 Manchester comp - this was a mixed bag of 3 different workouts in 45 minutes. 4min, 3min 2min, 1min with 2 min rests which I did at 2:08.9 pace ave, 12 min piece I did at 2:11.3 average and manic minute just because I had to at a personal worst of 228m. Overall 5296m and 2:10.4 average. Happy with 5th out of 8 where the age category is "over 40". Made LWT by 700g so could have had a small breakfast if I had been sure.

Next ergo madness is "hour of power" tomorrow as the last big training piece before Helsinki half on 27 April. Got to aim high and see if I can bust 13000m.

8108 nonathalon points without a marathon bonus - only 40 worse than I have ever done and picking up a few more points in hour, 6k, half marathon is still possible. Never thought I would be able to ergo post op as well as I can, (walking is still a bit of limp but did 4k on the treadmill in 45 mins 20 secs last night as a new postop PB at that) B)

Will catchup on what you have all been up to later.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » April 16th, 2019, 2:56 pm

4 x 15 minutes. 3 minute rests.

Metres...........16034
Pace.............1:52.2
DF................110
SPM..............33

This was a tough one !

Well worth the agony though as it was 0.2 on pace faster than 3 weeks ago at the same spm and 1 bpm lower...so happy with progress.....and getting closer to trying for that 16k hour..... :?

Mike..........Nice CTC and a great 500....I won't get anywhere near them....and have no intention of making myself suffer by trying! I hate short stuff!

Susan..........busy as ever! Well done!
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 » April 19th, 2019, 6:27 am

10k Time Trial

Time................37:14.6
Pace................1:51.7
SPM.................33
DF...................110

The journey continues.

Happy with this as it was 4 seconds faster than last week (0.2 on average pace) at the same spm and av. HR so getting better.

The only over 60 Lightweight time that's faster on the world rankings is the SB of 36:50.8 I did back in January.....so still more to do if I'm going to improve that....but trying hard!

https://log.concept2.com/rankings/2019/ ... r&page=1#1
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.

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