Sub 7 Indoor Rowing Club (UK)

A member of an indoor rowing team or club? If so, this is the place for you.
MPx
2k Poster
Posts: 324
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » October 8th, 2019, 1:56 pm

Latest from me:

3/10 Dumbbells and 8k @ 20 spm in 32:52.2 (and kept to 140 HR limit!)
4/10 5x2k 2r @20 spm. Decided to try a power pyramid for a change with pace 2:02; 2:00; 1:56; 2:00; 2:02. Hit most of them for 39:59.7 overall.
5/10 1 mile (1609m) for the IRL and Sub7 ITC. Should have managed 1:44 pace comfortably I thought. In practice really struggled and slowed after 1k to come in on 1:44.5 pace for a 5:36.4. A bit disappointing, but not a million miles off - although clearly I am a million miles off a sub 7 2k.
6/10 AWL Pyramid @ 20 spm. Target sub 2:00 pace but that was too soft really and managed most of it a little quicker and 1:55.6 pace overall. Solid session but probably in the grey zone!
8/10`30min TT for FMMC. Target 1:54 pace. Managed OK to 5k but then slumped a bit for a while before gradually recovering but not back to 1:54. Overall 1:54.6 for 7850 - nearly 60m less than last year which is a shame given all the extra aerobic stuff I've been doing this year!
Mike - 62 HWT 183

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MPx
2k Poster
Posts: 324
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » October 15th, 2019, 2:34 pm

...and again:

9/10 Dumbbells and 8k @ 20 spm in 32:42.1 - too fast really with HR well into the 140s
11/10 5x2k 2r @ 20 spm target 2:00 pace. Only one spot on but the rest near enough for a 39:59.7 overall.
12/10 4x1k 3:30r. Last time 1:47.1 avg pace. This time 1:46.8/8/7 and 1:45.4 for 1:46.4 avg. Very pleased with that.
13/10 Dumbbells and 8k @ 20 spm in 32:52.4 - still too fast and HR too high!
14/10 AWL Pyramid @ 20 spm. Target slightly under 2:00 pace to complete in sub 32 min. Managed 31:44.7 @ 1:57.5 ... so too fast again!
15/10 Sprint night. 10x1min 1r. Target steady 303m. Last time only got through 5 before backing off. This time managed 304,3,4,3,4,4,4,3,1,8 for a 3037 total @ 1:38.7 pace. Shame about the 9th, just didn't have the fight to hang on....but made up for it in the 10th so happy enough. Will try 304s next time.
Mike - 62 HWT 183

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