Sub 7 Indoor Rowing Club (UK)

A member of an indoor rowing team or club? If so, this is the place for you.
le grand fromage
1k Poster
Posts: 141
Joined: November 24th, 2010, 5:06 pm

Re: Sub 7 Indoor Rowing Club (UK)

Post by le grand fromage » January 31st, 2018, 6:37 am

Rest day to-day. Trying to get back on plan (whatever that is :lol: ).

Monday’s fayre was 2x30’r3 alternating 7.5’ at 280w and 7.5’ at 250w, HR cap was 148. No issues and hovered around the HR cap on the last knockings.

Yesterday was the longest I’ve rowed in one training session, ever :shock: . 4x20’ r2. Targets changed for each 20’ segment and HR was capped at 148 but did’nt reach it. Probably should have pushed a bit more but went about this session a bit ‘touchy feely’ just to make sure I got it done :wink: .

I saw to-day that Andy Ripley’s 2k World Record has finally gone to Andy Benko, 6:06.1 for a 50 yo :shock:

Monday 2x30’ r3

1:49.2 – 25 – 8238 – 268 – HR 141
1:49.6 – 25 – 8207 – 265 – HR 148

Tuesday 4x20’ r2

TP 236 at 22 – 1:53.1 – 22 – 5302 – 242 – HR 125
TP 278 at 26 – 1:47.6 – 26 – 5572 – 280 – HR 145
TP 256 at 24 – 1:50.5 – 24 – 5426 – 259 – HR 143
TP 236 at 22 – 1:53.6 – 22 – 5281 – 239 – HR 139

Pretty sure my monthy metres total is the most I’ve ever done in a month

January Total – 263037m
2k - "into that void of silence where we cry without sound"

Amazing Amazon
1k Poster
Posts: 155
Joined: August 1st, 2013, 6:37 pm
Location: Teignmouth, Devon

Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » January 31st, 2018, 2:37 pm

Slipped on some wet steps yesterday, skinned one of my firearms, so yesterday's erg session got postponed until this afternoon.

Did my warm-up, fekt good, so decided to do a 1000m trial rather than a 6x500R2: I thought it would be easier :o . My last completed standalone 1k was at the Devon IRC, way back in September, when I could only manage a 3:58.8. However I did 3 1ks in this month's CTC and the fastest rep was 3:55.7 (albeit from a rolling start) so I knew I should be able to do much better. Based on my longer distances (5k+) a 3:52.4 was predicted. Got off to a fast start, but the dialled it back to ensure I finished sub- 3:54. Sprinted the last 200m to hit an overall 3:52.6 and raise my 1k Nonathon score to 1008: all but my 2k Nonathlon scores are now > 1000 points. :D .

200m splits pace (spm): 1:55.7 (30), 1:56.0 (28), 1:57.2 (29), 1:57.7 (29), 1:54.7 (30). Kv
Overall time: 3:52.6, pace: 1:56.3, spm 29, df 120.
Marjorie

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » January 31st, 2018, 4:18 pm

8 x 500.3’:30’’ recoveries, all static starts

Average pace………………..1:40.5
Spm………………………………39

Ouch, ouch, ouch...that was tough..very, very tough but It was an improvement of 0.2 on average pace from 2 weeks ago and my fastest for a few years so it was worth it....I think..... :?

Certainly tells me I should be well under 7 minutes for my 2k race on the 18th of February……..but as I’ve said many times before…I’ve still got to ‘’do it’’ on the day!

Susan...........well done at the Irish champs, nice 2k.

Marjorie............some good Nathlon scores there, great rowing!
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

MPx
2k Poster
Posts: 442
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » January 31st, 2018, 7:18 pm

Another 4 really strong sessions posted Rod from 60min through 30@20 to the sprint intervals all close to or better than (p)PB. That's got to bode well for the 2k. Don't forget to do one or two 2ks before you go though so that you can really nail your race plan.

Monstrous monthly total Richard - over 250k in a month is twice my normal distance. Obviously nothing compared to Dean of course but he doesn't think he's erg'd if he's not been there for an hour at least.

Great 2k and 6k s Marjorie. Now to concentrate on that 2k to push the last event over 1000 points???

And many congrats Susan on the the SBs for the Irish Silver and 6k.
Mike - 62 HWT 183

Image

MPx
2k Poster
Posts: 442
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » January 31st, 2018, 7:41 pm

My training is still in the doldrums, but some signs that its slowly coming back.

25/1 4x1k r3:30. Last time 1:46.8 avg. This time tried to go for that but only managed 2 before blowing. 1:46.9; 1:47.0; 1:49.8; 1:49.5 for a 1:48.3 avg.
27/1 Dumbbells and 5k @20 in 19:59.0 @ 1:59.9 which was bang on target (well OK, I was 0.1s under).
28/1 1Min TT The most frustrating session. I've been a bit disappointed with my IRL entry of 343 so thought since my aerobic fitness has gone to pot I'll do another sprint and see if I could improve at least a strength event. Warm up went well. Set off and having got the avg pace down to 1:27 after 15secs managed to hold it there steady to very near the end. Couple of 28s and a 29 but then the last stroke the PM crashed (went blank with vertical lines moving across the screen) and the session was lost. RowPro froze with 342m and 1 second remaining on the clock. Arrrrgggghhh! Not sure how much I had of that last second to go, but really think it would have been a 345 result....but of course we'll never know!
29/1 Dumbbells and 30mins varipace. I did a much less variable pace than I normally do with the intention of pushing the meters back over 7500 unlike recent outings. Finished on 7575 which restored a little faith at last.
31/1 Missed Tuesday sprints which should have been a 2k so did it today instead. As per usual set off at 1:44/5 to see how long I could hang on. Just under half way was the answer. Had a really bad 3rd 500 but gradually fought back in the last. Disappointing but not in any way surprising! 1:44.6; 1:45.3; 1:50.8; 1:47.0 for 7:07.6 @ 1:46.9.
Mike - 62 HWT 183

Image

bojam
1k Poster
Posts: 111
Joined: January 22nd, 2014, 5:11 pm

Re: Sub 7 Indoor Rowing Club (UK)

Post by bojam » February 2nd, 2018, 7:03 am

Marjorie, I guess you'll be going to the Crash-bs or Worlds so you could set a N+1000 at either/both and get a great score for the IRL as well :)

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 4th, 2018, 3:59 pm

10k Time Trial

Time.....................37:28.1
Average pace...........1:52.4
SPM.......................35
DF.........................115


Phew........a tough one! :o

This was a Lightweight PB by 2.9 seconds from my last one which was in November so happy with that as it shows I'm not in too bad shape for the world champs....only 2 weeks to go now! :?

Mike................keep at it, you'll be back up there with a few consistent weeks under your belt.

Newsletter.........................You should all have it in your email inboxes, please let me know if you want anything included in the next one, the cut off for getting things to me is the last day of the month.
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

Amazing Amazon
1k Poster
Posts: 155
Joined: August 1st, 2013, 6:37 pm
Location: Teignmouth, Devon

Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 5th, 2018, 7:45 am

bojam wrote:Marjorie, I guess you'll be going to the Crash-bs or Worlds so you could set a N+1000 at either/both and get a great score for the IRL as well :)
Yes, off to WRIC in less than two weeks. Need to go sub 8 to hit 1000 Nonathlon points. my 1k and 5k results are consistent with doing this, but will probably TT first as it should be easier to go sub 8 without a racing start.

Had a lazy training day on Friday, tried to improve my 1 min distance but broke down half way and just paddled. Followed with an easy paced 2k, except the last 500m, when I sprinted a bit(8:23.3).

Saturday I did 4k on the water in a double scull.

Sunday we were doing our club's Frostbite Challenge race in our coastal coxed fours. The club were also racing their pilot gigs and seine boats. 4k upstream with the wind then swap crews between boats on the shore and then 4k back into the wind. Weather clearing but 18 mph wind/27 mph gusts and the waves were very choppy in the exposed bits. It was also barely above freezing. We did the outwards leg in 18:46 and the return in 27:06. I caught a crab right at the end of the first leg resulting in us losing it by 12 seconds.
Marjorie

MPx
2k Poster
Posts: 442
Joined: October 30th, 2016, 1:38 pm
Location: Somerset, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » February 5th, 2018, 4:02 pm

Yet another PB Rod - stunning stuff. 1:52.4 pace for 10k is properly quick! Thanks for the Newsletter.

Good luck with the Sub 8 2kTT Marjorie. Will be quite something to have a clean sweep of 1000+ points on the table!

Meantime I'm getting back in the groove
2/2 Dumbbells and 30 mins varipace for 7557 @ 1:59.1
3/2 30 @20 for the Sub7 ITC. Target was 7667...hit it so pleased with that!
Image

I've got some time out this week so decided to start the week on Sunday!
4/2 Dumbbells and 30 mins varipace for 7557 @ 1:59.1
5/2 I'm out of synch with my training plan so subbed in the CTC instead of a regular Tuesday sprint session which should put me back on track with my Thursday longer intervals. I wanted to do the 500s sub 1:40 and the 1250 sub 1:45. Hit the first two but was then finished and was planning to paddle the last in anything sub 1:50. In practice managed to hold 1:43s most of the way so better than I feared - despite being around 4 secs off initial target.
Image
Mike - 62 HWT 183

Image

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 6th, 2018, 3:50 pm

CTC done

500................1:41.8 (39 spm)
1250...............1:44.4 (38 spm)
500................1:39.9 (41 spm)
Average...........1:42.8 (39 spm)

That stung a bit!

Puts me in the Lightweight seat for boat one.....but not for long I expect!

Hopefully this tells me I'll be well under 7 minutes for the 2k next week......''Hopefully'' being the operative word there! :lol:

Back to you then Mike, I'm sure you've got a faster one in you....well done on getting back into the groove, looks like you're moving forwards nicely again. :D
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 8th, 2018, 4:11 pm

30 minutes at 20 spm

7711 metres

1:56.7 av. pace

This is a new PB, it beats the one I set 2 weeks ago by 16 metres/0.2 so happy with that. :D
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 11th, 2018, 7:37 am

10k Time Trial

Time...........................37:20.2
Average pace.................1:52.0
SPM.............................35
DF...............................114

New Lightweight PB! (so my fastest for at least 6 years as I was a Hwt before then)

8 seconds faster than the one I set last week and puts me at NUMBER ONE in the world rankings for 60-69 Lwts (...and only one Hwt ahead of me in the British Rankings.....Nick Rockliff... :wink: )

I'm gradually closing in on the 36:55.0 I did as a 53 year old Hwt

....now to ease off for next weeks 2k at the world championships. :?
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

Amazing Amazon
1k Poster
Posts: 155
Joined: August 1st, 2013, 6:37 pm
Location: Teignmouth, Devon

Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 11th, 2018, 3:25 pm

Rod, very impressed with your recent workouts: so many PBs and records. Hope it also pays off with a good result at WRIC, though I gather there will be significant competition in your category on the day.

For myself I've had a more mixed week:

Rested Monday and Tuesday. Perhaps not wise...

Wednesday did a 6x500R2, which is usually a good guide to my progress. Was aiming to improve on the 1:54.1 average pace I achieved a month previously. Started off well with a 1:53.6 and 1:53.4. In the 3rd rep was starting to feel the pain and only managed 1:54,1. 4th and 5th was really feeling tiredness in the legs and had to stop at one point in the 4th: so 1:57.7 and 1:55.5. Clawed a bit back in the 6th with a 1:54.3. Overall pace: 54.7, 0.6 slower than a month ago.

Thursday got a good row around the estuary with Brian Cort in a double scull. Very flat and negligible wind. Not that fast as I was having to keep lookout for buoys. Did around 8k. Followed by a 1800m/72 length swim at Dawlish pool in 61 minutes.

Friday I attempted the CTC. How to pace these 'odd' challenges is not easy. I was aiming for 1:54 pace in the two 500 sprints and 1:58 in the 1250m mid-section. I saw rowing the 1250m at pace as good prep for my imminent 2k TT attempt. In the event paced the 3 intervals at 1:53.9, 1:58.7 and 1:54.0.

Saturday should have had a otw outing but this was cancelled due to forecast rain and wind.

Today did my 2k TT. I don't normally do full-on 2k at home, I keep my 2ks for races. However I've not got under 8 minutes yet this season - best was 8:03.3 at BRIC and I didn't want to have to worry about getting it in Alexandria, so a 2k TT it must be.

To maximise my chances | did a 'straight' 20 minutes Fletcher warm-up (I do the version designed as warm-up for a 7:45 2k but away from races I usually speed up the non-sprint bits by increasing just the pace a bit, not spm).

In the event the 2k row went easily enough. I held 2:00 to 2:01 through the first 1500m without too much difficulty and then sped up over the last 500m to bring the average down from a projected 8:02 to an actual 7:58.7.
Splits were 2:00.1 (28), 2:00.8 (28),2:00.6 (29), 1:57.2 (31).

In my later 50’s I always wanted to stay under 8 minutes for the 2k till I was 60, and now I’m still doing that at 66.

1002 Nonathlon points too.

Feeling a bit more relaxed about WRIC now. :D .
Marjorie

Two Pudding Kid
2k Poster
Posts: 227
Joined: October 10th, 2008, 8:15 am
Location: Birmingham, UK

Re: Sub 7 Indoor Rowing Club (UK)

Post by Two Pudding Kid » February 11th, 2018, 6:28 pm

Rod, Carol, Marjorie - best wishes for the World Rowing Indoor Champs. Hope you have a great trip.

Me - off and about a little more local, (Starnberg - Germany for the 30 mins race).

PS. Rod - dont think my 8:15.3 silver in Ireland got a mention in the newsletter. :wink: However very good of you to spend time writing about Sub7.

I am involve on various projects and erging average 50k a week, (hopefully will get more time online and sleep soon).

LWT is touch and go - will hopefully nail it first time on Saturday although not racing until 14:40. If I can make the weight I am confident that 2:09.x pace or 6950m would do.

Rod
6k Poster
Posts: 997
Joined: December 21st, 2016, 9:55 am

Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 12th, 2018, 5:08 am

Two Pudding Kid wrote: PS. Rod - dont think my 8:15.3 silver in Ireland got a mention in the newsletter. :wink: However very good of you to spend time writing about Sub7.
As I said in the newsletter and on here Susan, I can't see everything and am certainly not going to scrutinise results of competitions even if I know about them.......so I need people to message me with their results....you didn't message me so please make sure you do in future and I'll make sure your name is up in the lights you deserve!
62 year old, 72 kilo (159lbs), 5'8''/174cm (always the shortest on the podium!) male. Based in Sussex, just south of London, England. Best 2k recently...6:59.5 in Feb. 2020.

Post Reply