Sub 7 Indoor Rowing Club (UK)

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

Post by Two Pudding Kid » March 25th, 2019, 11:47 pm

Rod - Brilliant training and preparation for your proposed 16k in an hour. Only 32spm :o Good improvement on the 5k from 2 weeks ago.

Me-

Thurs 21 was going to do some graft but too tired so settled for stretching and balance and keeping off the cardio
Sat 23 not sure how I managed to tweak a nerve/ligament/muscle in my rear ribcage when getting up from the floor but that ruined my plans of parkwalk. Initial pain and stiffness was a right nuisance but eased off during the day. :x
Sun 24 did the parkwalk in 1 hour 25 minutes on my own, (which was 10 minutes worse than before although was trying to stabilise my hips rather just go for speed). 5k walk on lovely afternoon after legs, bums and tums.
Mon 25 after body balance class went for the hour of power. Having seen that the warmup wasnt painful I cracked on with a very steady 2:19.x pace throughout 27spm DF 112 12924m. Target reached, (glad I didnt push for 13000m although I might by the end of the season), and now on a very tasty 8022 nonathalon points :D B)

Weds might include a 500m dash. Will need to revisit the 2k for my sub 8 mins 30 secs attempt in the near future.

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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » March 26th, 2019, 7:09 pm

Nice going on that hour of power Susan - looks like the 13000 will fall next time. 6K also strong. Well done on bettering 8000 points in the Nonathlon...just 78 more needed for that 900 avg - good luck with that.

That 4x15min on 16k pace looks pretty brutal Rod, but you've recovered well to knock out a comfortable 5k in sub 18:30. Looking forward to see the build towards the 16k attempt...but don't envy you a single session!

My pottering continues:
19/3 5x2k r2 @ 20 spm and <140 HR cap in 40:39.2 (2:01.9)
20/3 Dumbbells and 8k @ 20spm and <140 HR cap in 32:42.2 (so close!)
23/3 10 TT - started on target but blew after 6K and paddled home in 39:19.2 which was pretty rubbish.
24/3 Dumbbells and 8k @ 20spm and <140 HR cap in 32:41.8
25/3 3x2k r2 @ 20 spm and <140HR cap all in 8:07.9 @ 2:01.9 (should have been 5x but ran out of time and energy)
26/3 8x500 r3:30. Should really be doing these sub 1:40. After a couple of disasters last time I regained control but in doing so only avg'd 1:42.4. So this time started at 1:42.0 and did a mild neg split with a faster last for a 1:41.1 avg. Pleased with that but not looking forward to trying to do sub 1:41 next time!

I'm feeling tired and not looking forward to my sessions as I used to. I think its a combination of doing the mud challenge so taking fewer rest days...and deliberately doing longer sessions at a slower rate and pace to try to address my aerobic weakness. Just seems to be slowing me down generally and messing with my head so I can't be bothered to fight on the hard session days. I'll stick with it for a few more months as it obviously will take ages to make a difference but if I don't see it by the end of the year, in 2020 I'll be back to how I used to train!
Mike - 62 HWT 183

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Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » March 27th, 2019, 4:43 pm

8 x 2k.3'r

Average pace............1:52.0
Average 2k...............7:28.1
SPM.......................32
DF.........................115

A repeat of the (brutal!) session I did 3 weeks ago.

Good progress as it was 0.2 faster on average pace and 2 spm lower on average rate.

I had to really 'thrash' the last rep last time to keep the average down (and was gasping on the floor at the end!) but this time was well under all the way and felt fine at the finish so delighted to be moving forward....just need to keep going! :wink:

Mike...................Good work on the 8 x 500, the pace is coming down nicely so sub 1:40 soon no problem! :wink:

Susan.......................Some nice training under the belt there and well done on the Nonathlon score. Good luck with the Sub 8:30 2k....rather you than me with having to do one of those bloody things.....I've had quite enough of them for now! :lol:
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 » March 30th, 2019, 8:17 am

5k Time Trial

Time.................18:23.5
Pace.................1:50.3
DF....................115
SPM..................34(tried lower but it just didn't feel right).

3rd and final go at a decent 5k for the month....but failed!

It was a slight improvement of 3.5 seconds from last week but really not a good performance at all!

It was 24 seconds slower than my SB, 0.8 slower on pace than my 30 minute SB and only 0.1 on pace faster than my 10k SB....so tells me I've got work to do!

No excuses....I just ain't in good enough shape...but will be doing my best to change that in the next few weeks.
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 » March 31st, 2019, 5:16 pm

Update from me.

At the moment I'm pretty crocked.

Went skiing two weeks ago in Saalbach. New skis, sunny but with plenty of snow. Great first two hours, was 'over the hill' towards Leogang and had a bad fall, knee seeming to do some strange things, both skis come off. Checked out and nothing broken. However I had badly pulled my quad in the front of my left leg. Also In shock. Have to be skidooed back to the gondola down to the main valley - on pillion, not stetcher-sled. Go down in the gondola and limp to the nearest restaurant and get some drink and food into me. Limp to the skibus stop and get ski bus back to Saalbach. Do a few short runs on the baby slope to discover if I can still ski. I can, so continue to do so for rest of the holiday. In fact I'm skiing quite well. However I have a limp and the leg is painful at night trying to get comfortable to sleep..

Get back home Saturday night. Have a quiet few days allowing my leg to rest a bit. Notice some bruising coming out behind the knee.
On Tuesday cut grass (I have a lot of grass) and hobble round my dance class.
Wednesday evening we are out to sea in our coastal 4. Flat calm conditions and manage about 8km, but the leg hurts and my correspo9ndign buttock is painful.
Thursday, swim for an hour. Don't count how many lengths but swimming OK.
Friday, have a first attempt at the IRL 10k. The plan was to do it at a steady pace so I had a marker down and then try and do it faster on Sunday. Was averaging about 2:28 pace (normally FM pace) but had to stop having done just over 7k (36:31 rowed). Excruciating pain in leg and particularly sit bone area. Wwh I stop I also notice my bad leg is numb.
7368m in 36:31 at 2:28.6 pace. 2k splits pace(spm): 2:29.5 (19), 2:29.1 (19), 2:27.0 20); 1368m at 2:29.2 (20).

Saturday. out in our fine boat quad on the estuary, with the crew I'm hoping to row Dart-Totnes (about 13 km) in two weeks time. We do about 5-6k but still getting the pain in my leg and around my sit bone. The injured leg is my longer leg so try and limit myself to just pushing to the extent of my other leg.

Sunday, today. Second attempt at 10k. This time I dialled down the df from 123 to 113 and added a seat pad. I also dropped my target pace. Was holding 2:36-2:40 pace, but after a while still getting some discomfort in the bad leg. Concentrated on fast hands away, slow up the slide to maximise recovery and again limiting myself to my good leg extension. This helps. Do actually start to speed up over the last 3k and able to ignore the discomfort. End on a 2:02 at 38 spm. After there was again some numbness in the bad leg, but less than the first time. Did a 1k warm-down and don't seem to have got any further reaction.

10k in 51:34 at 2:34.7 pace. 2k splits pace(spm): 2:37.0 (21), 2:40.7 (21), 2:37.7 (19), 2:34.12 (19), 2:23.8 (22).

So really slow, but does at least means I have a time for the IRL and for the Diamonds 8on8 team.
Marjorie

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

Post by Two Pudding Kid » March 31st, 2019, 6:56 pm

The Manchester JustRow event 14 April test piece on Sunday 31 March in bold,(Friday 15 March above it for comparison).

Ergo 4 min (2:07.9 pace), 3 min (2:07.6 pace), 2 min (2:07.3 pace) 1 min (2:06.3 pace) – 2352m. 2 mins rest between each, (2:07.5 or 2k pace overall).
Ergo 4 min (2:08.0 pace), 3 min (2:07.8 pace), 2 min (2:07.6 pace) 1 min (2:06.0 pace) – 2349m. 2 mins rest between each, (2:07.7 or 2k+ a tad pace overall)

After 9 minute rest Ergo 3 mins 702m (2:08.0), Ergo 9 mins 2030m (2:13.0) – 2732m ave 2:11.7 (2k + 4 pace)
After 9 minute rest Ergo 3 mins 700m (2:08.2), Ergo 9 mins 2070m (2:10.4) – 2770m ave 2:10.0 (2k + 2.5 pace)

After 8 minute rest Ergo manic minute 242m (2:03.9) - yep, as crap as expected.
After 8 minute rest Ergo manic minute 233m (2:08.5) - yep, totally blew it.

Total 5326m and average 2:09.6 which is 2k +2 or 5k -4.
Total 5352m and average 2:08.9 which is 2k +1.5 or 5k -3.5

Happy with that, slightly dropping the pace on the intervals session has resulted in a big gain on the 9 mins part. Not fussed about the manic minute as I am a guaranteed last for that part of the 4 scores.

This will probably be my last play at this event - think I know what I am doing and need to concentrate on other stuff.

Monday will hopefully bring an improvement in my 4 mins time, and thinking of a rerun of the 100m, (cocked up the verification code but not as if anyone would query 24.5 secs :lol: )

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Two Pudding Kid » March 31st, 2019, 8:03 pm

Mike -
Well done on bettering 8000 points in the Nonathlon...just 78 more needed for that 900 avg
- with 500m now standing at 2:02.1 I have moved to 8049 points, so just 51 to find and a month to do it.

I am in agreement with what you say about feeling wornout before sessions, (last week I ducked one due to a spasm in a muscle near the ribcage and another when I could hardly stay awake). I didnt attempt to make up for what I have missed and accepted that 94,500m rowed for this month is ok, (might have hit the 100,000 in a month for the first time this season had I been in full swing). Trying to find my way on 4 sessions a week - havent done 5 or more in a week for a sustained period in the last decade. PS I think you will know if your training is achieving its aims in a much shorter timeframe than 9 months, and wish you all the best with it.

Rod - great result on the 8 x 2k r3 and good news that it felt nicer at the end than previously. Even though you arent impressed, the 5k time trial was a tough challenge that you stuck with.

Marjorie - ooh er ouch. Not the excitement you want on holiday, and rather took the shine off the trip. Hope you are beginning to mend, and that your level of exercise isnt making the swelling and numbness worse. Hope you can take part in the OTW racing you have planned.

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » April 2nd, 2019, 3:30 pm

6 x 10 minutes with 3 minute recoveries

Average pace.................1:52.2
SPM............................33
DF..............................115
Metres covered..............16037

This was tough, very tough!

An hour with (a little bit) more power than last time I did it 3 weeks ago.

Some good progress as it was 0.2 on pace faster and 34 metres further in total with 30 less strokes overall so much better speed with much better control...I'll take it! :D

Marjorie.......best wishes for a speedy recovery.
Susan...................all great stuff, you really are back to being ''Mrs Busy'' which is great to see!
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 » April 2nd, 2019, 3:31 pm

Surprised at that 5k Rod. While loads faster than I can do its not that much faster than your 10k pace. Something not right there! But the 8x2k numbers suggests that there is much more available so wont be long before you can crack out a sub 18 anytime you fancy.

Sorry to hear about the fall Marjorie. Back in the noughties my Mrs did a bit of a clumsy stop on wet snow and crocked her knee. She seemed OK (didn't have pain) so I got her ski back and tried to help her click back in. As she tried her knee bent the wrong way. Made me feel very queasy(!) but she said it didn't hurt. Anyway...I had to get the Aussie adonis types to ski her down on a stretcher and spent the next day or so in the clinic. She'd torn her cruciate and medial ligaments. That was the end of our skiing holidays! Sounds like you've not done quite so much damage, but I bet you've torn them a bit. Worth getting them properly checked out if you haven't already. Just because they don't really repair on their own so you may have a weakness that you need to protect in some way in the future to avoid the risk of further damage stopping you walking. Above and beyond to put in a 10k time for the Diamonds given the circs.

Looks like you're well prepped for Manchester Susan. Hope the 4min and 100 have gone well....and good luck at finding those last 51 points.

My sessions:
27/3 Just 5k for the Mud challenge. Decided to do it at 24 because I never do that rate so had no expectations. Targeted 2:00 pace and came in just under at 19:58.9.
28/3 5x2k r2 @ 20 spm and <140 HR Cap. 2:02 target pace and hit it spot on with 40:40.0.
29/3 another 5k for the Mud challenge @ 20 spm and <140 H Cap. Target 2:02 pace. Just missed perfection with 20:19.9.
31/3 3x1500 r5. Last time 1:49.6 avg. This time 1:49.9; 1:49.9; 1:48.2 for a 1:49.3 avg so going in the right direction.
1/4 Dumbbells and 8k @ 20 spm and <140 HR Cap in 32:42.2 (so close!)
2/4 16x250 r90". Should be sub 1:36 for these. Last time 1:38.4 This time mild neg split and fast last for 1:37.3 avg so getting there!
Mike - 62 HWT 183

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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » April 2nd, 2019, 4:11 pm

...and a great 6x10 Rod - nicely done.
Mike - 62 HWT 183

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Two Pudding Kid » April 5th, 2019, 2:31 am

Me - 4 mins now stands at 960m (2:05 pace) and 100m at 24.4 secs and a new PB by 0.1 secs :D - shows we have only been doing that for last 4 seasons. :lol: Wednesday was 2k and a seasons best 8:30.5 splits (2:07.9, 2:07.6, 2:07.8, 2:07.1) - happy with that but the icing on the cake would have been 8:29.9 which means come May it will be time to do it again. Up to 8062 points on nonathalon, and hopefully a few more if I can improve from 6600 to 6700m on the 30 minutes tomorrow which will be the only ranking distance up to and including half-marathon that I havent done yet postop.

Rod - well done on your 6 x 10 minutes r3 improvement over last time.

Mike - looks like you have had a much better week of results than recently.

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » April 6th, 2019, 3:30 pm

60 minutes Time Trial

Metres...................15607
Pace.....................1:55.3
SPM......................32
DF........................115

Not a very good performance as it was 2 seconds on pace slower than my best this season but ok for a training piece....I suppose!

I was getting tired as it went on but then I was tired after a hard week when it started so understandable.

I'll ''chip away'' at it from here so happy enough with it as a starting point.

It was 2 spm lower than my SB and the DF was 115 so think I'll go back to 34 spm and a DF of 110 for next time as this didn't feel quite right, the handle felt too heavy and the lower rate meant I had to pull the bloody thing harder than usual so back to the lighter/faster stroke that seems to suit little ol' me a lot better.

Mike.........Some good stuff as always, well done on the 250's improvement....like you say....you're ''getting there''!
Two Pudding Kid wrote:
April 5th, 2019, 2:31 am
Me - 4 mins now stands at 960m (2:05 pace) and 100m at 24.4 secs and a new PB by 0.1 secs :D - shows we have only been doing that for last 4 seasons. :lol: Wednesday was 2k and a seasons best 8:30.5 splits (2:07.9, 2:07.6, 2:07.8, 2:07.1) - happy with that but the icing on the cake would have been 8:29.9 which means come May it will be time to do it again. Up to 8062 points on nonathalon, and hopefully a few more if I can improve from 6600 to 6700m on the 30 minutes tomorrow which will be the only ranking distance up to and including half-marathon that I havent done yet postop.
Susan............I'm having trouble keeping up with your exploits! Well done on that lot!
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 » April 7th, 2019, 5:57 pm

Well done Rod, Susan and Mike. You are all plugging away well and meeting or exceeding your targets.Coming back from my own injury I'n very impressed by Susan's post-op improvement with her new bionic hip joint.

Mike, hear what you are saying about injuries. Sorry to hear what happened to your wife. Shame it stopped you both skiing. I hope it hasn't had any long-term impact on her other activities. This is my third ski injury, over 35 or so years skiing. The previous both being twists caused by putting the tail of my ski on top of someone else's coming off chair lifts. Both those led to a limp for a while but didn't prevent my skiing - at the time, or rowing - after. Someone did check me out at the time of the accident, this time and I also did some very gentle practise after I had got over the shock. If I had done something serious I couldn't have done that (let alone the 250km skiing I through the test of the week) any more than your wife could.

As it is I continue to recover:

Monday. Just some walking (couple of miles down into town and back) and cut the grass (we have lots of grass, albeit the mower is self-propelled). Walking and ascending/descending stairs is more or less back to normal.

Tuesday. Did 20 minutes on the ergo. Was aiming at my between-sprints warm-up pace i.e. about 2:26. Managed 2:24.2. Last 4 minutes were faster, at 2:15.4 pace.

Thursday. 72 lengths (1800m) in the pool. This is back to what I normally do, though a tad slower than usual.

Friday: 5000m at 2:17.3 average pace. Last 1000m at 2:11.9 pace. Some discomfort again in the left buttock (my injured leg) but otherwise OK. Was going to do a 1000m warm-down, planned to be about 2:20 pace, but did the last 200m at 1:59.8. This was done with a wedge under the right foot to even the legs up, May have helped as no buttock pain, but it was only a short row.

Saturday, Should have been out in a coxed 4, however too windy, with water right up into the launch flood gate and wind against tide so we ended up just maintaining/spring cleaning our boats.

Sunday (today): Up till now I hadn't been doing warn-ups as I was barely matching my normal warm-up pace. Decided it was time to start going back to my usual 20 minutes Eddie Fletcher warm-up, followed by a test piece and a warm-down.
I found the warm-up quite hard, not helped by the wedge I had installed on Friday starting to fall out. Anyway completed more of less at target pace. Sprints in the warm-up were a tad slower than what I was doing pre-injury. Some discomfort/slight numbness in injured leg when I finished.
At this point I discarded the external wedge and fitted an extra insole, from a walking boot, in my right trainer.
Decided not to make the whole session too long, so went for a 500m sprint (for the IRL) as my test piece. Had been intending to build on Friday's 200m at 1:59.8 with 500m at sub-2 minute pace. Instead I did it in 1:52 :). 100m splits at 1:53.5 (32), 1:52.0 (32), 1:52.0 (32), 1:51.0 (38), 1:52.0 (40). This row was reaction free too :D .
Finished with a 2000m warm-down in just under 10 minutes at 2:29.5 pace.
Marjorie

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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » April 9th, 2019, 1:49 pm

8 x 2k with 3 minute recoveries

Average pace...................1:51.6
Average 2k......................7:26.4
DF................................110
SPM..............................33

Big improvement! 0.4 faster on average than 2 weeks ago.

I lowered the Drag Factor from 115 to 110, raised the rate from 32 to 33 and it felt great!

Now I'm starting to get somewhere....I think.. :wink:

Marjorie.............Good to see your recovery is going well...and Mike....best wishes to your good lady for a speedy recovery on the knee.....it sounded very painful so yes you did well to get anything done in those circumstances.
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 » April 13th, 2019, 11:05 am

10k Time Trial

Time..............37:18.2
SPM...............33
DF.................107

Happy that it was 3.7 seconds faster than last month,1 spm lower and 6bpm less so making progress. :D

Still 30 seconds slower than my seasons best back in December so mindful there's still plenty of work to do!

DF of 107 but it was too low...back to 110 next time.
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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