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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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » June 16th, 2019, 6:49 pm

lindsayh wrote:
June 16th, 2019, 12:08 am
Sorry to take over the sub7 thread Mike
Hey its nice of you to drop by Lindsay, welcome any time. Actually its gotten quite quiet around here recently.

Anyway, yes we do have some surprisingly similar numbers. Indeed I used to use 43/173 HRR too, but then I went a long time never seeing a 170 although I have since observed a max of 171 once in the last few months. I also never check my RHR so the numbers I'm working on this year are 45/170 which gives me the 144 top to UT1. I've never had my VO2 max checked - much too hard! The only other "excuse" I have is from a full function medical I had when I turned 40 when I was told I was fit enough, but had relatively small lung capacity for my size (measured in litres IIRC ?? and I was more than 1l smaller than Matt Pinscent) ...nothing bad just smaller than avg apparently...which cant help. Interesting thought on higher threshold - maybe why I preferred training the SS stuff harder before? I'm still convinced its all far too influenced by the vagaries of the mental state rather than just physiology - its just all so much more fun and doable when you're on a roll!

I agree with your thought on aiming higher for your next 2k. Just take a second out of the 2nd/3rd 500s and see what happens. Its gonna hurt of course! Also I wonder how much its about sub 7 being the accepted goal...and when you have 3 or 4 other competitions to do on the same day you're not really up for going to failure on any one of them? Just holds you back a fraction. Sound like fun though...
Mike - 61 HWT 183

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MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » June 22nd, 2019, 6:50 pm

Nice going on that 2nd 4x5k Susan. Always good to nail a session that got away from you before. That 12x1 was pretty tasty too.

Couple of more hopeful sessions from me at last (tho still way down on last years SBs).
11/6 4x2k r2. Wanted to do these at 1:52.5 to get 8k in half an hour. Only managed one, then 1:54.9; 1:58.8 and 1:56.2 for a 1:55.3 overall pace. B****r!
12/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:13.1
13/6 Set out to do an Hour for the Sub7 ITC. Started too fast (felt fine at the time!) and was struggling at 7k in. Backed off the pace and decided to stop soon after the 10k point. I think that's my first actual HD since I started in 1997!
14/6 6K TT for the FMMC. Should be able to do this at sub 1:54 pace. Couldn't! Did half at sub 1:54 and the rest around 2:00 for 23:17.3 @ 1:56.4.
16/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:03.1
18/6 2k TT. Comes around every 6 weeks or so. With the recent CTC data thought I should be around 1:47 pace. Started slightly faster (hopeful as ever!) lost it a bit in the third 500 but fought hard at the end and got a 7:05.9 @ 1:46.4 so about 1.5 seconds of pace to find somehow...but not as bad as I'd feared.
19/6 Dumbbells and 8k @20 spm and <140 HR Cap in 33:03.3
22/6 1 Hour for the Sub7 ITC. My target was 15000 for a steady 2:00 pace. Decided to factor in my "slowing" habit so 5k sub 1:58; 5k sub 2:00; and 5k @2:03 or whatever needed to hit 15k. Went pretty much exactly to plan. Couple of wobbles but nothing too serious or too long lasting. Managed a proper sprint over the last minute to eek out a few more meters and was pleased to see my HR managed to reach 172. Not seen a reading that high for a looong time. 15052 @1:59.5.
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 » June 23rd, 2019, 2:50 am

Mike, Lindsay

Will being catching up reading your comments but got to be out in less than an hour.

13 June - 25k wattbike in 49:31 (hardly earth shattering pace but I stuck it). Dont have the power in my legs to do my best.
16 June - Sunday fun day hour of power. 13084m which is a post op best for the hour and nicely paced at 2:17.5 26spm B)
17 June - I did the 6k just to get one on the board in 27:25.9 which is 2nd in the LWT 50+ rankings at present. Still whacked from Sunday so much better to come this week.
19 June - 10k practise ie 5 x 2k r2 which I kept at 2:14.x average for each one. Hope I can get that 5 x sub 9min 2ks non-stop for a 10k sub 45 mins within 6 weeks and 44.44.4 ASAP after.
20 June - 500m in 2:03.5 (totally yuk) :evil: . Only stayed sub 2 pace for the first 50 secs and then spectacularly died - obviously far too high a target now I have gone into long-distance mode. 100m fared better - 24.4 secs which is only 0.2 off a PB.

Today should be 14k at 2:18 pace but could be tough. Got to give it a go anyway.

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

Post by Two Pudding Kid » June 24th, 2019, 2:42 am

Lindsay – like Mike says you are welcome to add to the Sub7 thread here.

Me - 2k – I might get one done but not until closer to the racing season

Lung capacity testing – I have particularly small lungs according to tests and have been labelled asthmatic after at least one occasion although I am clearly not. It has been concluded that I am just crap at doing the test!

I have never been one for HR limits – mine tends to race doing very little so I would have to move very slowly to stay under 140.

Yesterday I did 14k at 2:17.7 pace, 1 hour 4 mins 17 secs, and very happy with that.

CaseyClarke
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Re: Sub 7 Indoor Rowing Club (UK)

Post by CaseyClarke » June 30th, 2019, 10:52 am

Hi All,

FYI:

OK Team... July’s ITC.

Row 7777m in whatever intervals you want, using 7 mins of rest throughout the session.

For example:
7x 1111m, 1:10r
4444m, 7r, 3333m
5000m, 5r, 2000m, 2r, 777m

Record total time rowed, without rests. Good luck!

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

Post by Two Pudding Kid » June 30th, 2019, 6:22 pm

Casey - thanks for the explanation. Will think of doing this next week, but havent thought through my plan yet.

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

Post by Two Pudding Kid » July 2nd, 2019, 3:02 am

Sun 23 June - 14k at 2:17.7, sneaked under target of 2:18 pace :D
Weds 26 June - having rested for this I wanted a 6k under 26:40 and preferably under 26:30 so 26.29.8 - 2:12.5 pace hit it B)
Thurs 27 June - 7500m at pootle pace, (was always going to be slow after the previous day but didnt expect 2:20 pace to be hard and felt ill after)
Sun 30 June - 18k at 2:20 pace was target but result turned out to be 2:20.7 in the end, (really wanting to get this but having to go down to 2:23 pace towards the finish blew it)

Weds is 3500m x 3 r2 - aka 10k trialing, (want under 2:15 pace average)

June was 170k - so on the case for 40k at week at present.

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

Post by Two Pudding Kid » July 6th, 2019, 4:28 pm

Weds 3 July - stunning 3 x 3500m r2 at 2:14.5 pace (keeping up 10k training as well as marathon) :D
Thurs 4 July - C2CTC in 6:08.4 secs, (ave 2:02.8 pace). Happy with that but even happier with 100m PB in 23.7 secs B) , (never been sub 24 secs before). Even followed up with a manic minute of 251m which is a post Op best.
Sat 6 July - 32195m aka 10k short of a marathon in 2:42.19.3 including 3 mins 20 secs of rests. Ave 2:31.2 which is worse than I would have liked but first time over half-marathon for a while.

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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » July 6th, 2019, 7:37 pm

Blimey, I go away for a week and there's loads of work reported Susan. Loving the 100m PB - didn't expect to be reading about any of those for a while yet - well done indeed! The 10k training sessions also looking very strong at sub 2:15 and a very nice 6k thrown in too. Looks like you'll have no trouble finishing your marathon, just how fast to go for. Don't envy you that one bit!

So a big break for me and boy did I feel it when back on the erg today. Will blow away the cobwebs with a go at the CTC tomorrow.
23/6 Dumbbells and 8K @ 20 spm and <140 HR Cap in 33:23.2
24/6 5x 1k r3:30. Bit of a non session. First rep OK at 1:49.0 but had to slow for each one which made a mockery of the session. Overall avg was 1:54 which is just embarrassing for me!
25/6 Dumbbells and 8K @ 20 spm and <140 HR Cap in 33:33.2
6/7 Dumbbells and 8K @ 20 spm and <140 HR Cap in 34:14.2 - it probably could have gone worse but not sure how. Heart rate just kept racing away. Temp was 25 in the gym which didn't help, but even so...!
Mike - 61 HWT 183

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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » July 19th, 2019, 9:35 am

Still enjoying a busy month so some training days missed sadly. But with the welcome summer heat, training is a bit overly sweaty anyway!

As ever mixed results but not all doom and gloom!
7/7 CTC - heeded the warnings and started reasonably conservatively so was able to neg split the reps 1:37.3; 1:36.8; 1:36.1; 1:34.7; 1:32.0 for a 4:48.8 total 1:36.2 avg - happy enough with that.
8/7 30min steady. Meant to do around 2:00 pace, but had to slow so only got to 7447m.
9/7 Sub7 ITC - weird DIY intervals. Although most of the fast people seem to have decided on shortish intervals with micro rests, I know it takes me a couple of minutes to feel the recovery so decided to take it as 2k/2min/2k/2min/2k/2min/1k/1min/777. Keen to get under 30 mins and hoped for sub 29:30. Very pleased that I managed to neg split it 1:54.4; 1:54.1; 1:53,8; 1:51.8; 1:47.9 and get inside targets with 29:21.3 at 1:53.2avg.
10/7 Dumbbells and 8k @ 20spm and <140 Heart Rate cap in 33:13.2
13/7 AWL Pyramid. Set off to do a fast one but the resolve only lasted through to the first 500! 600-900-300 slooooow then fast again for the last two - rubbish really!
14/7 Dumbbells and 8k @ 20spm and <140 Heart Rate cap in 33:13.2
15/7 6x500 r2. Trying for a sub 1:42 set. Managed 1:41.9/9/8/8/7 but blew the last at 1:43.9 for a 1:42.1 avg. Not ideal, but not bad for current form.
17/7 5x2k r2 steady with a rate pyramid 20/24/28/24/20. 1:58.5 avg was acceptable but disguises a poor 4th - otherwise OK.
Mike - 61 HWT 183

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