Sub 7 Indoor Rowing Club (UK)

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

Post by Amazing Amazon » February 9th, 2019, 4:34 pm

I've had quite a relaxing week, nevertheless I've successfully completed two 2k races.

Last Saturday was in Manchester for the English IRC at the Velodrome. My 2k race was at 10:50, when it was still quite cold. My main problems was the lack of warm-up machines. Ended up grabbing one a bit too early so having completed my full 20 minute warm up and hung around a bit I then needed to have another warm-up which ended up being 12 minutes. The race itself was hard, and I didn't feel that comfortable. I started out fast and brought my average pace down to 1:59.5 after the first 500m. I was then hanging on just holding the average under 2 minute pace but posting a lot of 2:00s and a few 2:01s. Did speed up in the last few hundred metres but always felt tight and didn't go as deep as I'd been able to do at BRIC.

Splits: 1:59.5 (29), 2:00.4 (29), 2:00.1 (30), 1:58.9 (33) for a 7:58.9 and a 0.9 second improvement on BRIC. Was still 0.3 seconds outiside my SB last year.

Frustrated later in the day as Jane George and I both missed our 500m race through a combination of the races running late and then seemingly catching up again and an inaudible PA system.

Afterwards took the tram back to Piccadilly station with Susan (TPK). We then had a pleasant meal together (including a pud each :) ) before I caught my train to London. Travelled back to Teignmouth on the Monday.

On Wednesday I resumed training with an unrestricted pace Anne Yates CTC (2,801m). Flat out predicted I should be able to do this at 2:01.3 pace, however didn't push quite that hard but still managed 2:02.5 pace and 29 spm. I will probably repeat at 19 spm later in the month but this time I wanted to keep the spm and speed high for training purposes.

On Thursday, despite strong wind, waves and squally rain, we were out on the estuary in a coxed 4 scull. Went upstream and into the river to nearly reach Newton Abbot quay, in the river the wind was much less, as it was on the return. Followed with a 1,800m swim (in my local pool - to warm up again).

On Friday, bearing in mind that I would be racing on Saturday decided to taper. I had once heard that a good taper would end with just a 100m piece on the day before a race, so I did two for luck :roll: : 19.7 seconds (45 spm) and 19.6 seconds (46 spm), both at 210 df. Noted that I'm wasting energy jumping the ergo forward about 8 inches on each row; maybe if I jam the ergo against the wall I can get a 19.5.

Today rowed my 2k race at the South West IRC, which is a small event held at Bideford in North Devon. Most attendees were local, from Bideford Blues or Appledore or Illfracombe Gig clubs. The venue is at Bideford College, the atmosphere similar to at the Welsh which means not as warm or dry as at velodromes or sport arenas.

This race I felt much more comfortable and was able to negative split to hold onto mostly 1:59s for the first 1,500m and was still able to sprint harder than I did in Manchester. Had to resort to much more pronounced breathing through the middle 1000m but it worked.

My splits: 1:59.8 (29), 1:59.3 (31), 1:59.2 (31), 1:58.0 (33) for a 7:56.7 and a further 2.2 second improvement over Manchester. I've now also bettered the WRIC qualifying time, which has been set at a pretty tight 7:57.4 (not that they'll give me the air fare money).
Marjorie

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 12th, 2019, 3:59 pm

30 minutes...(not too hard)

Metres...............8023
SPM..................34
DF....................115

Just a 'casual' 30 minutes.

Target was to be 2.5 seconds on pace slower than my SB and was bang on (183 metres less) so happy with that.

Easing down to the 2k race on the 24th as I'll blow up if I go too fast now...my old body needs to recover from all the hard stuff I've done recently...my feeble, aged brain is telling me it's had as much as it can take now too!

Marjorie and Susan............Well done at EIRC :D
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.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 15th, 2019, 1:01 pm

10 x 500.2'r.

Average pace............1:41.9
SPM.......................38
DF.........................120

A bit of faster than 2k pace stuff for the World Championships race (60-64 Lwt) on the 24th.

I felt fine until the last 2 reps then doing the early reps too fast bit me badly...ouch...good 'reality check' and tells me not to go off any faster than I did at the British champs back in early December (1:44.3)..hopefully I'll finish faster though (1:44.2)!
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.

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 18th, 2019, 2:46 pm

10 x 500.2'r.

Average pace.............1:41.6
DF..........................125
SPM........................37


My last tough session before the world champs next Sunday.

It was a repeat of the one I messed up last Friday by going off too fast...this time I started slower and finished a lot faster!

It was 0.3 faster on pace than that one and more importantly 0.1 per 500 quicker than before the British champs back in early December....but felt a lot easier...I fell off the erg after that one but but was controlled and holding back tonight so glad of the confidence boost and hoping for a better time....oh well...I can do no more....California here I come!

The Lightweight limit in the US is 165 lbs and I was 161.2 this morning so all good there...just wish I was bit taller than my measly 5'8'' as there are a few 6 footers in my 60-64 age group race!

It's quiet on here...where is everyone? Anybody doing any rowing?
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 » February 18th, 2019, 4:01 pm

Forgive me father, it is 11 days since my last confession. Unfortunately I've been a bit ill - even took to my bed for a day and felt bad for another 3 or 4 so not done much and what I have done has been a bit painful both to do and to accept the results! Bit of a nuisance being a 2k month for both IRL and FMMC so looks like that will have to be an embarrassing result - but I'll leave it as late as I dare in the month. FWIW this is what I've done:

7/2 Dumbbells and 8k @ 20 with sub 140 HR Cap in 33:11.2
10/2 Dumbbells and 8k @ 20 with sub 140 HR Cap in 33:23.1
15/2 30@20 intended for the Sub7 ITC but way to slow to post - just 7447m (7667 last year)
17/2 Dumbbells and 8k ish in about 33 min. Shows what a state I'm in. Set off without setting up the PM so effectively a Just Row but still at 20spm and watching the HR. Stopped at 8k (but recorded 8018) in 33min (but the clock ran on to 33:06).
18/2 4x750 r3:30. I've not done this session before so no pressure. I thought sub 1:45 should be on. Managed 1:44.8/7/6/4 for a 1:44.6 avg. Happy enough with that but I had intended to copy Rod with a 5x repeat but decided not to bother after the 4th as I'd have blown up before the end. I might try that again at the weekend.
Mike - 61 HWT 183

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MPx
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Re: Sub 7 Indoor Rowing Club (UK)

Post by MPx » February 18th, 2019, 4:07 pm

You've posted some excellent sprint sessions there Rod. Nice to see a Sub7 2k as nonchalant as that, not to mention an easy 8k 30mins. Those 10x500 look brutal! Very best wishes for a successful world champs - confidence should be high with all of those results in training so just a question of getting it done.

No less than 2 sub 8s in competition then Marjorie. Very nicely done and still heading better and better. Are you off to California too?
Mike - 61 HWT 183

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Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 18th, 2019, 5:33 pm

MPx wrote:
February 18th, 2019, 4:07 pm
You've posted some excellent sprint sessions there Rod. Nice to see a Sub7 2k as nonchalant as that, not to mention an easy 8k 30mins. Those 10x500 look brutal! Very best wishes for a successful world champs - confidence should be high with all of those results in training so just a question of getting it done.

No less than 2 sub 8s in competition then Marjorie. Very nicely done and still heading better and better. Are you off to California too?
Thanks Mike, I'll be giving it my best shot!

Sorry to hear you've not been well me ol' mate so best wishes for a speedy return to best health and good rowing.
Last edited by Rod on February 18th, 2019, 5:58 pm, edited 1 time in total.
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 » February 18th, 2019, 5:51 pm

Hi Mike, sorry to hear about your illness. Must be very frustrating. You have my complete absolution for consequently being a bit sub-par on the rowing.

Rod: yes, I am off to Long Beach too: travelling up to London on Wednesday afternoon then flying to LAX on Thursday. Unfortunately I don't seem to have much competition: just one other lady who only seems to have logged a 9:42.6 for the 2k. If so I just want to enjoy myself and end the 2k season with a fast row.

Nevertheless I spent more of last week on water than on the erg:

Monday got together on the canal at Exeter with our scratch quad crew for a session in the boat that we were to race on Saturday at Golant. We are a mix of Teign and Exeter rowing club members. The canal isn't long so it was up and down with a lot of turning but when we were rowing we seemed to gel quite well as a crew.

Tuesday 4X750R3 on the erg. Don't do this very often but the idea is to do it at about my 2k target pace. Did the reps at 1:58.7, 1:58.2, 1:58.0 and 1:56.2 for an average 1:57.7. This was an average 0.2 seconds faster than in November 2018 and 1.3 seconds faster than November 2017.

Wednesday, off on a 420 mile road trip to Reading then Brighton.

Thursday. Did my regular 1800m swim then out sculling in a double which I navigated up the estuary and then the river to Newton Abbot quay, and back. After lunch did my Carole McNally CTC 1402m. Most of it was at about 2:01 pace but having foolishly started wearing my winter long-sleeve rowing top lost some time stopping to take this off after about 300m :roll: . So only averaged 2:04.6 pace.

Friday had a go at the 30R20 for the Sub7 ITC. Started by trying at a higher df (141) than normal but this didn't work as I was only managing 2:17.4 pace so stopped just short of 900m in. Put the df back down to 123 and then did it properly at 2:13.5 pace for 6737m. Last year I was able to accelerate through the entire time and managed 6908m (2:10.2), this time I could only speed up in the last 5 minutes (5 min. split pace: 2:14.0, 2:13.8, 2:14.0, 2:14.0, 2:13.9, 2:11.5). Clearly my sustained power/stroke has dropped significantly; on the other hand when I do it at unrestricted rate I'm slightly faster.

On Saturday we drove down to Cornwall to do the Head of the Fowey (pronounced Foy) race. I was the youngest member of our mixed crew of four and our average age is 75 :roll: . The course is about 5k. Weather was overcast with occasional drizzle and there was a strong, fortunately following, wind. Space at the launching point of Golant is very limited and we had to carry our boat 500m from the green, where we had rigged it, to the launch slipway, it was then 2k downriver to the start and a 20 minute wait for our turn to start. We took 25:18 to complete the course. With a generous age handicap our adjusted time of 21:25 we beat the other, much younger crew in our category (their average age was about 52) by 2:15 so we won medals and a large pot of clotted cream each :D. My first OTW medal.
Marjorie

Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 19th, 2019, 2:59 pm

Today had another go at the 6x500R2 (I'm nowhere near as dedicated as Rod, who does 10 reps.).

Averaged 1:55.0 pace before the Welsh.
Averaged 1:56.5 pace before BRIC - where having held 1:54.8 pace for the first three reps I then blew up on the 4th.

This time averaged 1:55.5 with reps: 1:55.9, 1:55.7, 1:55.8, 1:55.8, 1:55.6, 1:54.2. Maybe I could have been more ambitious.
Marjorie

Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 19th, 2019, 5:18 pm

Amazing Amazon wrote:
February 19th, 2019, 2:59 pm
Today had another go at the 6x500R2 (I'm nowhere near as dedicated as Rod, who does 10 reps.).

Averaged 1:55.0 pace before the Welsh.
Averaged 1:56.5 pace before BRIC - where having held 1:54.8 pace for the first three reps I then blew up on the 4th.

This time averaged 1:55.5 with reps: 1:55.9, 1:55.7, 1:55.8, 1:55.8, 1:55.6, 1:54.2. Maybe I could have been more ambitious.
Duh, checked and I only averaged 1:56.1 before the Welsh.
And the 1:56.5 was just before the English.

So maybe today's effort was not so bad :D. Better than my proofreading anyway.
Marjorie

Rod
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Rod » February 20th, 2019, 3:01 am

Amazing Amazon wrote:
February 19th, 2019, 2:59 pm
Today had another go at the 6x500R2 (I'm nowhere near as dedicated as Rod, who does 10 reps.).
Yes but I do them slower than if I were to do 6 reps so a different session.

I also do 8 reps with a longer recovery period of 3:30 and find this a bit harder than the 10 with 2' so it's about the effect you're wanting from the training...we're all ''dedicated'' in our own ways!
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.

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

Post by Two Pudding Kid » February 20th, 2019, 4:17 am

As life is manic I am just going to say best wishes to Majorie, Rod, Carol and anyone else going to Long Beach this weekend for the Crash-Bs. Me - a journey to St Austell to knock out 2k. Hoping for 8:34 this time.

Might do a catchup online later but just dropping in now in case you are heading off USA before I get to it.

Amazing Amazon
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Re: Sub 7 Indoor Rowing Club (UK)

Post by Amazing Amazon » February 21st, 2019, 10:20 am

Susan, best wishes for an easy journey and a good result at St Austell.

I'm now sitting by the departure gate at Heathrow, having come up to London yesterday afternoon. I did knock off another attempt at the CTC yesterday morning, unfortunately at 20 spm not 19 spm as I was supposed too. The good news was that I was able to hold a sub 2:10 rate, so faster than when I did the 30R20, seems like I'll need to do both again when I get back.
Marjorie

le grand fromage
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Re: Sub 7 Indoor Rowing Club (UK)

Post by le grand fromage » February 24th, 2019, 6:20 am

All the best to all of Sub 7 who are at the worlds today. Best of luck
2k - "into that void of silence where we cry without sound"

le grand fromage
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Re: Sub 7 Indoor Rowing Club (UK)

Post by le grand fromage » February 24th, 2019, 6:23 am

Two Pudding Kid wrote:
February 20th, 2019, 4:17 am
. Me - a journey to St Austell to knock out 2k. Hoping for 8:34 this time.

Best of luck TPK, I did have thoughts of going to St Austell myself but binned that idea a while back. Just not in 'the mood' to push myself atm
2k - "into that void of silence where we cry without sound"

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