Sub 7 Indoor Rowing Club (UK)

[Two Pudding Kid]

Yesterday I went for the 1k challenge and managed to hang on for a seasons best of 4:09.6 - happy with that outside on a windy day. Manic minute wasnt so good - 249m, (was just not able to get average under 2:00.0) although the steady 1:57s and 1:58s were nice. Pressups - 5 sets got me 25, (need to find a bit more staying power to get to the target 33).

COVID-19 vaccine tomorrow.

[MPx]

Thanks for picking up on a couple of my highlights Susan. Your 6k was clearly better than you felt since quicker than the 3x2k with rests. 1k and 1min also good attempts given the conditions/circumstances and lack of consistent training. As its a week ago, hopefully you're all fine following the jab.

I had a bad night/morning after my jab, but was fine by lunchtime. Otherwise I'm still training to the eternal plan. Lots of meh(!) but a couple more highlights.

2/3 30 mins SS @ 20 spm and 2:05 pace. Was supposed to be a sprint session but nearly failed the warm up so knew that wasn't on! 12/18 OCD screen score.
4/3 Dumbbells and 8k @ 20 spm in 33:03.7
5/3 6k SS @ 20 spm and 2:05 pace. 12/18 OCD screen score.
6/3 4x 100/100/300 1'/1'/3' rests. This is the sprintiest sprint session I do. I wanted something quick to see where I was in prep for the 1k World Sprint Challenge. At my best I cover the 2k in sub 6. Managed a 5:58.5 total so pleased and confidence boosted. How people can erg this fast (and faster) continuously for a 2k is completely beyond me!
7/3 Dumbbells and 8k @ 20 spm in 33:03.1
8/3 5x2k 2r with rate and pace pyramid. Very close but only 14/18 OCD screen score with a bonus point for 40:00.4 palindrome total!
9/3 6k SS @ 20 spm and 2:05 pace. All close but only 8/18.
10/3 1k TT for the World Erg Challenge (and Sub7 ITC). The 3:15.6 result was 0.3 quicker than last year but 0.3 slower than my SB. Good enough for 6th in the 60/70 fat bays category - down from Bronze last year so the standard was higher this year and with a smaller field. Stuck to my race plan well with 200m each @ 1:36/7/8/9/40. Pleased with that.
11/3 Dumbbells and 8k @ 20 spm in 33:03.5
12/3 4x10min 2:30r @ 20 spm target 2500m reps. 9/15 OCD screen score
13/3 30 min varipace 1:55>2:04 and back and back for 7557m
14/3 Dumbbells and 8k @ 20 spm in 33:03.2
15/3 AWL Pyramid @ 20 spm with 32min target. 31:58.4 result.
16/3 16x250m 90"r. Target 3 each @ 1:39/8/7/6/5 and a faster last. Target met for a 1:36.9 overall average.
17/3 5k SS @ 20 spm with 2:06 target. Only 8/18 OCD screen score.
18/3 Dumbbells and 8k @ 20 spm in 33:03.3
19/3 6k SS @ 20 spm with 2:05 target. Only 9/18 OCD Screen score.
20/3 6k TT for the CTC. Set off at an optimistic 1:54. Had a couple of wobbles from half way - bad one with 1k to go - but held on for 22:40.9 at 1:53.4 avg. Absolute max effort so very pleased with that.

[MPx]

I heard today from Georgie that the Diamonds are thinking of doing another assault on the ultra distance records in the Autumn. I took part in 2017 and had a great time so would recommend it. So are there any 60+ agers (by the autumn) here that fancy taking part? If so PM "Georgie" on here and express an interest and I'm sure she'll offer a warm welcome. I know Richard (LGF) has done these before ... but have you Glenn? Its not actually what it seems, so may not fit that well with your solo ultra distance records. The team stuff tends to be done as a relay of 20 stroke sessions at a pretty full on pace...but with a significant rest between reps. Good fun and may make a welcome change from the long slow grind....

[GlennUk]

Hi Mike/Susan

Haven't posted in a while been pretty busy what with one thing and another recently.

Hope you're both ok after your jabs, had mine last week, felt grotty monday evening/overnight, felt fine the next day. Didn't stop me erging though!

Good to see your both keeping busy with some sterling efforts, good 6k for Susan too.

Im now on Week 8 of the EF Marathon plan, lots of low stroke rate (18-20)/low heart rate (70% maxHR) mixed in with some 26/28spm pieces at faster paces.

Progress seemed to be slow, but then i have started 'grading' each rep, depending on whether i hit 0, 1, 2 or 3 targets (i.e. pace, SPM, HR). Noticing that the faster pieces at 80-92.5% maxHR are becoming 'easier' although the targets for 75% maxHR reps seem a way of yet in terms of reaching all three targets (can meet spm/HR but not the pace).

The other spin off has been a reduction in resting HR, at the start of the year my average was c.58bpm its now down to 51bpm (measured over 7 days, 24/7 recording via my sons (borrowed) garmin watch).

This coming week, starts today with 75mins at 20-22spm, 141bpm (75% maxHR), with a total of 6hrs 23 minutes exercising scheduled this week split over 5 sessions (which is about an hour more than last week).


Mike re Georgie/Diamonds ill give her a shout and find out what is happening, if it fits in with my plas for the rest of the year would be pleased to take part.

[Two Pudding Kid]

Me- just to say that the indoor rowing that I was doing has ceased temporarily, (can no longer ergo outside) but waiting for the gym to reopen 12 April. Currently doing strength training and HITT.

Carrying on with the "hundred pushup challenge" and have got as far as 10 - 12 in one go on a good day.

Will get round to reading the details of what you have been up to shortly.

[MPx]

Great Glenn, I hope the Diamonds thing fits in with your year plans and you get another record.... Meantime I see from here and your 100k thread that training appears to be progressing well so best of luck with that continuing. I seem to have had the same reaction to my Jab as you. Jab at 2pm, headache and shivering by bedtime, headache and felt sick in the morning but with just a couple of paracetamols was absolutely fine by lunchtime, and since.

Not long now to the 12th Susan so you can get back at it. I have renewed respect for your press-up prowess. I've suffered a bit of damage to a rotator cuff and have had a session with the Physio who gave me 7 exercises to do - one of which is press ups. She suggested 3x10. I did 1x10 and nearly collapsed. I cut back to sets of 5,4,3 and I'm currently doing 6, 5, 4. I'll gradually increase to 3x10, but not very quickly!

Latest erging from me shows a few more (slow!) meters than usual as I'm aware of the current challenges and also trying to get to 2.5mm for the season. On target I think, but can't afford too many days off so if I'm not feeling it I'm doing a slow 5k or 6k:
21/3 Dumbbells and 8k @ 20 spm in 33:03.6
22/3 6x500 2r. Blew last time trying for sub 1:41 and ended 1:42.5 avg. Set off at 1:41.9 and slight neg for a 1:41.3 avg - so pleased with that.
23/3 5x2k 2r @ 20 spm and 8:08 target reps. Only 2 spot on for a 13/18 OCD screen score.
24/3 30 mins varipace 1:55>2:04 and back and back for 7558m
25/3 Dumbbells and 8k @ 20 spm in 33:03.4. Paced flat instead of neg for a change.
26/3 5k SS @ 20 spm with 2:06 pace target. 12/18 OCD screen score
27/3 10k TT for the IRL/FMMC. Set off at 1:55 to see if I could hold it. Had to slow a bit after 6k, but not too much for a 38:25.4 @ 1:55.2avg which is my fastest at this piece for many years so very pleased.
28/3 Dumbbells and 8k @ 20 spm in 33:03.4
29/3 5x2k 2r @ 20 spm and 8:08 target reps. 3 spot on only two .1 overs for a 15/18 OCD screen score - closest for a while.
30/3 6k SS @ 20 spm 2:05 target. Hopeless 8/18 OCD screen score.
31/3 Dumbbells and 8k @ 20 spm in 33:03.3 spot on!
1/4 5k SS @ 20 spm 2:06 target. 10/18
2/4 5x2k 2r with a rate and pace pyramid. 11/18
3/4 2x10min 5r @ 20 for the CTC. Target was 2626 (as I knew I wouldn't make the more desirable 2662!). Managed 2626 first then 2627 so posted the 2626. Hard but not impossible and with knowledge of it could eek out a few more meters if doing it again....but I wont!
4/4 2x5k 3r @ 20 spm 2:06 target. Spot on 9/9 OCD screen!
5/4 Dumbbells and 8k @ 20 spm in 33:03.1

[GlennUk]

Hi Mike

thanks for the heads up re Diamonds, a nice bunch and be good to be part of a record breaking team. We shall see, but I've thrown my hat in the ring.

Training has been going well thanks, i think i'm learning something about my erging technique. I think i was overreaching at the end of the drive, entering the catch. This i think was preventing proper expansion of the lungs as i was 'compressing' my abdominal and chest cavities against my thighs in an effort to reach as far forward as i could to get a longer stroke.

The compressions would not have been dramatic, but cumulatively, over long rows where i'm trying to achieve a specific low HR at a given pace/spm this may have been significant.

I found on the reps at 75% HRmax i was not able to get anywhere near the target pace before i had this thought about my stroke. Since concentrating on not leaning forward as much (i.e. shortening my stroke slightly), i have got much closer the the pace with average HR at the right level.

I started to change this was last week, i haven't found the slightly shorter stroke has affected my pace either and this week is a recuperation week with only three seasons two at 18-20spm 75% HRmax and 2:24.0 pace, the third at 20-22spm 80% HRmax and 02:17.50 - 02:21.0.

Good to see your continuing to exercise mike despite your injury. There's a saying tha tonly bad things happen quickly, there are of course exceptions to all 'rules' however, in terms of recovery from injury i definitely think this is truism. Keep going no doubt the press ups will come.

Susan, respect for keeping going, hopefully, once you get back in the gym things will improve for you and we wont have another lock down anytime soon, fingers crossed.

I reckon i should try some press-ups haven't done any in a very long time...........

[Two Pudding Kid]

I suffered from extreme tiredness and nausea the day after the vaccination (15 March). 2nd dose is 31 May - yep its the Bank Holiday but its not as if I would have been having an exciting day.

I am only doing pressups about 3 times a week - seems to be impossible for me to progress faster by doing more days. At first let my elbows go to the sides but that caused me pain so now I vary the method and usually let my elbows point behind me.

I hardly excelled myself at the C2CTC. I kept the stroke rate 20spm for 2110m and 2085m for average of 2:23. It was a poor show although I havent been near an erg for over 3 weeks. Tomorrow should inaugurate the gym restart with a 6k at whatever speed I can muster - probably not a lot after 45 min slow jog Sat and a nutty HITT session in the chilly sunshine today.

Mike - well done on your April C2CTC and choosing a appropriate pace you could repeat on the second time of asking. Great result for the 10k near the end of March and the 6k near the beginning of March. I hope you get to the 2.5 million metres this season. Cool that you have had several spot on results recently for your OCD craze. Big result on the 1k challenge and so close to a SB.

Glenn - great steady training in preparation for big things. Looks like your fitness is improving with a significant drop in resting heart rate. I think that I went through a time of overcompression at the the catch but am more likely to cut a bit off my reach now and rely on stroke rate to get the results I want. Always good to find the way that suits you to get the desired result.

[MPx]

Interesting thoughts on technique Glenn. Its part of what we do, and we all know classic "good form" when we see it, but actually very few of us manage to nail it spot on, we nearly all have foibles of one sort or another. Tony started a thread on here about form after his very impressive time in the WRICS was well beaten by a Scandinavian erger whose shins never got past 45 degrees, let alone vertical. We do what we find works best for us - and I'm glad to see you're still finding better ways!

Great to see you've had a chance to get back on the erg Susan and I'm sure it wont be long until your working your way back to previous form. I've been a bit lax in doing my physio exercises - mainly because my rotator cuff hasn't been bothering me much (which is obviously ideal!) - but I have progressed up to sets of 7,6,5 pressups now and could probably manage another increase. But everything takes time doesn't it, and there's never enough to fit everything in...

Latest from me:
6/4 10x1min 1r. Target was 303m reps did that or 304 with a faster last for 3047 total - pleased with that!
8/4 Dumbbells and 8k @ 20 spm in 33:03.2
9/4 5x2k 2r @ 20 spm with 8:08 rep targets. 4 spot on for a very close 16/18 OCD screen score.
10/4 2x5k 3r @ 20 spm UT2 session @ 2:06 pace
11/4 6k TT for the Sub7 ITC. Set off in the 1:53s to see if I could hold it there. Managed to and have a fast last 100m for 22:36.7 @ 1:53.0 which is a SB and indeed my best for some years so very happy with that.
12/4 Dumbbells and 8k @ 20 spm in 33:03.5
13/4 2x5k 3r @ 20 spm UT2 session @ 2:06 pace
15/4 6498m @ 2:00 pace just to round up my total in the challenge to 234432m - most ever.
16/4 5x2k 2r @ 20 spm with 8:08 target reps. Again 4 spot on and 16/18 OCD screen score.
17/4 500 TT for the IRL and FMMC. Started off on target for about 350m and then all power just disappeared and I had to paddle in at 2:00 pace! Obviously need to try again!
18/4 Dumbbells and 8k @ 20 spm in 33:03.2
19/4 5x2k 2r with a rate and pace pyramid. Only 2 spot on...14/18 OCD screen score.
20/4 6k SS @ 2:05 pace
21/4 30 mins varipace from 1:55>2:04 and back and back for 7557m
22/4 2x5k 3r @ 20 spm UT2 session @ 2:06 pace.
24/4 500 TT for the IRL and FMMC. Second attempt and managed to carry it through this time, although still died badly in the last 100. Always target sub 1:30 so very pleased with the 1:28.9 result despite that being a full second slower than my season best.

[Two Pudding Kid]

Mike – brilliant 10 x 1min 1r sticking to 303 or 304m. Twice so close on the 5 x 2k 2r at 20spm OCD screen. Absolutely flying 6k TT which was good timing for the Sub7 IRC. 500m TT – got it at the second bite. Terrific number of metres on the March/April Concept2 challenge.

Me
12 April - finding my way on 6k in 27:39 which was far harder and over a minute slower than I would like. Pressups 8, 10, 7, 7, 7 (2 min rests)
15 April - nailed the C2CTC on the 2nd time of asking with a consistent 2:20 pace at 20spm in both pieces, after lunchtime tabata session
16 April - had to ergo a calorie piece as rower was stuck. 700 cals an hour for 6k was all I had the energy for after 16 mins on stair climber
17 April - hard session of mountain climbers, inclined pressups, star jumps and sit to stand in the garden
18 April - easy session of Wattbike sprints 10 x 1 minute and 3 x 15 12.5kg shoulder press
19 April - Press ups 8, 10, 7, 7, 10 (2 min rests) 6k in 27:18 which is 2:16.5
22 April - Prepping for 4 mins and 1 min TT. Missed both the 2:05 target for the first and 2:00 by about 4% of power. Lunchtime tabata.
23 April - Quiet on the bench so snuck in 5 sets of decreasing reps and increasing weights. 1 tonne lifted in 44 reps. Ergo 30 mins at 2:21 pace
24 April - Brisk walk/slow jog
25 April - Sunday at 3pm is too close to lunch for serious ergo but stairclimber is fine. 100 floors in 20 mins - not sure how I used to do 40 mins
26 April - 5 x 1 min r45 secs. Hit 2:05 pace 31 spm consistently. Tried to up to 37spm for last one at 2:00.4 pace. 100m in 23.9 - 2nd best ever

I am planning to work on my 2k training in May as well as throw in the C2CTC 200 second challenge.

[Two Pudding Kid]

On 29 April I did the 4 minutes again and got to 2:05.6 pace and 955m, (5m short of target) but smashed the 1 minute and did 253m (target 251m) with most of it at 1:58 pace. Fri 30 April I did 6k again and forgot to record it for the Sub7 challenge - 27:14.5 and 2:16.2 pace which is way down on the 2:13s I could do last autumn. May 1 was the garden tabata - getting a bit easier now.

[Two Pudding Kid]

May 3 - 2k in 8:38.3. Happy with that as all 500m splits were 2:09.x. Going to be working towards 8:20 by competition time. Now I have this information it is time for some interval training on Thursday.

[MPx]

Now that's more like it Susan - a proper training routine again. Odd though, you've smashed out your ultra sprints that you never do! (100; 1min; 4min) yet struggled with the longer ergs that were always your bread and butter. I'm sure its just time in the saddle, but if you're continuing to target 2k then the sprint prowess will have to continue as you build back your base. Best of luck with it.

I finished the season on 2500052m which is 500k further than ever before. It was a bit of a grind towards the end, so I wont do that again, but hope to make 2M like I did the previous season. Goals this season to stay as close to my gold std as poss - 95th percentile plus on the rankings across the board.
Latest:
25/4 Dumbbells and 8k @ 20 spm in 33:03.2
26/4 AWL Pyramid @ 20 spm with a 32 min target - 31:57.9
28/4 5x2k 2r @ 20 spm with 8:08 rep targets - 14/18 OCD screen score
29/4 Dumbbells and 8k @ 20 spm in 33:03.2
1/5 AWL Pyramid free rate sub 1:50 pace target. 29:34.8 @ 1:49.5
2/5 2x5k 3r @ 20 spm UT1 session reps at 21min
3/5 Dumbbells and 8k @ 20 spm in 33:03.4
4/5 200 secs for the CTC. Paced it as I do a 1k TT. Stupidly at around 700 I saw I was ahead of my 1011m target so instead of grinding it out, slowed down to hit the numbers. Doh! Was still painful but there were a few more meters available had I sucked it up. But 1011 it is!
5/5 Dumbbells and 8k @ 20 spm in 33:03.4

[GlennUk]

Hi all

hope everyone is well, haven't been on here for ages

Good to see Susan moving forward and putting in some good times, again. Well done.

That sa good total Mike, mine was slightly less than that, but as i have not erged since 2015, i am not complaining. My goal is to keep erging, finish the 60k, move onto the 115K and then keep going. Am enjoying it and remember why i got into erging in the firs tplace.

Im getting near to my first 'long distance' row, 60K assuming no issues, on the 23rd May.

Have spent a lot of time thinking about how it might go, what the pitfalls are likely to be and how to cope with them, physically and mentally.
Blisters are one of my biggest worries on hands and backside. Bought tape to wrap affected fingers, turns out Im allergic to the adhesive, big time!! Revert to plan b) plasters next to skin with, if necessary, tape over the top for durability.

Have just had my 2nd Concept seat pad arrive, have been using 1 plus my Citius Remex ProW and given Rod Chinn comments thought id buy a 2nd and see if that makes things even better.

Fingers crossed these two things work for my fingers and derriere.

In terms of fitness, I am at wk 14 EF marathon plan and will row the 60k as if im rowing a 100k in terms of HR/spm, pace will be what it will be although like to get in the region of 2:24 if i can. This seems realistic based on training to date, but will row to my HR and it will end up what it is.
Im planning on rowing unsupported (although assistance will be on hand in case of anything serious). Even to the tune that if io have any mechanical issues i intend to fix them and row on if i can. My erg hasn't done that many metres in comparison with many (Model D, bought 2009) as it has been lightly used total of c5 million metres since new.

Slightly nervous over the coming effort, but confident i can rise to the challenge, and move on to the next stage once this has done.
Spending a lot of time preparing mentally, the physical side has been via the EF Marathon plan and as a result have clocked up over 800k since end of Jan to now.

[MPx]

Glenn, I'm sure we all wish you the very best of luck with your 60k attempt on the 23rd. Its a massive undertaking of course but I'm sure that taken at a sensible pace with breaks as necessary you'll complete it in fine style. Sounds like your training has gone well. Just don't get suckered in to trying for a time when still inside the first half! I don't envy you even a bit and commiserate early with the pain in the bum, blisters and back ache. Hopefully with some good music and a bit of support the time will glide away. I'm sure you have a "race" plan, so stick with that. For the only marathon I ever did, I broke it into many shorter pieces and stopped and stood up for a minute or so at each break. Not great for setting records, but much easier to complete the piece without injury!

Latest from me:
7/5 30min varipace from 1:55>2:04 and back and back for 7557m
8/5 HM for the Sub7 ITC and C2 Challenge. My once per annum HM! Set off a bit fast to try for a sub 84 mins. In trouble by half way so slowed down and nearly stopped with 6k to go but managed to carry on by slowing further. Finished with 1:24:41.8 @ 2:00.4 - disappointed to not even be sub 2:00 pace but not a bad outcome given the position at 15k!
11/5 25x1min 1r. The Steventon Twin Peaks session from 245m to 275m and back and back and back. First try at this. Not one I'll do often!
12/5 8x500 r3:30. Last time out avg was 1:40.9. Couldn't face that! Started @ 1:45 with a neg split for a 1:41.7 avg and happy enough with that.
13/5 Dumbbells and 8k @ 20 spm in 33:03.3
14/5 5x2k 2r @ 20 spm and 8:08 time target. Only 2 spot on for 14/18 OCD screen scrore.
15/5 30 mins varipace from 1:53>2:02 and back and back for 7668m (missed by 1!).
16/5 Dumbbells and 8k @ 20 spm in 33:03.3