Indoor Rowers League 2016/2017

[strider77]

Thanks Felton, Peter and Zoot-does anyone know where Barbara is? -we need her

Peter, I have a fully developed cold so good job I got this done earlier in the month

[zootMutant]

...does anyone know where Barbara is? -we need her

Last I heard she was stuck on Federal jury duty for a few weeks and that threw her horribly behind at work. Hope she is managing to get some workouts in.

[strider77]

Ah ! that explains it thanks Zoot

[CamiCrew]

Thanks Zoot. Yes the excuses lined up as they like to do! The Federal jury service wrapped at end of December (intense criminal trial, I have to say... a life changing experience). At work the prevailing 2017 theme is "fast start" and they are not kidding. Coming down sick with the hubby's cold lent itself to 12+ hour workdays, since I essentially quarantined myself with my laptop.

I did the CTC today and logged the minute as part of the warmup.

Sorry Alan (and all), it's not too compelling!

So far I've done this challenge each month, and I hope my entries are logging Ok. Only today did I figure how to find myself on the chart.

[CamiCrew]

Just checked the February IRL distance.



OK new attitude needed:

cheers!

[Caratacus]

Had in mind that I should do a 2k test to see where I am before starting a new phase of training - also happens to be the IRL challenge so double bonus!

Estimated that I was probably around 1:45 level so set myself 3 targets:

Gold medal: maintain 1:45 throughout with a sprint finish

Silver medal: maintain 1:45 to the end

Bronze medal: Slow down at the end but finish

Booby prize: Handle down in disgrace

Forgot the incredible pain of a 2k test. Managed to maintain 1:45 til about 300 to go then just handled down for about 5 seconds before thinking that was a bit rubbish and picking the handle up to sprint home with 1:41/1:42's.
So I hereby award myself all 3 medals plus the Booby prize for the effort. Will have to buy a bigger trophy cabinet

[zootMutant]

So I hereby award myself all 3 medals plus the Booby prize for the effort. Will have to buy a bigger trophy cabinet

Well done in pulling yourself together and picking up the handle again! Not an easy thing to do. =D>

I've been toying with the idea of a 2k test, myself. Based on the power I've managed during my warm-ups, I am probably around 8:00, but I'm sadly lacking in endurance. So, even though I think I can do an 8-min 2k, I know the last 500m will be brutal (and I'll risk re-injuring my elbow). I'm tempted to just assume a current 8-min 2k, get on with my training, and perform a real test at the end of the month.

However, because I'll have limited time this month, I will be focusing on 'sprint interval training' -- 30-sec sprints, followed by 4.5 minutes of active rest. If I don't do a 2k test beforehand, I won't have any real way to measure my progress and I won't know if 'sprint interval training' works for me or not.

Either way, it is going to be a great month!

[Tako]

Couldn't stop myself (see February CTC post) and set a first good marker: 7:33.3 @ 1:53.3
Should be able to improve later this month, but now it is I guess 1-2 days rest. Or really easy padling.....

[zootMutant]

I managed a 5:35.8 ( 1:59.8 ) for the Carole McNally Memorial row (1,402m).

Anyone want to hazard a guess for what I should target for a 2k test this weekend? No serious rowing for 2 months now, but it's time to start ramping up my training.

[Grobi]

Zoot, I reckon the pace for a 2k should be around 2.5 seconds slower than for 1402m. Was your Carroll Mc Naly row full on? If so, I'd expect a time around 8:10.

[zootMutant]

Zoot, I reckon the pace for a 2k should be around 2.5 seconds slower than for 1402m. Was your Carroll Mc Naly row full on? If so, I'd expect a time around 8:10.

Pretty nearly. If I did it again, I would make sure I was well-rested and maybe set a pace 0.5 seconds faster, but no more than that.

I'll try 8:10 for a marker. Thanks!

[zootMutant]

Zoot, I reckon the pace for a 2k should be around 2.5 seconds slower than for 1402m. Was your Carroll Mc Naly row full on? If so, I'd expect a time around 8:10.

2k -- 8:13.6 -- 2:03.4

That was very disheartening.

You are right, Peter, 8:10 would have been about right, except I just couldn't get enough air and I had to keep slowing down (or HD)... I felt like my legs had power to spare, but I was right on my aerobic/anaerobic edge. And then I had a strong, powerful finish! Go figure.

Legs feel great, I just couldn't breath.

I think I have some strong mental barriers that I'll have to break down.

Some nice sprints should help with that.

meters rate spm EHR ------ ------ --- --- 400 2:03.3 30 149 800 2:04.0 30 153 1200 2:04.7 31 156 1600 2:05.1 30 159 2000 1:59.7 33 163

Well, at least now I have a marker!

Cheers,

[strider77]

Well done Zoot, next time will be even quicker =D>

[CamiCrew]

Good you pulled a starter! I haven't entered mine but did a similarly painful one at the lake.

Now to do it again, and again, is the hard part...

[Grobi]

Given you could do the last 400m at a pace more than five seconds quicker all of a sudden indicates that it's more a mental rather than a physical barrier which kept you from reaching 8:10. Have two or three speed interval sessions like 8x500/3'30"r or 4x1000/5'r more like a confidence booster than improving your fitness, have two days rest and give it another go. I bet you'll go sub 8:10

[zootMutant]

Given you could do the last 400m at a pace more than five seconds quicker all of a sudden indicates that it's more a mental rather than a physical barrier which kept you from reaching 8:10. Have two or three speed interval sessions like 8x500/3'30"r or 4x1000/5'r more like a confidence booster than improving your fitness, have two days rest and give it another go. I bet you'll go sub 8:10

Yes. Those were my thoughts as well.

So, today I rowed an 8 x 500m, r4:00 -- details are on the Wolverine thread.

Cheers,

[Tako]

Had another go at this yesterday and ended up with improving my PB by 14 seconds to a shiny 6:59.9

As we have only 4 results so far I hope 4 new ones will join in soon, as the end of the month is close! Remember February is shorter

[Rodger]

Congrats on your first sub 7 2k, Tako! A lot more progress to follow, I'm sure.

I'm struggling a bit lately, and had one aborted attempt on Wednesday. I will give it another go this weekend.

[Tako]

Thanks Rodger!! It is a great feeling as I hadn't been on the Erg for 8 days and the winter has been troublesome with colds and infections in the house; hence little training.
Thanks to Peter as well for the encouragement that I could pull sub7. Being angry at my PC for the missed GenFit session on RowPro probably helped as well. Maybe I should have another go at the C2CTC as well.

Veel succes in het weekend, Rodger!

And remember a bad entry for the IRL is much much better than none at all!!

Come on team!!

[Grobi]

Very well done Tako, I knew you were capable of sub 7! =D>

I'm (once again) fighting a beginning cold, but hopefully coming Monday I'll be fit enough for a serious 2k. And if not, as you say, a bad entry is still better than no entry.

[strider77]

Well done on your Sub 7 Tako =D>

[zootMutant]

That's a huge achievement, Tako! Very well done!

[Tako]

Thanks!
I have to admit that another motivation has been to beat Felton's time without using my age adjustment.
And I might even aim at him in the C2CTC as well where he kicked me one boat down

[Caratacus]

I have to admit that another motivation has been to beat Felton's time without using my age adjustment.
And I might even aim at him in the C2CTC as well where he kicked me one boat down

Come right at me Tako Looks like I'll have to have another go to see if I can hold you at bay!

[Tako]

Come right at me Tako Looks like I'll have to have another go to see if I can hold you at bay!

Done! Your turn