Indoor Rowing
2 lurkers |
43 watchers
Feb 2023
7:37pm, 20 Feb 2023
11,842 posts
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_andy
Have just seen that James Cracknell is having a, um, crack at the 50-59 British marathon record on Friday. He holds the 40-49 record (2:30:37). The 50-59 record is 2:34:02.8 at the moment. Just spotted a post on FB to say that James Cracknell rowed 2:31:25.1 for his marathon. Not bad for an old man (!!!!) That's 1:47.6 pace - a wee bit quicker than my 2k pace. Fast. |
Feb 2023
8:00pm, 20 Feb 2023
40,328 posts
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Nellers
That’s chuffing unbelievable. He’s some athlete.
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Feb 2023
4:58pm, 24 Feb 2023
11,057 posts
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sallykate
Good grief, that's going some!
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Feb 2023
5:00pm, 24 Feb 2023
11,058 posts
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sallykate
After ignoring the C2 all week I've just done my baseline 2000m for Rowalong's four week program. 9:21.7 is actually faster than I was expecting - puts me at about the 50th percentile for my age / weight bracket. It'll be interesting to see how much improvement is possible in four weeks. I'll start on Sunday. I suspect I'll find it tricky to match the stroke rate and split as precisely as he asks for, so will probably favour stroke rate as that's a bit easier to control. |
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Feb 2023
11:12am, 26 Feb 2023
40,341 posts
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Nellers
4 weeks of regular structured work will make a decent difference, I'd expect. Go for it! I've missed a session from the plan this week for the first time since before Xmas. We're up in Leicester visiting the Older Generation and I've just not had time to fit the planned UT2 session in. Got the rest done, though, and it was meant to be a light week. Off we go again tomorrow though. Plan says 3 x 4 minutes @ r28/ 4 min rest. That's going to be fun. |
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Feb 2023
11:22pm, 26 Feb 2023
11,843 posts
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_andy
Those 4 minute intervals are tough - best of luck with those Nellers. My own 2k plan got pushed aside since I ran both days this weekend (ouch, achey foot now). Not done that for a while. Saturday was making up the numbers at the Scottish National XC, with a tough but non-muddy 10k+. Nice to be at a big event. Today was my 6th ever Orienteering event, and I tried my first ever "blue" course which was the same difficulty as the previous two I've done, but longer - with 30 control points to visit. Waiting for results, but it went well with no disasters. But don't panic! I did my Rowalong 2k plan w3s5 easy row afterwards, for 12k. There might even be a week 4 2k attempt at the end of next week. 🥴 |
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Feb 2023
8:50pm, 27 Feb 2023
40,344 posts
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Nellers
THey were tough, _andy, but they're done now. A little bit slower than I'd hoped but it's about the long term build, so no damage and just add it to the progress pile. I dabbled with orineteering in my teens as I had some friends who were (still are) very serious orienteers but I wasn't much of a runner back then. Good fun though. I probably should look for some local events. How are your legsa fter that AND the rowing? |
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Mar 2023
8:48am, 1 Mar 2023
11,844 posts
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_andy
Thanks for asking Nellers - surprisingly, and with lots of stretching, my legs/ankles/feet are pretty ok after such a busy weekend. As a bonus, I came 2nd in my Orienteering course (but way of the lad in 1st place, out of a small field). Heading off for a night Orienteering event this evening, so if you don't hear from me again, I'll still be wandering about in the woods somewhere in the dark. The 6:30am rows have continued this week, with today's being a mid-tier row, but it felt easier than that. A descending ladder of 7, 5, 3 & 1 minute intervals, rest 2 min, rowed at increasing rate: 24spm, 26spm, 28spm, 30spm. The pace target was meant to be 2k+12, 2k+9, 2k+5 & 2k, and I was a bit quicker each time without pushing too hard. Highly recommended! For any data junkies: Time Meters Pace W Cal/h spm 16:00.0 4,201m 1:54.2 235 1107 27 7:00.0 1,781m 1:57.9 214 1034 24 r: 2:00 5:00.0 1,310m 1:54.5 233 1102 26 r: 2:00 3:00.0 817m 1:50.1 262 1201 28 r: 2:00 1:00.0 293m 1:42.3 326 1422 30 |
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Mar 2023
10:44am, 3 Mar 2023
11,097 posts
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sallykate
I've been slacking since my baseline 2K. I tried a Rowalong mid row which specified 2K+5 @ 28spm for five minutes. Quickly realised that I can't keep that stroke rate for longer than about a minute, and that it resulted in 2K-5. So I've decided to modify the plan a bit to take account of my current very unfit state. This morning I focused on pace rather than stroke rate and did 4 x 5 mins, aiming for 2:25. It was challenging enough. Stroke rate was around 24 or 25. Next session should be 2 x 20min @2K + 20 and 18 spm. I suspect I might have to go to 20 for that pace but we'll see. Even if I'm not following it to the letter I have no doubt it'll benefit me. |
Mar 2023
11:54am, 3 Mar 2023
2,275 posts
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Muttley
Aye, I find that I can't quite match his recommended spm, particularly at 20 or lower. So I do likewise and go by pace, using the spm target as a reminder to think technique and try for a longer drive. If we're not too far off I don't think it really matters, it's all good.
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