What Split Should I Aim For When Doing 4x1000's?

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » July 26th, 2005, 11:56 am

What sort of pace, relative to your expected 2K pace, would you row 4 X 2K at?

[old] bmoore · Post by **[old] bmoore** » July 26th, 2005, 12:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Jul 26 2005, 11:51 AM)</b></div></td></tr><tr><td class='quote'>4 X 2K sounds like a nightmare... <br /> </td></tr></table><br /><br />Anything other than 8x500k has been scary lately. I need to work on my endurance bigtime.

[old] bmoore · Post by **[old] bmoore** » July 26th, 2005, 12:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Jul 26 2005, 11:56 AM)</b></div></td></tr><tr><td class='quote'>What sort of pace, relative to your expected 2K pace, would you row 4 X 2K at? <br /> </td></tr></table><br /><br />I've found Mike Caviston's Wolverine plan guidelines work for me on the 5x1.5k and 4x2k.<br /><br />"The minimum or slowest pace for Level 2 when beginning the season is roughly 2K PR pace * 1.08. For example, if your 2K PR is 7:11.0, your 500m split is 1:47.8. Convert this # to seconds and multiply by 1.08: 107.8 * 1.08 = 116.4, or 1:56.4/500m"<br /><br />However, I'd also add his warning on these workouts.<br /><br />"Level 2 workouts are perhaps the most psychologically demanding in the Training Plan. Anybody can punch it out for 500m, but to keep up the intensity for 2 or 2.5K takes guts. These workouts are crucial for training your mind as well as your body."<br /><br />I'll be doing the 4x2k on Thursday for the first time after my new PR. My goal is 1:57. I'll let you know if and when I die/puke/complete the workout.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » July 27th, 2005, 7:43 am

Given that I take a 2:30 rest between sets of 8 X 500 and a 5:00 rest between sets of 4 X 1000, I am curious what rest you would recommend on a 4 X 2000.<br /><br />Your 1.08 formula would give me a target pace of 1:54.7 or a 7:38.8 2K. The actual rowing would therefore take more than 30 mins. Then add in the 3 rests, plus a warmup/warmdown and travelling time from office to gym and back again. <br /><br />I would struggle to fit this workout into my one hour lunch-break, which is when I do most of my rowing. If I take longer than an hour, obviously I have to make up the time at work. How long would you set aside for this workout?<br /><br />

[old] bmoore · Post by **[old] bmoore** » July 27th, 2005, 7:59 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Jul 27 2005, 07:43 AM)</b></div></td></tr><tr><td class='quote'>Given that I take a 2:30 rest between sets of 8 X 500 and a 5:00 rest between sets of 4 X 1000, I am curious what rest you would recommend on a 4 X 2000.<br /><br />Your 1.08 formula would give me a target pace of 1:54.7 or a 7:38.8 2K. The actual rowing would therefore take more than 30 mins. Then add in the 3 rests, plus a warmup/warmdown and travelling time from office to gym and back again. <br /><br />I would struggle to fit this workout into my one hour lunch-break, which is when I do most of my rowing. If I take longer than an hour, obviously I have to make up the time at work. How long would you set aside for this workout? <br /> </td></tr></table><br /><br />Keep the progress on your rest going, so it would be 7:30. I lightly row 1,500 meters about a 2:30 pace during the "rest". The total time for just the workout is an hour, so I see your lunchtime dillema. I rotate the 4x2k with the shorter 5x1.5k and a pyramid of 3k, 2.5k, and 2k, so I'm only doing 4x2k every three weeks.<br /><br />You may have a gap in your training between the shorter intervals and your normal hour workouts that can be filled by these longer intervals. Last night, I did a 2x6k and really felt the burn on the last 2,000 meters. I believe this "pain" is what will help me from fading on the 3rd & 4th 500m of the 2k.<br /><br />Check out the Wolverine Plan when you can. Mike Caviston has done a great job of explaining these workouts and has a great plan between short intervals, long intervals, and long rows. It's also found in the "Pete Plan", which is the Wolverine Plan without the really low pace strength sessions.