Breaking Seven Minutes

read only section for reference and search purposes.
[old] PeterWilkinson
Posts: 0
Joined: March 18th, 2006, 10:32 pm

Training

Post by [old] PeterWilkinson » July 27th, 2005, 12:11 pm

Michael,<br /><br />Managed to do the 10K S10MPS workout today, and you would have been proud of me. I set the splits at 1K, and the results were as follows:<br /><br />1000m - 3:56.3 (1:58.1) 25SPM<br />2000m - 3:59.5 (1:59.7) 25SPM<br />3000m - 3:59.8 (1:59.9) 25SPM<br />4000m - 3:59.9 (1:59.9) 25SPM<br />5000m - 3:59.9 (1:59.9) 25SPM<br />6000m - 4:00.0 (2:00.0) 25SPM<br />7000m - 3:59.9 (1:59.9) 25SPM<br />8000m - 3:59.8 (1:59.9) 25SPM<br />9000m - 3:59.8 (1:59.9) 25SPM<br />10000m - 3:59.7 (1:59.8) 25SPM<br /><br />Total time: 39:54.5 (1:59.7) 25SPM. Heart rate around 155-160 all the way.<br /><br />I did go a bit quick at the start until I found the right rhythm, but once I got into the groove, it went very well. It did require an extreme level of concentration, but it was extremely satisfying when I brought up the memory display and saw the splits as above. I was well pleased.<br /><br />Not sure what to do tomorrow. Any ideas?

[old] michaelb
Posts: 0
Joined: March 18th, 2006, 10:32 pm

Training

Post by [old] michaelb » July 27th, 2005, 1:37 pm

Great row. My suggestion for tomorrow is maybe to look into buying your own model D for home, and then add rowpro and take some of these rows online. It would be fun to do these races online.<br /><br />You probably shouldn't take too much training advice from me though, I was just struck by how close some of our times are currently. In the recent online racing series, I did an 18:40 5k, a 22:40 6k, and a 38:30 10k. I haven't tried a 2k in over a year, but my PB for that is 7:11, which was a training row at the time, and is really slow now. I can't come anywhere near a 1:29 500 (PB 1:35).<br /><br />I have long considered a 38:30 or so 10k, and an 18:30 or better 5k, sort of the gold standards for going sub 7. I haven't seen any sigs with those times where the person is not also sub 7, and/or does not go sub 7 at some point soon. Being able to hold a 1:55 pace for 10k certainly suggests that you should be able to hold 1:45 for 2k. Now that I am at 38:30, I am not quite sure I am sub 7 right now, but expect to be there this fall/winter when I get serious. I think I am going to revise my 10k target to 38:20 or better, which I am probably close to now and will be able to do this fall.<br /><br />So to me rowing your 10k race pace -5 is a pretty challenging workout. I would not say a sub40 10k is easy, but they are not "hard" either, and I can do them fairly regularly, maybe once a week, and they are getting easier all the time. So that is improvement.

[old] PeterWilkinson
Posts: 0
Joined: March 18th, 2006, 10:32 pm

Training

Post by [old] PeterWilkinson » August 1st, 2005, 9:39 am

Michael,<br /><br />One of your previous posts on this thread listed the relationship between 10MPS stroke rates and the resulting pace, and at the time I focused primarily on the 25 SPM/2:00 pace relationship, enabling me to do that last consistent 10K row.<br /><br />I have just been looking at this again and it occurs to me that my previous 2K times, rowing at about 30SPM, clearly show that I was not pulling 10MPS. <br /><br />If I could row 10MPS at 28.5 SPM, I should achieve 1:45 pace, which would give me the coveted 7 minute 2K, while 10MPS at 30 SPM equates to a 6:40 2K. I think this means that I will have to do many more 10K rows at 10MPS, and that raised more questions.<br /><br />Does rowing strapless, as I did on my last 10K row make any difference, or should I be aiming to do my selected pace with straps on?<br /><br />Does anyone else use the 10MPS strategy on a 2K?<br /><br />If I were able to row a 10K 10MPS piece at 26SPM, averaging 1:55.3 pace, how would this relate to 2K pace?

[old] TomR/the elder
Posts: 0
Joined: March 18th, 2006, 10:32 pm

Training

Post by [old] TomR/the elder » August 1st, 2005, 11:14 am

Peter--<br /><br />10 MPS is a training strategy, not necessarily a racing strategy. It is common for people to increase the stroke rate for races and not pull as many meters per stroke during a 2k as during an intense 10k workout. I do recall, though, Frank Knight (FrankJ), a v. fast older guy, saying he raced as he trained at 10 MPS. <br /><br />As I have said previously, you could do a sub-7 2k tomorrow if you put your mind to it. All your times--from 500 to 60 minutes are faster than mine when I did a sub-7 2k. Go out slow and finish fast.<br /><br />The 10k workout will help you though. I would suggest that, now that you have set a benchmark pace of 159.7, you go a little faster each time. Target 1.59.5 for your next one, and on down. No cheating: even splits throughout. <br /><br />In addition to 10k's, once a week do 4x1k, assuming you are aiming to go sub-7 soon. Do all four pieces at the same pace. Again, once you've got a reference pace from one workout, do the next workout at a slightly faster pace. (As noted earlier, I would imagine you would do these at 30-32 SPM, which is less than 10 MPS.) When you can do 4x1k at 1.45 (w/ 5 min rest between intervals), sub-7 is yours. <br /><br />Tom

Locked