10x10k

[[old] holm188]

Took that from FrancoisA's post in the WP discussion, but reply here since not WP related:<br /><br /><!--QuoteBegin-FrancoisA+Dec 13 2005, 01:33 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrancoisA @ Dec 13 2005, 01:33 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I sometimes do 10 x 1000m with 30 sec rest at ref pace + 6. This is very hard, but it does wonder to your endurance, especially if you are interested in racing the 5k or 10k. <br /> </td></tr></table><br /><br />Tried that today: 2k best is about 1:42 split, so aimed first for 1:50 then lowering; so here what I got:<br /><br />1:49.7<br />1:48.7<br />1:47.9<br />1:47.8<br />1:47.5<br />1:47.4<br />1:47.8<br />2:10.6 <br />1:54.9<br />1:52.2<br /><br />So it went well until the 7th,.... maybe better next time.<br /><br />Have to agree that it is hard!!!

[[old] holm188]

Thread title should read 10x1k !!!!!!

[[old] mpukita]

<!--QuoteBegin-holm188+Dec 15 2005, 01:16 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(holm188 @ Dec 15 2005, 01:16 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thread title should read 10x1k !!!!!!     <br /> </td></tr></table><br /><br />I thought, "Oh my God!" when I saw 10 x 10K Holm. Intervals for ultra distance rowers!<br /><br /> <br /><br />Crazy!

[[old] FrancoisA]

<!--QuoteBegin-holm188+Dec 15 2005, 05:14 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(holm188 @ Dec 15 2005, 05:14 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Took that from FrancoisA's post in the WP discussion, but reply here since not WP related:<br /><br /><!--QuoteBegin-FrancoisA+Dec 13 2005, 01:33 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(FrancoisA @ Dec 13 2005, 01:33 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I sometimes do 10 x 1000m with 30 sec rest at ref pace + 6. This is very hard, but it does wonder to your endurance, especially if you are interested in racing the 5k or 10k. <br /> </td></tr></table><br /><br />Tried that today: 2k best is about 1:42 split, so aimed first for 1:50 then lowering; so here what I got:<br /><br />1:49.7<br />1:48.7<br />1:47.9<br />1:47.8<br />1:47.5<br />1:47.4<br />1:47.8<br />2:10.6 <br />1:54.9<br />1:52.2<br /><br />So it went well until the 7th,.... maybe better next time.<br /><br />Have to agree that it is hard!!! <br /> </td></tr></table><br /><br />Good work Holm <br /><br />It took me several attempts to be able to complete the 10 x 1K: I would quit after 6 or 7. You were able to complete it on your first try!<br /><br />I think it is best to view the 10 x 1K as a 10k time trial, and pace yourself accordingly. On your 4th 1k, you were already under 2K + 6 pace, so there was no need to go any faster on the subsequent 1k.<br /><br />My 2k pace is about 1:43. My last attempt at 10 x 1k with 30 sec. rest was:<br />1:50.6<br />1:50.0<br />1:50.0<br />1:49.6<br />1:49.7<br />1:49.5<br />1:49.4<br />1:49.3<br />1:49.0<br />1:45.0<br /><br />Average: 1:49.2. This wasn't ideal pacing either; I was too conservative and had too much left in the tank at the end!<br /><br />It is also interesting to monitor the stroke rates and heart rates. I would do this workout at most once every two weeks, and skip the L1 workout that week, for fear of overtraining. You need to be rested when doing this workout, and you need to recover after; this is a high quality workout after all !<br /><br />On my next attempt, I will only aim for a 0.2 sec improvement (which is still 4 sec on a 10k): moderate but constant progression is better in the long run; baby steps...<br /><br />Cheers,<br /><br />Francois<br />

[[old] aquaman]

these are done with 30 sec rest?

[[old] aledieps]

how much have you found that 10x1000m helps for 2k tests?

[[old] tomhz]

FrancoisA,<br /><br />what is your 10K PB? I 'm interested in how much faster you can go when taking 10x 30sec rest?<br /><br />my 10K PB is 2K+8. I wonder if I can reach 2K+6 when taking the interval rests.<br /><br />Tom

[[old] FrancoisA]

<!--QuoteBegin-aquaman+Dec 16 2005, 06:25 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aquaman @ Dec 16 2005, 06:25 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->these are done with 30 sec rest? <br /> </td></tr></table><br />Yes.

[[old] FrancoisA]

<!--QuoteBegin-aledieps+Dec 16 2005, 06:34 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(aledieps @ Dec 16 2005, 06:34 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->how much have you found that 10x1000m helps for 2k tests? <br /> </td></tr></table><br />It is hard to quantify, but I don't fade in the last 500m of a 2k! <br /><br />I find that it helps to recover more quickly when doing 4 x 2000m (L2 in the WP), and to sustain a faster pace when doing L3. Better quality L2 and L3, helps your L1 training, which in turns helps your 2K test. Quality endurance work is never a waste of time.

[[old] FrancoisA]

<!--QuoteBegin-tomhz+Dec 16 2005, 06:49 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(tomhz @ Dec 16 2005, 06:49 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->FrancoisA,<br /><br />what is your 10K PB? I 'm interested in how much faster you can go when taking 10x 30sec rest?<br /><br />my 10K PB is 2K+8. I wonder if I can reach 2K+6 when taking the interval rests.<br /><br />Tom <br /> </td></tr></table><br />Tom,<br /><br />I have not formally raced the 10k. I have done around 37:30 several times last year in workouts, but never felt confident that I could break 37:00; that is until now.<br /><br />I plan to do a 10K time trial during the Holidays; I won't be swimming as much and therefore won't be as tired as I am now! I expect to be at most one second slower than the 10 x 1000m, possibly just as fast. So between 36:20 and 36:40; but we'll see!<br /><br />If your 10k PB has been done recently at 2K+8 and you want to do the 10 x 1000m at 2K+6, it is going to be an extremely hard workout!<br /><br />Francois