3k Does is mean anything

cooldude_crew · Post by **cooldude_crew** » February 13th, 2007, 5:00 pm

I Just finished with wrestling and am starting to condition for Crew. Last Night I decided to Erg a 3k because that is what was on my rowpro plan. It told me to stay between a 18-23(which i did) and to go easy(I didn't). I started out at about 2:00/500m but quickly went down my avg was 1:54.3
I finished the workout in 11:25.

Is this a pretty good time? I was expecting a much slower time especially with the slower stroke rate. And my old 2k time (7:11.7)

I believe that I could get below 11min 3k with just a little bit more practice.

My real question is this- Does this show anything of my 2k time, Its only a little bit longer so I didn't use that much more endurance.

I am hoping to be sub 7min this looks to be a good sign - right ?

Thanks for the help

Nosmo · Post by **Nosmo** » February 13th, 2007, 6:19 pm

Your 3K pace should be about 2.9 seconds slower then your 2K. (Search on Paul's Law: which states that your pace should decrease by 5 seconds when the distance doubles.)

So your 3K should translate to about a 7:25 for 2K. Perfectly respectable for a work out, and quite good for a stroke rating of 18-23.

Since you just started erging again I'd expect you could go below 7:00 fairly soon but it is hard to say on the basis of one workout.