5K challenge week 35

Gerhard · Post by **Gerhard** » July 26th, 2007, 2:59 am

Wednesday 25-7, (evening):
Rowpro online workout, 7148 in 30 minutes. Thats's the PB I was hoping for!

bscastro · Post by **bscastro** » July 27th, 2007, 6:58 am

Greetings,

It has been a couple weeks since last rowing due to business and family. I didn't envision how difficult it would be to keep up my schedule with the newborn, but nonetheless...no excuses.

5794 meters in 30 minutes. I'm just trying to get back into it, so kept it pretty low rate (18-20 spm). My goal will be to row 5 times a week, and for the next week, I'm just going to build up my endurance with steady state.

Gerhard, my friend, I'm a little behind, but I'm going to put in some hard work over the next month!

Best regards,
Bryan

bscastro · Post by **bscastro** » July 27th, 2007, 6:59 am

Gerhard wrote:Wednesday 25-7, (evening):
Rowpro online workout, 7148 in 30 minutes. Thats's the PB I was hoping for!

Congrats!

Bryan

Gerhard · Post by **Gerhard** » July 27th, 2007, 8:56 am

Good to see you're back Bryan! You've got 5 weeks to go. What's your current goal/hope/expectation for week 35 (besides beating me) ?

I'm still hoping to beat 20.30 and get as close to 20.00 as I can. It's too early for me to break 20.00 by week 35, but that should be possible before the end of the year...

Gerhard · Post by **Gerhard** » July 28th, 2007, 10:09 am

Friday 27-7:

4x2K, R7 rowpro online.

Handicapped race between me and Andy: poor Andy had to wait 68 seconds before he could start each 2K and he still beat me...

8.08
8.06
8,08
8.23

Avg pace 2:02.8. Have to sort the last one out, but in total about 20 seconds faster than last week.

Gerhard · Post by **Gerhard** » July 30th, 2007, 5:00 am

Sunday 29-7

Morning session:

30 minutes, 7000 meters. Rowpro online.

Evening session:

Two times 10 * 100 meter, R1
Avg pace 1.34. Last time i did this was May 10, at pace 1.40!

Gerhard · Post by **Gerhard** » July 31st, 2007, 3:39 am

Monday 30-7

6K continuous intervals of 1K @ 2.10/2.00/2.10/2.00/2.10/2.00, managed to keep & increase pace. Online rowing really helps to 'hang in' when things get tough.

PB in 24:47.8. That's another 32 seconds off in two weeks!

Looks like I'm on track to break 20.30 for the 5K by week 35, and I may be closer to breaking 20 than I thought.

Gerhard · Post by **Gerhard** » August 1st, 2007, 8:06 am

Wednesday 1-8, morning session

60 minutes @ 20SPM, 13668 meters. PB by 331 meters. The 14K is getting closer.

Gerhard · Post by **Gerhard** » August 2nd, 2007, 2:48 am

Wednesday 1-8, evening session;

First 5K test, not "all out" but heavy nonetheless.

Pace (1K each) 2.00/2.10/2.00/2.09/1.56,
resluting in a PB of 20.28.4 (avg 2.02.8)

Four more weeks to go. Should I aim at 20.00 ???

Gerhard · Post by **Gerhard** » August 6th, 2007, 3:19 am

Friday 3-8

Attempt at 2x3K under 2.00, just to see if i could. Turned out I couldn't..

1st 3K: 11.53 = pace 1.58.8

2nd 3K: dropped pace after about 1000 meters.

Try again next week.

Gerhard · Post by **Gerhard** » August 6th, 2007, 3:23 am

Sunday 5-8

Morning session: 6K continuous intervals of 1K each
(2.10 / 2.00 repeat) 24.59, avg pace 2.05.

evening session: downhill interval 2000 R4 / 1500 R3 / 1000 R2 / 500,
paces 2.00 /1.59 / 1.58 / 1.51.0; avg pace 1.58.4

Gerhard · Post by **Gerhard** » August 8th, 2007, 4:34 am

Tuesday 7-8

2x5K online on rowpro, 5'R.

First 5K strapped @ 2.10 @ 19SPM -> 21.39
Second strapless @ 2.12 @ 20SPM -> 21.59

Still strange to row strapless, but I don't tend to fall off the back of the erg anymore

Liquid · Post by **Liquid** » August 8th, 2007, 11:19 am

Can I join this? My times are a fair bit faster but what I can do is add the difference between the PB's for each person. So if I am 17:50 and you are 20:50 my time is + 3 minutes. Let me know.

Gerhard · Post by **Gerhard** » August 8th, 2007, 2:24 pm

Of course. It's a bit lonely in this thread anyway

Gerhard · Post by **Gerhard** » August 9th, 2007, 7:45 am

Wednesday, 8-8

Morning session:

Good 3K warmup before a 1K PB attempt.
Trashed my previous 3:36.9 and got it down to 3:30.5, very evenly paced (all 100 meter splits within 0.4 seconds).

Evening session:

Finished in last place on a 10K internet race (more than 6 minutes after no 1). But I took 75 seconds off my PB and set it from 43.24 to 42.09. The 26SPM was a bit high, but who cares.