5k challenge Week 17

[Stefan]

Netted a 2.1 second improvement for a new target of 1:50.4 I feel much better now

That session is supposed to be 5k pace, so I am looking good for reaching that crazy target you suggested Stefan, which is only 1:52.5 pace.

Your improvements are increadible! You will blow away that 5k target and cruise in with about 1.50 speed.

I did the RowPro 3k yesterday, it was supposed to be handicap and we talked through the process, I should wait 42 s before starting and the same for Joe. But at GO, I forgott everything and just went off, and so did Joe

Only Michael had his head on and followed instructions...

It was great, we all met our targets or beat them by some seconds. I finnished in 10.45, 3 s faster than plan and got a 1.47,5 average. That made me feel confident about sub 1.50 for the 5k, but it will not be easy!

[Stefan]

I was trying to set up a 12k on RowPro but of course the server is down today...

So I did it by myself.
12k - 47.23,7 (1.58,5) - 23 spm
Perhaps slightly fast for a recovery day but it felt nice.

[dunechef]

It was great, we all met our targets or beat them by some seconds. I finnished in 10.45, 3 s faster than plan and got a 1.47,5 average. That made me feel confident about sub 1.50 for the 5k, but it will not be easy!

Stefan - nice row yesterday- with challenge row in 3 weeks maybe a Handicap 5 k test next week and see if we can get handicap right. If you row at 1:50 pace for 1st 4000 then see if you can bring it down to 1:49 over last 1000 - it would give some good feedback on what strategy needed for an all out 5k row on the 26th. I could handicap 10 sec and try to row 1:49 for 1st 4000 and see if I can bring it down to 1:48 over last 1000. That would get us close to or better than our targets and give us some feedback on what we need to do over last 2 weeks of training. Not sure what my schedule is next weekend but if there is a good time for most in the forum we could try to set it up ???

[dunechef]

I was trying to set up a 12k on RowPro but of course the server is down today...

So I did it by myself.
12k - 47.23,7 (1.58,5) - 23 spm
Perhaps slightly fast for a recovery day but it felt nice.

Did the 12 k also - 46:40.5 ( 1:56.6 ) - alternated 1000s at 24spm and 26spm -- felt good whole way, used heart rate monitor and kept it in AT range, went thru 10k at 39- , legs felt great --- we are old stefan but not dead yet

[Stefan]

Stefan - nice row yesterday- with challenge row in 3 weeks maybe a Handicap 5 k test next week and see if we can get handicap right. If you row at 1:50 pace for 1st 4000 then see if you can bring it down to 1:49 over last 1000 - it would give some good feedback on what strategy needed for an all out 5k row on the 26th. I could handicap 10 sec and try to row 1:49 for 1st 4000 and see if I can bring it down to 1:48 over last 1000. That would get us close to or better than our targets and give us some feedback on what we need to do over last 2 weeks of training. Not sure what my schedule is next weekend but if there is a good time for most in the forum we could try to set it up ???

I would like that, but..
I am off for downhill skiing in central Norway next weekend. It will be three days of frequent acid legs and lots of fun. Last skiing for the season, than it is all sea cayaking for fun (just need to buy a cayak)

Nice 12k you did Joe!
I think all the OTW meeters does not exactly slow you down!

[Gerhard]

I liked the 3K, happy with my 11:24.9 (avg 1:54.2). I was able to hold 1:55 steady until 2100 meters and finish strong to bring the average down. Next week I'll try to do a 19.45 5K, handicapped or not.

Nice to see that Tom was online again, he said he was training for the Rotterdam marathon (running) so he is almost not rowing these days. He still beat me with more than 3 seconds..

[andyb2004]

Well done on the 3k to you all. Sorry I missed it..... honest!
Sounds like you are all on track to meet your 5k goals

[Stefan]

5 X 1500, 5 m rest today.
Last time the average was 1.48,1 - 29 spm
This time the average was 1.47,2 - 28 spm
Splits were:

1.47,7
1.47,7
1.47,5
1.47,4
1.45,8

Very happy with this because of my handle down on 8 x 500 last. I tried to take care and not go to deep into lactic acid area on the first 4 sets.

[iain]

I liked the 3K, happy with my 11:24.9 (avg 1:54.2). I was able to hold 1:55 steady until 2100 meters and finish strong to bring the average down...

Great row Gerhard & others.

I did the Basingstoke 2.5k Saturday, managed 9:25.7 (1:53.1) @ 31SPM. Target was to hold 1:54 for 1,900 then accelerate. I managed the first part and a strong last 200, but failed to pick up from 600 - 200. Good experience and no-one rubbed in the 21s lead of the nearest competitor in my class.

I reckon Gerhard's time was equivalent to .5s/500m faster than mine.

Today was 6x1kr1' target 2:00 for 5 and faster 6th. I averaged 1:59.3 for the first 5 (all under target) and 1:54.8 for the final one. It hurt more than I expected, but I am satisfied.

Regards

Iain

[badocter]

Sounds like you all had a blast on that 3k. I wish I could have made Basingstoke Iain, but there was a schedule conflict and my kids win on those.

Saturday: 1 hour lifting session
Sunday: rest day
Tonight: 1k wu, PP 4x1000 target 1:47.8

Code: Select all

6th cycle              5th cycle
dist   /500   SR EndHR
1000m  1:46.0 31 175    179 1:48.7
1000m  1:45.9 30 182    184 1:48.6
1000m  1:45.0 32 186    186 1:48.4
1000m  1:44.5 32 188    190 1:45.8

Netted a 2.4 second improvement for a new target of 1:45.4. That last rep sure did hurt, but managed to stick it out. Lifting session tomorrow and 4x2k Wednesday. Methinks Saturday is time for that 2k to fall another notch.

[Gerhard]

It's not al sunshine and glory.....

10K scheduled for yesterday, planned 2K on @ 2:00/ 2K off @ 2:15. First 'hard' 2K went fine, but I collapsed after 1000 meters in the second 'hard' 2K. Finished the last 5K at 2:10 (which did not feel easy at all), coming in after 42:36.

Probably just a mental thing, under-estimating the effort for cruising at 2:00 pace....I'm back on my feet again!

[iain]

10K scheduled for yesterday, planned 2K on @ 2:00/ 2K off @ 2:15. First 'hard' 2K went fine, but I collapsed after 1000 meters in the second 'hard' 2K. Finished the last 5K at 2:10 (which did not feel easy at all), coming in after 42:36.

Probably just a mental thing, under-estimating the effort for cruising at 2:00 pace....I'm back on my feet again!

Gerhard, I certainly don't find 2:00 pace easy to maintain. This is the pace for a hard 6k and you were trying to do 6k at this pace. I do active recovery at 2:25-35, I would have thought that at 2:15, while you may not get appreciably more tired and have a mental break, you are not going to be refreshed significantly for the next interval. Overall, you were aiming to do a very uneven 10k at 2:06 average. I know that I would have struggled. Yesterday I was at 2:00 for five single 1k with 1' passive rest and really struggled on the 4th and 5th. 1' may not feel long, but the chance to catch your breath and have a drink makes a real difference.

Today I did a 10k strapless 21-2 SPM at 2:09.3 and got close to handling down at halfway. You did it the hard way with 3 fast k in the first half and still managed a 2:07.8 average.

One of the main benefits of having Pete set my workouts is that he can be more objective on pacing. I was trying to recapture the pace I had when setting SBs when I was 2s/500m slower. I suspect you may be having a similar issue after your set backs.

Congratulations on finishing the session in a very respectable time. I think that you are still easily on schedule for your target.

Regards

Iain

[Gerhard]

10K scheduled for yesterday, planned 2K on @ 2:00/ 2K off @ 2:15. First 'hard' 2K went fine, but I collapsed after 1000 meters in the second 'hard' 2K. Finished the last 5K at 2:10 (which did not feel easy at all), coming in after 42:36.

Probably just a mental thing, under-estimating the effort for cruising at 2:00 pace....I'm back on my feet again!

Gerhard, I certainly don't find 2:00 pace easy to maintain.

Agreed, 2:00 is not an easy pace. But I got too optimistic (the last 5K of last weeks 6K were under 20:00, Saturdays 3K was very strong, last weeks intervals went according to plan).

I have the tendancy to forget the pain of 'good' workouts (and exaggerate the pain of 'bad' workouts). Just a self-correcting mental flaw

[iain]

[quote="GerhardI have the tendancy to forget the pain of 'good' workouts (and exaggerate the pain of 'bad' workouts). Just a self-correcting mental flaw [/quote]

Touche for your comments about my "failed" intervals a couple of weeks ago. Still, I think some introspection can help with a "I will not be beaten" response so long as future targets are achievable.

Regards

Iain

[Stefan]

12k with some speed variety today.
1500 at 2.00 followed by 500 at 1.55.
In theory it would end at 47.30 but I went a bit to fast in the fast 500's and completed in 47.19,4 and 23 spm average.

In all a nice, pretty easy session that builds nicely towards my first 1M season (47k to go)