5k challenge Week 17

Gerhard · Post by **Gerhard** » April 22nd, 2008, 5:10 am

Latest workouts:

Saturday 19-4

10 * 250 R2 @ 1:41.5, 30 SPM

Monday 21-4

4 * 500 R5 @ 1:44.5 avg, 28 SPM (afternoon)

4 * 1000 R5 @ 1:58 avg, 20 SPM (evening)

andyb2004 · Post by **andyb2004** » April 22nd, 2008, 8:06 am

Gerhard wrote:
andyb2004 wrote:
Gerhard wrote:Rowpro rows:

Wednesday 23-04, 19:00 GMT

5K test row (first 3500m at target pace, easy finish)

Saturday 26-04, 10:00 GMT

Full 5K at target pace
I signed up for both of these. Do you want to do 5k warmup at 18:30ish as a QR?
I hope so, but my wife will be out so I have to get the children to bed and i'm not sure if I can make it. I'll try to be online by 18:30.

It will be a big rush for me also - why not put the main row back 30 mins and warmup at 19:00 gmt?

badocter · Post by **badocter** » April 22nd, 2008, 5:01 pm

It was great doing that 10k on Rowpro with Pete and the others tonight. There were 6 of us that showed up and 2 no-shows. I was the turtle in the group:
Andrew Mudge 35:18.5
Pete Marston 35:33.4
Wilbert de Jong 36:50.3
Anders Brabaek 37:06.4
William Docter 39:08.5
Paul Brandon (time does not show on Oarbits, ???)

Made the goal I set out to do (target was 1:58) and then some with 39:08.5 (1:57.4) for a new PB

(old one was 39:50.0, so this was a big leap). I was a panicking at the 6k mark because my HR was already close to 190, so I backed off a bit -- I regret doing so now as I had a ton of gas left in the last 2k.

That last 1k I knew everyone else was finished and perhaps watching me, so that really motivated me to push that much harder. New MHR of 199 !!!! If I had started that sprint just a little earlier I think I could have broke 200

I think Pete is planning to do more Rowpro sessions, so I recommend getting in on one if you can -- great motivation!

In any event, since I got 1:57.4 on 10, Paul's law predicts 1:52.4 for 5k, so now I have a longer row that predicts I will make my target of 1:52.5 this Saturday

dunechef · Post by **dunechef** » April 22nd, 2008, 5:35 pm

badocter wrote:It was great doing that 10k on Rowpro with Pete and the others tonight. There were 6 of us that showed up and 2 no-shows. I was the turtle in the group:
Andrew Mudge 35:18.5
Pete Marston 35:33.4
Wilbert de Jong 36:50.3
Anders Brabaek 37:06.4
William Docter 39:08.5
Paul Brandon (time does not show on Oarbits, ???)

Made the goal I set out to do (target was 1:58) and then some with 39:08.5 (1:57.4) for a new PB (old one was 39:50.0, so this was a big leap). I was a panicking at the 6k mark because my HR was already close to 190, so I backed off a bit -- I regret doing so now as I had a ton of gas left in the last 2k.

That last 1k I knew everyone else was finished and perhaps watching me, so that really motivated me to push that much harder. New MHR of 199 !!!! If I had started that sprint just a little earlier I think I could have broke 200

I think Pete is planning to do more Rowpro sessions, so I recommend getting in on one if you can -- great motivation!
In any event, since I got 1:57.4 on 10, Paul's law predicts 1:52.4 for 5k, so now I have a longer row that predicts I will make my target of 1:52.5 this Saturday

I was trying to get back home to do this 10k workout but was just an hour late so had to opt for a 45 min row with another group. I rowed the 1st 10 k at 38:08 with no one really rowing at my pacing, I would guess that you and I would have been rowing closer together and probably would have pushed each other a bit, I need all the motivation I can get.
My HR max is @ 170ish with my resting rate at @ 48 ish, I cant imagine getting it up to 200 -- I just started Petes Plan last week so I would love to row some sessions with him if I get the chance though it looks like that group is quite a bit faster than myself. I still have hopes of breaking 18 mins for 5k this sat, though I missed almost a week of training last week

badocter · Post by **badocter** » April 23rd, 2008, 1:04 am

Well you would have finished more than a minute before me !!! I would not let the fact that some of these guys are faster put you off. As you can see from the session I did, there was quite a spread - I think it is pretty much the more the merrier. Pete is using the free trial period right now on Rowpro, so if you see long rows the next week or so that have "Evaluation User" listed as a participant it might be him. He posts on UK forum so you can always check there. I think he will buy a copy of Rowpro when the trial ends.

chickenlegs · Post by **chickenlegs** » April 23rd, 2008, 3:42 am

did 5 km at 1:43.0, 24 spm, 17'10".

the goal of 1:42.0 (17'00") by teh end of this month is very unlikely, but i might give it another go.

Nosmo · Post by **Nosmo** » April 23rd, 2008, 5:38 pm

chickenlegs wrote:did 5 km at 1:43.0, 24 spm, 17'10".

the goal of 1:42.0 (17'00") by teh end of this month is very unlikely, but i might give it another go.

Really? Don't think you can knock 10 seconds off the time, by increasing the spm to 28-30?

No way I could get within 10 seconds of a PR at 24 spm.

chickenlegs · Post by **chickenlegs** » April 24th, 2008, 1:20 am

Nosmo wrote:
chickenlegs wrote:did 5 km at 1:43.0, 24 spm, 17'10".

the goal of 1:42.0 (17'00") by teh end of this month is very unlikely, but i might give it another go.
Really? Don't think you can knock 10 seconds off the time, by increasing the spm to 28-30?

No way I could get within 10 seconds of a PR at 24 spm.

the question really is whether i can hold 28 spm for 17'.
the answer is: no way.
a 4 spm increase is too much.
if i can hold 25 spm i may get 1:42.0 for 5 km.

but it's much easier said than done...

Gerhard · Post by **Gerhard** » April 24th, 2008, 4:27 am

Final test yesterday; 3500 at target pace, easy finish. It was much harder than it should have been. I managed the 3500 @ 1:57.0 @ 27 SPM but my HR got up to 187 (max 'ever' = 195) and there I don't think I could have done another 1500 meters....

But: I got up at 5:30 in the morning; the row was at 21:15 after a hard day at work, traffic jams on the way back and bringing the kids to bed because my wife was out for the evening. That may have had an effect on my performance (my 3K test a few weeks ago felt a lot better than this one)

Battleplan: No rowing until Saturday; I feel I need to recover properly (my recent 60min PB was after 5 days of rest). Have proper meals until Friday night. Light breakfast on Saturday at around 08:00. Plenty of drinking until 10:30. Start 3K warmup around 11:30. Race at 12:00. Start out at 1:57 until 2K (always hard but no problem) ; hang in until 4K (the hardest part) and start counting down to the finish (almost there - killing but rewarding).

I'll die, but I'll die heroically

andyb2004 · Post by **andyb2004** » April 24th, 2008, 7:14 am

I joined Gerhard & Tom for the test yesterday.
RowPro was challenging as it was so busy. After a couple of false starts and a lot of hanging around we finally set off as a field of 3, culled from 7 thanks to starting issues.

Gerhard & I rowed within a couple of metres of each other at steady 1:57 exactly to plan and paddled to the end of 5k after 3500m.
It was really tough going and I'm not sure where the remaining 1500m is going to come from on Saturday.

I will approch it the same as the test, but keep in mind that I 100% can make 3500. After that until 4500 will be a case of gritting my teeth. When there is only 500m to go I can't imagine giving up after coming so far.

iain · Post by **iain** » April 24th, 2008, 8:07 am

Andy & Gerhard,
Glad to hear that you both managed the 3.5k. However much you try and block it out, the knowledge that this isn't for real, will not result in a PB and is "easier" than what is to come makes it harder to maintain than in the actual TT.

Best of luck Saturday

Iain

michaelb · Post by **michaelb** » April 24th, 2008, 10:03 am

good luck on Sat guys. As Iain says, I find test rows to always be harder than they should, and leave me filled with self doubt. But if you can row 1:57 pace for 3500 during training as a test, you can row that for 5k during a race. Once in the excitement of the race, adrenaline kicks in, and the challenge will be holding back at the begining and sticking to your race plan.

tomhz · Post by **tomhz** » April 24th, 2008, 2:50 pm

I joined Andy and Gerhard wednesday on their 3500m+1500m paddle. This was my 2nd row after 3 weeks of inactivity from rowing. I did a lot of running lately.
I have dropped my 19:00 target for week 17. Impossible that I can do that at the moment. Yesterday's 5K was very tough, but I was satisfied with the result. I managed 1:56.5 pace for the first 3500m, dropped pace to 1:59 for the next 1K and sprinted to 19:27.
I think I can join Gerhard and andy next saturday on their 19:30 attempt. I will give them good value for their money.

Tom

Stefan · Post by **Stefan** » April 24th, 2008, 4:49 pm

Hello all!

Late tomorrow I will get home from constant travels, good food and wine during the last two weeks period. I do not think the 18.15 is very doable this weekend but lets see. Perhaps two weeks of rest is the ticket

I have checked for sessions on Oarbits but could not check RowPro beta on my work computer. Good luck all on Saterday!

tomhz · Post by **tomhz** » April 26th, 2008, 8:36 am

A fine race by Gerhard today. He was on schedule for a 19:30 after the first 1K and managed to speed up little by little throughout the whole 5K. He finished in a 19:23.7 PB.
Andy and he were very close for 4500m and then Andy collapsed and lost 15 sec in the final 500m

I stayed ahead of the pack somewhat and build up to a 15m lead with 500m to go. Gerhard did a good final push but I kept my 4 sec lead: 19:19.6.

Still a nice SB for me. 19:00 was out of the question after only 30km of training in the last month.

Tom

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5k challenge Week 17

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