5k challenge Week 17

[Elamonta]

Well bad news first...been diagnosed by training staff with a severely bruised tailbone...it hurts to sit in most chairs...and definitely hurts on the erg. When I asked what could have caused it, they ironically said erging lol...and said that I should take off from erging for a week to let the inflammation go down.

Due to this and having to put more emphasis toward making my team faster (as a whole...does nothing if I train alone lol) I am going to change my goal to sub 18:40.

Today's water workout:

SEAT RACING
Went out in two fours and did 1000m pieces at 26spm and compared the starboards.

So I rowed 5 x 1000m all out at 26spm.

Oh yeah...the good news...well I didn't lose the seat race

[andyb2004]

Put me down for <=19:30
Thanks.

[Stefan]

Put me down for <=19:30
Thanks.

OK, you can handle that!

I did 12k steady state today but could not help pulling har in the last 1000 m. So average speed ended at 1.58,6 at 22 spm while watching the biathlon world championships.

[RR1 Kirk]

I've been following the group's HM pursuits but didn't want to commit to that distance so early in my return to erging ( 2 months).

I'd like to join your 5K Challenge. I'll aim for a goal of 19:19.9, a PB by about 19 seconds.

I'll even try to fit a HM in there somewhere to catch up with the group .

I've been off with cold symptoms for a week and managed a 7777 CTC in 31:04.4 yesterday. Well pleased with that.

Cheers,

[Raffles]

Any chance of joining the fun Need the motivation for this year. After a long lay up and only just back into training. Best time in 2007 for 5k was 19:32 would like to get under 19:00


Cheers

Rob

[Elamonta]

Coach gave us an erg assignment today...row 10k (no restrictions...just complete it)...

So I rowed the first 6k strapless at a 2:05 split (20spm), and then the last 4k was strapped in but did technique drills to take some pressure off my tailbone...

Took 44:00.2 and my tailbone doesn't hurt at all...maybe the 6 ibuprofen a day and icing it 5x daily worked...(that was what our trainer told me to do by the way.)

[Nosmo]

I had been thinking about when to do a first 5K to see where I am. Rather then doing that, I did what I had planned:

4K WU
4x2000m 6' rest.
1:51.7 28
1:51.0 28
1:50.3 26
1:49.9 28
4K Cool down
~14500m total.

Last one got hard the last 750m but the rest felt pretty good

Anyone have experience on how that might translate into a 5K? I'm think that might be equivalent to a 1:53.5 or so.

Debating if I should give one more shot at the HM before the week is out.

[dunechef]

I'll Join the challenge and try for 18:40

Fresh off HM some shorter interval training in order here

Joe V

[Nosmo]

I'll Join the challenge and try for 18:40

Fresh off HM some shorter interval training in order here

Joe V

Welcome Joe. That makes three of us with an 18:40 target! (and one 18:35) We've got some competition going! This could be interesting. Our 5K, 10, 60 min and HM times are very similar but you've got over 30 seconds on my 2K time. Very impressive!

[iain]

I had been thinking about when to do a first 5K to see where I am. Rather then doing that, I did what I had planned:

4K WU
4x2000m 6' rest.
1:51.7 28
1:51.0 28
1:50.3 26
1:49.9 28
4K Cool down
~14500m total.

Last one got hard the last 750m but the rest felt pretty good

Anyone have experience on how that might translate into a 5K? I'm think that might be equivalent to a 1:53.5 or so.

Debating if I should give one more shot at the HM before the week is out.

According to PP see: http://www.concept2.co.uk/forum/viewtop ... start=2700 - 4 x 2k r 5' is approx. 5k pace. So your 1:50.7 average for r6' suggests 1:51.5 or so, 18:35 rather than 18:55! Of course if you are more of a speed merchant you might like to set a slightly slower target.

[Nosmo]

....
- 4 x 2k r 5' is approx. 5k pace. So your 1:50.7 average for r6' suggests 1:51.5 or so, 18:35 rather than 18:55! Of course if you are more of a speed merchant you might like to set a slightly slower target.

I'm not a speed merchant at all--definitely an endurance athlete. The race I'm most excited about is an OTW marathon in September.
If I can do a 18:35 now, I'd be ecstatic. It may indicate that I've gotten a lot faster from all the on the water rowing I did in the summer and fall. I may need to set a much faster target for week 17. Guess I need to do a test soon.

[dunechef]

I'll Join the challenge and try for 18:40

Fresh off HM some shorter interval training in order here

Joe V

Welcome Joe. That makes three of us with an 18:40 target! (and one 18:35) We've got some competition going! This could be interesting. Our 5K, 10, 60 min and HM times are very similar but you've got over 30 seconds on my 2K time. Very impressive!

Thanks for welcome Nosmo - just got that 2k PR at a n Erg Sprint Competition, was pushed by the rowers on either side. I would like to figure out how to set my laptop up for using RowPro for the 5 K attempt. I think that migh push me a little closer to my limit. Rowed a 3 K test yesterday with a fitness group I am working out with 2 times a week and did it in 10:52 -- if I could just hold on for another 2 k that would be 18:06 LOL I was fairly gassed after the 3 k so I 've got some work to do

[Gerhard]

Wednesday, 20-2

My first workout for the 5K challenge. Did 3x1K, about 5 minutes rest. Target pace 1:55, just wanted to see how my body reacts to race pace. Settled at 26 SPM and managed an average pace of 1:54.5 without going all out.

I'll be going on a skiing holiday until the 3rd of March, I won't do any erging but please don't feel sorry for me. I'll catch up.

I hope to do better in the 5K challenge than I did in the HM challenge. More workouts and more variation in the workouts. Increase the 3x1000 at or below target pace to 4x1000, 3x1500, 3x2000, 2x3000 and finally 4x2000 at or below target pace.

[Gerhard]

I've been following the group's HM pursuits but didn't want to commit to that distance so early in my return to erging ( 2 months).

I'd like to join your 5K Challenge. I'll aim for a goal of 19:19.9, a PB by about 19 seconds.

I'll even try to fit a HM in there somewhere to catch up with the group .

I've been off with cold symptoms for a week and managed a 7777 CTC in 31:04.4 yesterday. Well pleased with that.

Cheers,

Kirk, are you on rowpro? We might be able to push each other a bit, some of our times are very similar.

[RR1 Kirk]

Kirk, are you on rowpro? We might be able to push each other a bit, some of our times are very similar.

Gerhard, yes I am on RowPro and I would enjoy some light competition. I'm at GMT -5.

I haven't done a 5K this season (I think my last serious 5K was the DEC 2006 CTC ), so I need some sort of baseline. I know I can get under 20 minutes, I just don't know if it would be by very much.

I have a feeling your times will be getting faster so we'll have some goes while we're still close . Going by your 2K time I think you have a good chance of meeting your goal. I have to work my arse off though.

I did 3 x 1500m with 5 min r @ 1:58.3 last night as a feeler. I was going to do 5 but I missed the start of the 4th, didn't want to play catch-up, and had chores to do in the barn so...

Cheers,