5K challenge week 35
Friday 10-8
Target: 2x3K @ 2.00
First 3K in 11.57, could not hold pace after 1500 meters in the second one.
30 minutes rest; penalty workout
5x1K, rest until HR back to 100. All intervals around 3.56
Target: 2x3K @ 2.00
First 3K in 11.57, could not hold pace after 1500 meters in the second one.
30 minutes rest; penalty workout
5x1K, rest until HR back to 100. All intervals around 3.56
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Hi Gerhard,
As a longtime lurker in this forum, I'd like to offer you my encouragement! You've certainly made great progress, and my money's on your breaking 20:00!
At least privately, I've joined your challenge. I haven't officially joined because I have no "all out" PBs to show for myself. Last Sunday, I rowed 3x5K at 20:40, 20:36, 20:50, and I recently rowed 5K at 20:01 (so close!) as part of a longer row. At least tentatively, I'm going to shoot for 5K at 19:30 in the last week in August. I'll try an all-out effort in the next few days to see if 19:30 is sensible.
I'm a few years older, a centimeter taller, a few kilos heavier, and a more senior rower by about four months (not counting my rowing in college, which is but a distant memory).
Cheers, and good luck!
David
As a longtime lurker in this forum, I'd like to offer you my encouragement! You've certainly made great progress, and my money's on your breaking 20:00!
At least privately, I've joined your challenge. I haven't officially joined because I have no "all out" PBs to show for myself. Last Sunday, I rowed 3x5K at 20:40, 20:36, 20:50, and I recently rowed 5K at 20:01 (so close!) as part of a longer row. At least tentatively, I'm going to shoot for 5K at 19:30 in the last week in August. I'll try an all-out effort in the next few days to see if 19:30 is sensible.
I'm a few years older, a centimeter taller, a few kilos heavier, and a more senior rower by about four months (not counting my rowing in college, which is but a distant memory).
Cheers, and good luck!
David
Thanks David! Nice to know someone is actually reading this threadDUThomas wrote: my money's on your breaking 20:00!
. It will be tough, but I'm really aiming at 20.00 and I actually believe I can make it. The last 1000 meters will be hell, but at that pace it's only 4 minutes! I hope you break your 19.30. Keep me posted. Maybe we can set a new challenge (for whatever distance) once this thing is finished.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
wednesday 15-8
30 minutes row on rowpro, 7233 meters @ 2:04.4. PB by 85 meters.
Friday 17-8
500 meters for fun, 1:37.1. PB by 2.3 seconds, the erg bounced over the floor during the first 5 or 6 strokes, which cost me about 1 to 1.5 seconds.
3x2K, (few hours later), 7.59 / 7.58 / 7.58. Variable rest interval (wait until HR below 100, around 5-7 minutes).
Only two more weeks to go for the 5K-challenge...
30 minutes row on rowpro, 7233 meters @ 2:04.4. PB by 85 meters.
Friday 17-8
500 meters for fun, 1:37.1. PB by 2.3 seconds, the erg bounced over the floor during the first 5 or 6 strokes, which cost me about 1 to 1.5 seconds.
3x2K, (few hours later), 7.59 / 7.58 / 7.58. Variable rest interval (wait until HR below 100, around 5-7 minutes).
Only two more weeks to go for the 5K-challenge...
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Hi Gerhard,
I look forward to setting a new challenge when this one is done! Since I'm so late in joining, I'm really viewing the current challenge as the impetus I need to make myself set a PB in the 5K.
I've been rowing since December and have yet to establish any PBs for any distance. Submaximal is my motto, apparently!
Yesterday's row: 15K -- 12K at 2:04.7, and 3K at 2:05; a few minutes rest between.
I rowed four times (each 6K-8K) last week at anemic paces.
What's your strategy for your 5K? How long a warm-up? Are you going to try for the PB each day from the 27th to the 31th? Or just a couple of days?
David
I look forward to setting a new challenge when this one is done! Since I'm so late in joining, I'm really viewing the current challenge as the impetus I need to make myself set a PB in the 5K.
I've been rowing since December and have yet to establish any PBs for any distance. Submaximal is my motto, apparently!
Yesterday's row: 15K -- 12K at 2:04.7, and 3K at 2:05; a few minutes rest between.
I rowed four times (each 6K-8K) last week at anemic paces.
What's your strategy for your 5K? How long a warm-up? Are you going to try for the PB each day from the 27th to the 31th? Or just a couple of days?
David
David,DUThomas wrote:
I've been rowing since December and have yet to establish any PBs for any distance. Submaximal is my motto, apparently! :)
David
I find your statement puzzling. If you have done any particular distance once, you have established a PB. I suppose that a strict grammarian might quibble with that, saying that there has to be three for one of them to be the best that you have done. When I first did a marathon, I regarded as a PB. The fact that it was my best, worst, and only marathon didn't matter to me. I still thought of it as a PB.
Now that I have finally completed three, I can say that one of them was the best of the three and be grammatically correct, but to me that is just pointless semantics. Whether any of the three was maximal or not is another matter. A PB doesn't have to be your "BP" (Best Possible). It just has to be a piece completed with the time and distance measured.
Bob S.
Hi Bob,
I take your point (and appreciate your suggestion that you need three to have a "best" performance!). I suppose if I were to finish a marathon, I would count it as a PB simply because I have doubts about whether I could even finish one.
On the other hand, for distances up to 10K, I know I can complete the distances, so I view a PB as a BP -- i.e., a time that represents my maximal effort and that I would like to beat, but one that I have no real certainty that I could beat. By that standard, I don't have any real PBs since I haven't established any times that represent my maximal efforts (typically, for example, I roll my warmups into my (too early!) morning weekday rows, and my weekend rows are intended to be longer and slower).
Now that you raise the issue, I'm curious how others view PBs.
In any event, I think it's high time that I established some PBs (using my definition)!
Cheers!
David
I take your point (and appreciate your suggestion that you need three to have a "best" performance!). I suppose if I were to finish a marathon, I would count it as a PB simply because I have doubts about whether I could even finish one.
On the other hand, for distances up to 10K, I know I can complete the distances, so I view a PB as a BP -- i.e., a time that represents my maximal effort and that I would like to beat, but one that I have no real certainty that I could beat. By that standard, I don't have any real PBs since I haven't established any times that represent my maximal efforts (typically, for example, I roll my warmups into my (too early!) morning weekday rows, and my weekend rows are intended to be longer and slower).
Now that you raise the issue, I'm curious how others view PBs.
In any event, I think it's high time that I established some PBs (using my definition)!
Cheers!
David
Sunday 19-8
Morning: 8K steady @ 2:10 @ 20 SPM
Evening: 3K @ 1:57.4, splits 1:59 / 1:59 / 1:58 / 1:58 / 1:54 (per 600)
Conclusion: the finish on my 3K indicates I could have gone faster. In order to break 20.00 on the 5K I think I must hold a steady 1:56.5 for 3K. It will be hard, but now that I'm getting so close I really want to break that 20!!
Morning: 8K steady @ 2:10 @ 20 SPM
Evening: 3K @ 1:57.4, splits 1:59 / 1:59 / 1:58 / 1:58 / 1:54 (per 600)
Conclusion: the finish on my 3K indicates I could have gone faster. In order to break 20.00 on the 5K I think I must hold a steady 1:56.5 for 3K. It will be hard, but now that I'm getting so close I really want to break that 20!!
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
I think I'll try twice, wednesday 29-8 and friday 31-8. Proper warmup of about 2 or 3K, stretch a bit and GO.DUThomas wrote:
What's your strategy for your 5K? How long a warm-up? Are you going to try for the PB each day from the 27th to the 31th? Or just a couple of days?
David
I'll try to pace my first attempt evenly at 2:00 and just try to hang in until the end. I don't expect a very strong sprint at the finish.
If I fail on the first attempt then I'll start off at 2:02 on the second attempt and see how I feel after 2K.
If I break 20 on the first attempt I might try a "fly and die" on friday, starting at 1:58 and see where it leads me.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
I'm planning on trying twice as well. My first will be this weekend, and the second will be Thursday or Friday.
I know I'm breaking the rules by doing the first one this weekend, rather than between the 27th and 31st.
But I think I'll need all the help I can get to reach 19:30! On weekends, I row a couple of seconds better per 500m -- something about being rested, hydrated, and fed, as opposed to my weekday rows at 6 am on a virtually empty stomach!
I know I'm breaking the rules by doing the first one this weekend, rather than between the 27th and 31st.
But I think I'll need all the help I can get to reach 19:30! On weekends, I row a couple of seconds better per 500m -- something about being rested, hydrated, and fed, as opposed to my weekday rows at 6 am on a virtually empty stomach!Wednesday 22-8
Morning session:
5K, test the effect of fly and die. First 2K at 1.58, slowed down to 2.03 for the next 1K. One minute rest and worked my way to the finish in 22.25. Another confidence destroyer.
Evening session:
5K, starting at 2.01 and slowly speeding up to 1.59. Kept it very well until 3K, felt good enough to continue to 3500. One minute rest and easy cruising to the finish in 21.25. Good pace boat for the PB attempt next week.
Conclusion:
The last one was a good row and I think I could have hung in to 5K. The last 1500 meters will be heavy, but my HR was at 180 / 182 after 3500 and my max HR is 193, so I should have something left in the tank.
Main difference with the previous 2 rows is that I decreased the rate for the first 2K from 27SPM to 25SPM, while (almost) maintaining pace. I may be able to increase the rate for the final 1500 meters next week!
Morning session:
5K, test the effect of fly and die. First 2K at 1.58, slowed down to 2.03 for the next 1K. One minute rest and worked my way to the finish in 22.25. Another confidence destroyer.
Evening session:
5K, starting at 2.01 and slowly speeding up to 1.59. Kept it very well until 3K, felt good enough to continue to 3500. One minute rest and easy cruising to the finish in 21.25. Good pace boat for the PB attempt next week.
Conclusion:
The last one was a good row and I think I could have hung in to 5K. The last 1500 meters will be heavy, but my HR was at 180 / 182 after 3500 and my max HR is 193, so I should have something left in the tank.
Main difference with the previous 2 rows is that I decreased the rate for the first 2K from 27SPM to 25SPM, while (almost) maintaining pace. I may be able to increase the rate for the final 1500 meters next week!
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Hmmm -- I see you went with a confidence-destroying bad row followed by a fly-and-die; I opted for the equally effective three days of bad rowing! 
I avoided a fourth day of desultory rowing by getting on the NordicTrack ski machine instead. More seriously, your evening session suggests you're on track to hit 20:00.
I'm hoping to make my first attempt tomorrow. Since I didn't do a practice run to see if 19:30 is even realistic for me, I'll just have to find out this weekend!
I avoided a fourth day of desultory rowing by getting on the NordicTrack ski machine instead. More seriously, your evening session suggests you're on track to hit 20:00.I'm hoping to make my first attempt tomorrow. Since I didn't do a practice run to see if 19:30 is even realistic for me, I'll just have to find out this weekend!