2K challenge week 51

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Gerhard
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Post by Gerhard » November 11th, 2007, 5:43 am

Saturday (evening), 10-11

Finally did the 1000 / 800 / 600 / 400 / 200 downhill sprints at 1:45.x for each interval. Plenty of rest, about 1 minute per 100 meter. Very heavy, but nice because of the rest. I'm sure this workout is going to help my 2K!

Sunday (morning), 11-11

10K to break 41 minutes. Steady start at 2:03, @ 24 SPM. Dragfactor set on 112. HR drift stable, reached 180 between 5K and 6K. Hung in, afraid of the 4K yet to come, but remained steady at 2:03 until 8K. Increased speed, pace 2:02 until 9K and finished the last 1000 in 1:58. Finished more dead than alive but very satisfied in 40:46.6 and if you don't mind, that was the end of my 10K challenge.... :D

Failed the 40:30, but happy with the result. This is my limit, for now.
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 :-)

tomhz
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Post by tomhz » November 11th, 2007, 8:19 am

Congratulations, Gerhard!

I was afraid you were going to "forget" about the 10K challenge.

:)

You are on schedule for a very good 2K. With one week to go to the BIRC I am not. :cry:

I keep failing on my fast, short sessions. Something is wrong mentally or physically, because these results are not in line at all with my 3:32 on the 1K 4 weeks ago.

Maybe I will try your pyramid training.

Tom

Gerhard
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Post by Gerhard » November 11th, 2007, 8:48 am

tomhz wrote:Congratulations, Gerhard!
Maybe I will try your pyramid training.
Tom
It is not a pyramid; I have a mental problem with pyramids. The advantage of downhill sprints is that the next interval is always shorter than the current one. I like that.

I hope you get youself on track for BIRC. Any plans for final tests on rowpro this week? I can join you / pace you if you like.
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 :-)

Gerhard
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Post by Gerhard » November 11th, 2007, 8:48 am

double post
Last edited by Gerhard on November 11th, 2007, 8:49 am, edited 1 time in total.

DUThomas
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Post by DUThomas » November 11th, 2007, 4:50 pm

Congratulations, Gerhard! :D

Now you can concentrate on the 2K!
David -- 45, 195, 6'1"

[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]

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johnlvs2run
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Post by johnlvs2run » November 11th, 2007, 5:27 pm

1k SB 3:41.2

I should be able to get my 2k SB but might aim for a 5k instead. :wink:
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2

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andyb2004
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Post by andyb2004 » November 12th, 2007, 8:28 am

40:46.6 and if you don't mind, that was the end of my 10K challenge....
I got to 14110 meters, PB increase of exacly 200 meters.
Congratulations on the new PB's Gerhard :D

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andyb2004
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Post by andyb2004 » November 12th, 2007, 8:40 am

I also did the 10k again at the weekend hoping to take 2.9 seconds off. I thought I'd try as I knew there were some other attempts going on and I didn't want you to suffer alone :P - in fact I took 26 seconds off :D :D New PB 40:56.3 (2:02.2)

I re-rowed against my last PB and slowly but surely watched the paceboat disapear B) Looking at the data my HR was just slightly higher throughout , but I rated a lot higher. I think the intervals have got me used to higher SPM again.
I had no idea of my avg split along the way, or projected finish - I just worked as hard as I dared. As you can imagine I was very pleased to see a sub 41 mins at the end!
More than anything I'm relieved to see that I am still 'on form' following all the recent poor workouts early in the morning.

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Post by DUThomas » November 12th, 2007, 9:15 am

I failed! To make it worse, it was a mental meltdown. :oops:

Here are a few details. About two hours after a large lunch, I got on the rower. After an appropriate warm-up, I started my 10K at my target pace, but, after sloshing back and forth for 3K, I decided I had tried too soon after eating. Ok, dumb mistake, but I can live with that.

Four hours later, I tried again. I was just under my target pace for almost 7K, then, inexplicably, I just quit. :shock: I have no excuses -- just didn't feel like it. How pathetic!

Honestly, I'd like to be done with the 10K challenge, but if I don't at least finish a 10K with a good effort, I'll feel like even more of a quitter than I already do. So .... I'm going to try again this week, then I'm done with the 10K challenge. I need a change of scenery!

Andy, congratulations on your PB!!!! :D
David -- 45, 195, 6'1"

[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]

tomhz
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Post by tomhz » November 12th, 2007, 1:47 pm

andyb2004 wrote:I also did the 10k again at the weekend hoping to take 2.9 seconds off. I thought I'd try as I knew there were some other attempts going on and I didn't want you to suffer alone :P - in fact I took 26 seconds off :D :D New PB 40:56.3 (2:02.2)
Andy, congratulations on your PB!

It always feels so good to enter a new minute boundary.

You are only 10 sec slower than Gerhard. You should have rowed together!

Tom

tomhz
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Post by tomhz » November 12th, 2007, 1:55 pm

DUThomas wrote: Honestly, I'd like to be done with the 10K challenge, but if I don't at least finish a 10K with a good effort, I'll feel like even more of a quitter than I already do. So .... I'm going to try again this week, then I'm done with the 10K challenge. I need a change of scenery!
David, take my advise: Handle down after 7K might be a signal that your target just is too hard. So aim for 39:20 in your next attempt If it is your lucky day you might beat or get close to 39:00, but if it is not you still will be happy with a sub 39:20, just like Gerhard is satisfied with his 40:46 (and he is right!)

Tom

Stefan
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To late to join?

Post by Stefan » November 12th, 2007, 5:57 pm

I would like to get under 7.15 for 2 k and under 18.50 for 5k.

I am some way away, my best 2 k is 7.28 but I am moving in the right direction :-)
47 years, 186/85
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Gerhard
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Post by Gerhard » November 13th, 2007, 2:50 am

Andy, congratulations on your PB. Too bad you are not on rowpro. How long have you been rowing? your improvement over the past few months is pretty good.

The bad news is that is has completely outdated your 5K PB and your 2K PB ;). I think that with the improved endurance and the higher strokerate you might be able to break 7:30 with quite a few seconds. Are you going to try an all-out short distance like 500 or 1000 to confirm your 2K target, or are you working towards 7:30 in week 51?

David, Tom might be right. Especially after your sickness and holidays. You know 39.00 is within reach, but it may not be this week. (or it may, you have surprised me before when you came up with 39.20 out of the blue B) ). Don't forget that you HAVE reached your target. I did not. so if someone should complain it should be me. Not you. Whimp.
:wink:
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 :-)

Gerhard
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Re: To late to join?

Post by Gerhard » November 13th, 2007, 2:53 am

Stefan wrote:I would like to get under 7.15 for 2 k and under 18.50 for 5k.

I am some way away, my best 2 k is 7.28 but I am moving in the right direction :-)
Are you going to join the 2K in week 51? It would be nice to break 7:15 before the holidays. What are your other PB's?
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 :-)

Gerhard
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Post by Gerhard » November 13th, 2007, 2:55 am

Tom, any plans for rowpro (old version) this week or are you tapering for BIRC? We both seem to be online every now and then, but not at the same times. Maybe we can schedule some short stuff for the next few weeks.
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 :-)

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