2K challenge week 51

Gerhard · Post by **Gerhard** » November 13th, 2007, 5:10 am

The following is a test protocol devised by the French Rowing Federation (FRF) which attempts to both maximise and predict 2,000m race performance. This protocol is undertaken the day before an athlete’s 2,000m test. From the results the FRF then structure a race strategy for the athlete to follow during the race.

French Rowing Federation 2,000m Race Strategy (based on 500m Test)
500m test 1st 500m (92%) 2nd 500m (88%) 3rd 500m (88%) 4th 500m (91%) Predicted 2,000m

1:30 1:37.8 1:42.3 1:42.3 1:38.9 6:41.3
1:31 1:38.9 1:43.4 1:43.4 1:40.0 6:45.8
1:32 1:40.0 1:44.6 1:44.6 1:41.1 6:50.2
1:33 1:41.1 1:45.7 1:45.7 1:42.2 6:54.7
1:34 1:42.2 1:46.8 1:46.8 1:43.3 6:59.1
1:35 1:43.3 1:48.0 1:48.0 1:44.4 7:03.6
1:36 1:44.4 1:49.1 1:49.1 1:45.5 7:05.1
1:37 1:45.4 1:50.2 1:50.2 1:46.6 7:12.5
1:38 1:46.5 1:51.4 1:51.4 1:47.7 7:17.0
1:39 1:47.6 1:52.5 1:52.5 1:48.8 7:21.4
1:40 1:48.7 1:53.7 1:53.7 1:49.9 7:25.9

I hate the French!

DUThomas · Post by **DUThomas** » November 13th, 2007, 10:33 am

Gerhard wrote: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 ). Don't forget that you HAVE reached your target. I did not. so if someone should complain it should be me. Not you. Whimp.

Thanks, I more or less had forgotten that!

What's annoying me this week is that, mentally, I'm so unprepared for the 10K (it just seems so long, for some reason). I hope to get in a respectable effort this week, then I'll move on to the 2K.

Stefan, feel free to join us in the 2K challenge. The next challenge after that will be a HM in week 7 of 2008.

Gerhard, are you sticking with your 2k goal. In my opinion, don't let the French dictate your goal!

andyb2004 · Post by **andyb2004** » November 14th, 2007, 6:02 am

Gerhard wrote:Too bad you are not on rowpro. How long have you been rowing?
The bad news is that is has completely outdated your 5K PB and your 2K PB . 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?

How much does rowpro cost? Will it run under Win2000? I might be able to take a laptop and use the wireless connection at the gym. Does it require the latest firmware on the PM3 as I know the gym machines have the early version.

I've been using the erg since 2004, but only since I changed job in May have I had the chance to go to the gym regularly. I ditched the rest of my gym routine and concentrated on rowing to build up for the FM. Prior to May I used to spend a week a month in The Netherlands so I rowed there too! I think its the regularity that has enabled me to progress.
As for the new 10k pb I suspect I could have gone faster on the first attempt but I rated too slow - a habit from FM. Also this time there was no pressure - I didn't matter if I quit or had to slow down so I threw caution to the wind

2k target, hmm. I will stick at 7:30 for the minute, but I will either do the 500/1000 tests or see if I can actually do 7:30 already. If this shows a tougher target is realistic I will revise. Of course I want to improve, but I also want to enjoy - too much pressure and missing goals might take the fun out of it

DUThomas · Post by **DUThomas** » November 14th, 2007, 9:01 am

andyb2004 wrote:Of course I want to improve, but I also want to enjoy - too much pressure and missing goals might take the fun out of it

Definitely the right attitude!

DUThomas · Post by **DUThomas** » November 14th, 2007, 9:08 am

I managed to restore a little confidence in my rowing this morning. After a 2K warm-up, I rowed 5K, maintaining a 1:58 pace that seemed solid and sustainable, and then sprinting the last 500m to bring the overall pace down to 1:57.5. 19:30, not too far off my 5K PB. Maybe I should go after my 5K....

Gerhard · Post by **Gerhard** » November 14th, 2007, 10:25 am

Andy,

Rowpro will probably work in your gym, but maybe it's more a gadget for home-use. You can check www.digitalrowing.com for specs.

BTW, I'm not suggesting that you should change your target. Enjoying things is very important. I sort of knew that I was going to fail my 10K (no reason whatsoever to think I could actually do 40:30) and that made erging a lot less fun. But I do think that if you pace your 2K properly you might surprise yourself!

Gerhard · Post by **Gerhard** » November 14th, 2007, 10:41 am

Wednesday 14-11

3x2K, few minutes rest and a very slow recovery 1500 in between.

Finished the pieces in 7:38, 7:49 and 7:52. Hard work but the long rest makes it bearable. The 7:38 was a PB (1:50 last split to make it happen), but I hope it won't last for too long

I have no idea where the extra 20-25 seconds can be found, because it was pretty hard to get to 7:38. But my HR behaviour during the first 1K was nearly the same as during last Fridays 1K at 1:45.

For some reason it seems that I can start fast without dying too fast. I might go for a fly-and-(hang in or)-die, starting at 1:47, one of these days. For some reason I think it suits me better than negative splitting (for anything up to 2K).

tomhz · Post by **tomhz** » November 14th, 2007, 7:24 pm

I did a submaximal 2K last monday.

7:26.1 with extreme negative pacing. First 1K was 3:47, second half was 3:39.

That restored my confidence for the BIRC next sunday. I don't think I will reach my 7:15 target at the BIRC (racing in public does not seem to be my strongest point

) but I can count on an improvement over last year (7:24). After the BIRC I will stay focused on the 2K until week 51 and see what is possible.

Gerhard, I am very curious about your final 2K outcome. Your 1K definitely predicts a sub 7:15, but then you should be able to do 3x7:40 without a problem. Last season, I did a 7:18 2K and managed 3x7:35 in training.

Tom

johnlvs2run · Post by **johnlvs2run** » November 14th, 2007, 7:37 pm

andyb2004 wrote:New PB 40:56.3 (2:02.2)

my HR was just slightly higher throughout , but I rated a lot higher.

Congratulations, Andy.

What was your rating?

DUThomas · Post by **DUThomas** » November 14th, 2007, 11:33 pm

I rowed again this evening. I considered re-attempting the 10K, but decided against it.

So I tried a 2K, and, since I haven't done one before, it was a PB!

My time was 7:23.3, with an average of 30 spm and 500m splits of 1:50.0, 1:52.5, 1:52.6, and 1:48.3.

There were a few instances where I slowed down dramatically for a few strokes (and, given my recent track record, naturally considered quitting), then picked it back up. If I can eliminate those lapses and otherwise maintain the pace, I can pick up maybe 4 or 5 seconds. But, like Gerhard, I don't know where to find the other seconds needed to hit my target of 7:00, especially since week 51 is less than 5 weeks away.

I really can't imagine lowering each of my splits by 6 seconds and living to tell about it, so I'll probably revise my target. Maybe 7:10?

Now a random thought: In the past two months or so, I have thrown in a lot of small intervals (power 10s, 20s, or 30s, as well as Tabata intervals) into my rowing, and I've added leg squats, lunges, good mornings, and upper body exercises to my workouts. During that time, the pace of my "normal" rowing has picked up by about 5 seconds/500m, with no apparent increase in effort. Could there be a connection?

Bob S. · Post by **Bob S.** » November 15th, 2007, 1:08 am

DUThomas wrote: Now a random thought: In the past two months or so, I have thrown in a lot of small intervals (power 10s, 20s, or 30s, as well as Tabata intervals) into my rowing, and I've added leg squats, lunges, good mornings, and upper body exercises to my workouts. During that time, the pace of my "normal" rowing has picked up by about 5 seconds/500m, with no apparent increase in effort. Could there be a connection?

There is a word that describes it. I think that it is called "training" — or some such thing.

Bob S.

DUThomas · Post by **DUThomas** » November 15th, 2007, 8:54 am

Bob S. wrote:There is a word that describes it. I think that it is called "training" — or some such thing.

Bob S.

Incredible! -- There's already a word for my discovery??!

Gerhard · Post by **Gerhard** » November 15th, 2007, 11:45 am

tomhz wrote:Gerhard, I am very curious about your final 2K outcome. Your 1K definitely predicts a sub 7:15, but then you should be able to do 3x7:40 without a problem. Last season, I did a 7:18 2K and managed 3x7:35 in training. Tom

I don't follow general rules for endurance. I've learned to accept that. My pace for 3x2K has improved with almost 1.5 seconds in 2 weeks, so I may get to 7:40 average in about 4 or 5 weeks. Just work hard and see what happens.

Good luck at BIRC.

andyb2004 · Post by **andyb2004** » November 15th, 2007, 12:43 pm

Tom, just wondering (being nosey!) Are you travelling from NL to BIRC or do you live in UK now? Good luck in any case

Nosmo · Post by **Nosmo** » November 15th, 2007, 1:36 pm

Gerhard wrote:
tomhz wrote:Gerhard, I am very curious about your final 2K outcome. Your 1K definitely predicts a sub 7:15, but then you should be able to do 3x7:40 without a problem. Last season, I did a 7:18 2K and managed 3x7:35 in training. Tom
I don't follow general rules for endurance. I've learned to accept that. My pace for 3x2K has improved with almost 1.5 seconds in 2 weeks, so I may get to 7:40 average in about 4 or 5 weeks. Just work hard and see what happens.

Good luck at BIRC.

Gerhard,
What do you do for endurance? How often do you row over 10k?
Your 500m is way faster then mine, your 1000 is also faster, but I turned in a very soft 7:11 last year for a 2K, and a 18:53 for 5K. Seems like you really need to work on endurance and your 2K time should come way down.

Nosmo
47, 148lbs, 5'7"