Cross Posting from the Women's forum (1 Million Meters)
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stargazertechie
- 500m Poster
- Posts: 51
- Joined: November 14th, 2006, 6:31 pm
Cross Posting from the Women's forum (1 Million Meters)
I'm an 18 year old collegiate novice, and our team is doing the 1 million meter challenge over the next 10 weeks. I'd really like some advice to avoid burnout and make it to teh end with not only my million meters, but knocking 10 seconds off of my PR for a 20' test.
perfer et obdura; dolor hic tibi: Be patient and tough; some day this pain will be useful to you.
You're not getting much help from the crowd here, are you?
If you want to row 100k a week, it's likely you will want to do many of those meters at moderate intensity. You could pick a simple benchmark, like 2k+25/500 to start, or 65-70% of max HR (measured about 15-20 min into the session).
Don't start too fast or too long. Find a pace and distance that's comfortable and improve from there. Some people suggest that you break longer rows into approx 20 min segments, w/ 90 secs rest to stretch quickly and take on fluid.
Do the long rows at relatively low stroke rates 18-22 spm. The work will be useful endurance training, which can translate into a better 5k.
I doubt that you would want to limit yourself exclusively to long rows during this time, but in addition to some faster work, make sure you're getting enough rest.
Tom
If you want to row 100k a week, it's likely you will want to do many of those meters at moderate intensity. You could pick a simple benchmark, like 2k+25/500 to start, or 65-70% of max HR (measured about 15-20 min into the session).
Don't start too fast or too long. Find a pace and distance that's comfortable and improve from there. Some people suggest that you break longer rows into approx 20 min segments, w/ 90 secs rest to stretch quickly and take on fluid.
Do the long rows at relatively low stroke rates 18-22 spm. The work will be useful endurance training, which can translate into a better 5k.
I doubt that you would want to limit yourself exclusively to long rows during this time, but in addition to some faster work, make sure you're getting enough rest.
Tom