5 k ergo time
Posted: November 9th, 2008, 4:51 pm
Hi,
I am currently working on trying to get my 5k time down. Currently its 5k at 1.55 splits rate 20 which gives me a time of 19.15. Were doing 5 k testing each month and Id like to get down to the 18. 20 mark. Next month were testing at a rate of 24. I can do an hour on the ergo continuos rating 20 with a split average of 1.59/2-01. I am 75 kilos and around 5ft 10 inches.
We do 2 strength weights sessions a week, 2 days rowing, a circuit sessions and 2 days on the ergo. On the ergo we do 3 by 20 min piece and an hour piece the second day.
I'd really appreciate any tips/info as the rest of the lads in the squad are ahead of me in the ergo and I want to get a good time.
thanks
shane
I am currently working on trying to get my 5k time down. Currently its 5k at 1.55 splits rate 20 which gives me a time of 19.15. Were doing 5 k testing each month and Id like to get down to the 18. 20 mark. Next month were testing at a rate of 24. I can do an hour on the ergo continuos rating 20 with a split average of 1.59/2-01. I am 75 kilos and around 5ft 10 inches.
We do 2 strength weights sessions a week, 2 days rowing, a circuit sessions and 2 days on the ergo. On the ergo we do 3 by 20 min piece and an hour piece the second day.
I'd really appreciate any tips/info as the rest of the lads in the squad are ahead of me in the ergo and I want to get a good time.
thanks
shane