5k challenge Week 17

[badocter]

I have checked for sessions on Oarbits but could not check RowPro beta on my work computer. Good luck all on Saterday!

There is a session on Beta tonight at 19:00 GMT. I have just registered, so that makes 5 in that session.

Great work Gerhard, Andy, Tom, Paul ,and Wilbert for your effort earlier today. Looking forward to some more details from the rest of you guys about how it went.

[badocter]

As it turns out, 3 of the other 4 registered were no-shows, so it was just me and Joe Vanischak who was planning 3 seconds faster pace than me, but just having one other is motivating regretably he lost his connection 1k in Anyway, it got me primed and I beat my target pace (which was 1:52.5) with a 18:37.8 (1:51.8 ) .(previous was 19:08.5) Solid from begining to end with just a little sprint left for the last 1k. the details:

Code: Select all

dist  /pace  SR HRend
1000m 1:52.7 26 167
1000m 1:52.1 25 180
1000m 1:51.9 25 185
1000m 1:51.6 27 188
1000m 1:50.7 28 195

Very happy about this. Stefan was right to nudge me to a more agressive goal when I joined this thread.

Anyway, mission accomplished. 2500m CTC attempt will be next in a few days

[dunechef]

As it turns out, 3 of the other 4 registered were no-shows, so it was just me and Joe Vanischak who was planning 3 seconds faster pace than me, but just having one other is motivating regretably he lost his connection 1k in Anyway, it got me primed and I beat my target pace (which was 1:52.5) with a 18:37.8 (1:51.8 ) .(previous was 19:08.5) Solid from begining to end with just a little sprint left for the last 1k. the details:

Code: Select all

dist  /pace  SR HRend
1000m 1:52.7 26 167
1000m 1:52.1 25 180
1000m 1:51.9 25 185
1000m 1:51.6 27 188
1000m 1:50.7 28 195

Very happy about this. Stefan was right to nudge me to a more agressive goal when I joined this thread.

Anyway, mission accomplished. 2500m CTC attempt will be next in a few days

Well done William .8 under projected pace with no one around you is impressive.
Thunderstorms are a problem with satelite internet connection -was hoping for company on this row, couldnt get up early enough to row with earlier group. Got off to a good start and just kept rowing when internet went down Stuck with plan ( benefit of rowing just on PM4 not macho fly and die - which I am apt to do )
dist /pace SR HRend
1000m 1:49.1 28 157
1000m 1:48.1 28 165
1000m 1:47.5 30 167
1000m 1:47.9 31 172
1000m 1:47.4 33 181
5000m 1:48.0 30 168 avg
17:59.9 was faster than my original (updated ) goal of 18:10 yet I feel if I was racing down the last 500 with somone with me I may have went a few seconds faster - I was gassed though and last 250 was way to high a rate with nothing left in legs - OTW earlier in day probably didnt help but I am pleased with results. My clubs first regatta of season is in May and I will be rowing in Masters Races at 1000 meters so this challenge has got me in great shape for racing. Now if my coaches can get me to translate it into the 1X and 2+ in which I will do most of my racing I will be happy

[badocter]

Good times for you as well (I did not realize you were "dunechef" at the time) Even though I was by myself for most of it, still felt like a community row since I knew you were still going out there somewhere.

[andyb2004]

Saturdays PB attempt didn't go so well for me.
It was tough from the outset, which I expected, but as we approached 4k the pain that had been building up in my sides became unbearable and I had to back right off for a few strokes. I picked it back up to 1:57 but could not hold it. I paddled for a bit and was able to get sprinting for the last 500 but of course this was too late. I finished 0.5 sec slower than current PB.

To try to understand what went wrong I looked at the data from the 3.5k test we did a few days ago and compared to Saturday. (below top is 3.5 test paddle to end, lower is 5k test from Saturday).
Whilst its limited in detail you can see from the 1st 3 1000m splits that I was very slightly slower, but more notable is my higher HR. It might only be a 7 to 10 beats, but when your at your limit you guys will know what this feels like!
So conclusion is that 19:30 is probably at the absolute limit of what I can do right now.... but only on a good day. The pain/cramp I suffered was probably from overworking those muscles that tense on every stroke, but also deal have to deal with respiration.

On the plus side my legs felt fine and I still had someting in the tank as you can see from the lowest image. It was just the one set of muscles that surrendered.
I'll have another crack at it soon.

Thanks to Tom for pacing us. And big Congrats to Gerhard for blowing away his goal. Nice job




(other takeaway from the chart....must get that chest strap sorted!)

[johnlvs2run]

Andy, that's quite a variation in stroke rate, from 30 to 27 on the 3.5 and 29 to 27 on the 5k.

Was it warmer for the second trial than the first one?

Why do you think your heart rate was higher?

[badocter]

Looks like we may have to take another shot at this distance soon. On the UK forum word is that 5k unrestricted will be the May CTC.

[Gerhard]

Saturday 26-4:

19:23.7

Not much to add to the previous posts which described our Saturday morning race. Happy with the result and the way it was achieved.

I had a very good day and maybe I could have gone a few seconds faster considering the negative splitting (splits 1:57.7 1:57.0 1:56.8 1:56.7 1:53.8) and the fact that I recovered a lot faster than after after my 1K and 2K time trials. I could actually walk down the stairs when we were done!

My heartrate was all over the place. It was 180 after 1K and averaged 186 for the whole piece. Thats 95% of max HR for almost 20 minutes, highest average ever. I felt OK, so it must have been the adrenaline, but strange that my average HR was higher than my ending HR after the 2K time trial in December .

[michaelb]

Nice rowing guys. Stephan: would you be willing to go back to page 1 and update the target list to see where people finished? I have lost track of people's targets and who has done what.

Andy: bummer about that cramp. Do you have any idea what caused that? You may be faster if you could row without that pain. Sometimes those things happen. I don't really notice anything unusual about your HR data. My experience is that my HR for a 5k test starts high, and goes steadily higher, finishing the last 5 minutes at or near my HR maximum. Is your HR max above 180? You were below that the whole way.

As John suggests, I wonder about your SR, and whether you might do better holding a slightly higher SR, in the 29-30 range. That can be a challenge though if you train at low SRs a lot and aren't used to rowing like that. Your pacing for a 19:30 for the first 3k was also a bit quick; you were under 1:57 at 2k and 3k; when I think at that point in the race you could be half second or more in pace slower than that, and still be able to pick up those 5-10 secs in the third half of the race.

For me, I am pretty sure that I won't do another hard 5k til next year. But I may be willing to go 18:40 or so for the CTC if we want to keep racing this into May.

[michaelb]

Reading Gerhard's post more carefully, I can see that Andy got sucked out with Gerhard and rowed with him for the first 3k, right? At that point in the race, you were at 19:30 +1 sec, which in my view is not rowing 19:30 pace, but more like 19:25 or better pace (as Gerhard finished in the end). So you had the fun and the pain of a real online race, but maybe not the best overall pacing for going under 19:30.

Gerhard's HR experience is similar to mine when I do all out 5ks.

[andyb2004]

Michael, John, Thanks for the feedback.
Because the 'test' 3.5k went ok setting off at 1:57 from the outset I assumed it would work to row a flat pace for the 5k. I since had the same thoughts that you point out... that if I was able to hold 1:57 from the start I would actually finish ahead of 19:30 with a push at the end.
My HR was certainly higher when I did the 5k versus the 3.5 for same pace vs. distance. I haven't come down with a cold or anything, and it wasn't hot. Only explanation is adrenaline!
I will do another with a negative split plan. I need to do the maths.
I was quite comfortable at 29/30 SPM but deliberately dropped it as I thought it might be too high to sustain, that said, I'm not tall so perhaps 30 is not unrealistsic.
I willl check my diary and maybe 1 or 2 of you would be good enough to pace on RowPro.
Cheers.

[Gerhard]

I willl check my diary and maybe 1 or 2 of you would be good enough to pace on RowPro.
Cheers.

I will pace you. I need to do a fast 5K for the CTC anyway and I feel a bit guilty for sucking you into the 5K, although it got you only 500 meters short of a 19:25 PB. Maybe you should enter the 4.5K PB in your signature

Pick a date and I'll (try to) be there.

[Gerhard]

Andy, I just check the rowpro result list and I noticed that you did a HM @ 2:07 within a day of your all-out 4500 meters. Impressive! I tried to do an hour at 2:09 yesterday and failed miserably (lack of motivation).

Time to start a new season with new targets and new SB's

[andyb2004]

Andy, I just check the rowpro result list and I noticed that you did a HM @ 2:07 within a day of your all-out 4500 meters. Impressive! I tried to do an hour at 2:09 yesterday and failed miserably (lack of motivation).

Time to start a new season with new targets and new SB's

So you pace me to 19:30 5k and I will pace you to sub 90mins HM sound fair

[Stefan]

1000m 1:49.1 28 157
1000m 1:48.1 28 165
1000m 1:47.5 30 167
1000m 1:47.9 31 172
1000m 1:47.4 33 181
5000m 1:48.0 30 168 avg

17:59.9

That was really very impressive Joe! well done to get that extra 0,1 s in at the end..

I can see from the splits that there was some pain involved

Good luck with the OTW racing now!