5k challenge Week 17

[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

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

Deal!

[DUThomas]

I haven't yet given up on completing the 5K challenge. I'll give myself until May 11 to do it.

But I have a more pressing issue. Gerhard, what is the next challenge? (And congrats on your PB!)

[Gerhard]

Gerhard, what is the next challenge? (And congrats on your PB!)

No idea; we could have a vote. I'd prefer a few weeks of short distance work, but I'm easy..

Just realized that I actually beat your 5K PB. I was very impressed with it when you achieved it!

[dunechef]

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!

Thanks Stefan - just got back from a weeks holiday at the beach ( no rowing though I did jog 3 days and kayaked every day in the ocean )
Looking forward to OTW - especially rowing in 8+ , though most training is in a 1x and 2x. Cant wait for a new challenge, though the CTC is 5k so I will be rowing one soon though I feel quite out of shape with no rowing for last week. Going to try and get right on Petes Plan on the erg in evenings and OTW in the mornings

[dunechef]

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!

Thanks Stefan - just got back from a weeks holiday at the beach ( no rowing though I did jog 3 days and kayaked every day in the ocean )
Looking forward to OTW - especially rowing in 8+ , though most training is in a 1x and 2x. Cant wait for a new challenge, though the CTC is 5k so I will be rowing one soon though I feel quite out of shape with no rowing for last week. Going to try and get right on Petes Plan on the erg in evenings and OTW in the mornings

[dunechef]

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!

Thanks Stefan - just got back from a weeks holiday at the beach ( no rowing though I did jog 3 days and kayaked every day in the ocean )
Looking forward to OTW - especially rowing in 8+ , though most training is in a 1x and 2x. Cant wait for a new challenge, though the CTC is 5k so I will be rowing one soon though I feel quite out of shape with no rowing for last week. Going to try and get right on Petes Plan on the erg in evenings and OTW in the mornings

[andyb2004]

2nd attempt at my target last night.
Really hard session but without the cramps from the failed attempt a week or so back.
Result 19:28.2 (1:56.8)
1.8 seconds faster than target and 9 seconds off my previous PB.
After taking on board the various suggestions and feedback people gave I set out a second slower and negatively split, and opted to keep the SPM higher.
Looking at the data, it gives the impression of a controlled execution of my plan....I didn't feel like it at the time

Thanks to you all for the support through this challenge - it was a tough one for me....I'm glad it's over

[michaelb]

Great row, Andy, congratulations. I was confident you could do it, 5k's are always hard, and so I am impressed you were willing to take a second crack at it.

The splits and race plan looks perfect to me. How fast were you sprinting down the stretch?

[iain]

Andy,

Great row. That puts the pressure on me to finally take the plunge.

Of the many suggestions, what did you do over the first 100m. I note that you not only kept a consistantly high rating, but managed to negatively split at constant rating. I find that negative splitting (or even even pacing) requires me to increase rating through the piece. Do you not find this, or did you consciously retain power in hand at the start to allow the increase later?

I have had 2 early aborts on attempts so far, but hope to have a serious go early next week. I tried a very fast start, hitting target-16s as an instantaneous split at 39SPM before backing off. I failed to slow as quickly as intended and lost confidence in my ability to continue when target pace was requiring my normal 2k rating.

Regards

Iain

[Gerhard]

Great row Andy! I know that the split times make it look easier than it actually is. Like Michael says, brave of you to attempt it again so soon (and do two hard HM's in between!)...and succeed.

I still don't feel like I'm able to break 19:30, even though I know I did it. A bit surreal. I died during a 5K at 2:06 just recently..mental thing.

Iain, I kept my stroke rate constant at 27 during my 5K -last 200 meters excluded which was all-out at about 30. But 1:57 at 27 SPM is well below my maximum power (3x1K R5 @ 1:56.5 @ 17SPM) so there is a reserve. Good luck with your attempt.

[andyb2004]

Great row, Andy, congratulations. I was confident you could do it, 5k's are always hard, and so I am impressed you were willing to take a second crack at it.

The splits and race plan looks perfect to me. How fast were you sprinting down the stretch?

Thanks Michael, that result has even put me in the 1st boat of the CTC (for a while at least )

I was about avg. 1:57.4 (I think) right up to 200m to go. I rowed the 200 at close to 40 spm 1:45 and collapsed as I crossed the line. Never been so pleased to reach the finish before! I couldn't bring myself to sprint any earlier.

[DUThomas]

Andy, great row! Your race looks perfectly executed!

Cheers!
David

[andyb2004]

Andy,

Great row. That puts the pressure on me to finally take the plunge.

Of the many suggestions, what did you do over the first 100m. I note that you not only kept a consistantly high rating, but managed to negatively split at constant rating. I find that negative splitting (or even even pacing) requires me to increase rating through the piece. Do you not find this, or did you consciously retain power in hand at the start to allow the increase later?

I have had 2 early aborts on attempts so far, but hope to have a serious go early next week. I tried a very fast start, hitting target-16s as an instantaneous split at 39SPM before backing off. I failed to slow as quickly as intended and lost confidence in my ability to continue when target pace was requiring my normal 2k rating.

Regards

Iain

I took 5 or 6 short but very fast strokes at the start, but not with huge force, PM3 showed 1:40 for the last of those but the avg pace was still well over 2:00. I then settled at 1:58 and just focused on holding that until at least half way. There were a few 1:59 pulls in there but I made sure there were more 1:57s to compensate. At half way I focused on getting the avg to 1:57.9. From then on it was a mental battle just to hold it at strokes of 1:57/1:56 to eat into the avg. Down to 1:57.4 with the last 200 metres flat out, high SPM 1:45 splits.
My SPM did drop to 26/27 at points and I could maintain the 1:57 split, but I know that this tires my legs quickly, though actually allows 1 or 2 beat recovery in HR. So I focused on picking up the SPM back to 29 again after a few strokes, though it felt un-natural to do this.
If you are 'handle down' in these situations my recommendation is an audience. Peer pressure can do wonders. I would have stopped if it wasn't a Row Pro session. I used to get Gym staff to watch me, or Row next to me, before I had RowPro on PB attempts.

[michaelb]

Andy, if I understand your report correctly then, it really shows how dramatically you can lower your time by sprinting strongly at the end of a 5k or longer row. For me mentally, when I hit the final 1500m or so, I am continously thinking about when I think I can make my move to sprint. The further back you start sprinting, the better off you are (probably), but then, possibly like you, I keep delaying the moment of when I actually start. I first think I will start at 800m, then I pass that and move it to 600m, then 400m. I usually don't wait til the final 200m, but you pulled it off.

So, your average pace was 1:57.4 with 200m remaining. You finished at 1:56.8. That means you gained 6 secs overall in the final 200m. To do that over 250m, you have to average 12 secs lower in pace. So your sprint was 1:45 or better over the last 200m. Impressive.

[Nosmo]

So, your average pace was 1:57.4 with 200m remaining. You finished at 1:56.8. That means you gained 6 secs overall in the final 200m. To do that over 250m, you have to average 12 secs lower in pace. So your sprint was 1:45 or better over the last 200m. Impressive.

But it is not the best strategy. It would have been easier increasing the pace by 6 seconds over the last 500m, or even better increasing to 1:54 with 1000m to go, or even to 1:56 with 2K to go.

Don't think I could ever sprint 200m 12seconds faster at the end of a 5000 PB. Hell that's my 500m PB pace! He did what he had to do to get his goal--but it must have taken a lot of guts at the end.