Sub 39 min 10K

vigtoire · Post by **vigtoire** » February 17th, 2009, 2:39 am

Hi,

Edging closer to sub 39min 10K. Down to 39:08.01 and would welcome suggestions where is recommended to trim off those few seconds. I currently row around 1:58 pace for most of the row apart from 100 meter bursts (@1:49) every 1000 meters down to 2000 and then every 500 meters to the finish with the last 200 at all out pace

Thanks for your time,

Vig

jays · Post by **jays** » February 17th, 2009, 3:19 am

i personally think that the bursts of speed are not a good idea.Find the steady pace needed for the time and stick to it.Then the extra energy you have saved from not doing the bursts you can try a sprint finish for the last 1 or 2k.(The predictor always gives me a good idea of how the row is going)

Bob S. · Post by **Bob S.** » February 17th, 2009, 1:09 pm

vigtoire wrote:Hi,

Edging closer to sub 39min 10K. Down to 39:08.01 and would welcome suggestions where is recommended to trim off those few seconds. I currently row around 1:58 pace for most of the row apart from 100 meter bursts (@1:49) every 1000 meters down to 2000 and then every 500 meters to the finish with the last 200 at all out pace :)

Thanks for your time,

Vig

Sprint bursts during relatively long pieces have been recommended for training for shorter pieces, especially for the 2k, but if you are doing the long piece to try to get a PB, the bursts will just burn up needed energy and spoil your PB attempt.

You have a choice of either doing the 10k to try to get your best time on that 10k or using the 10k as a training piece for improving your 2k. The bursts would probably be fine for the later, but would be counterproductive for the former.

Bob S.

c2jonw · Post by **c2jonw** » February 17th, 2009, 1:36 pm

My favorite distance. I just did a 37:57 and my 1000 meter splits ran from 1:53.8-1:54.3 pace, with the last 1000 at 1:51. Steady state is the most efficient way to go. Get a good warm up and put it on 1:57 for the entire piece. Good Luck.......C2JonW

vigtoire · Post by **vigtoire** » February 17th, 2009, 2:26 pm

Well, you have certainly made me think about my strategy! I will do a test run in a couple of days and let you know how it goes. Thanks for your responses.

c2jonw- my favourite distance as well

atblsb · Post by **atblsb** » February 17th, 2009, 9:48 pm

I recently set a PR for the 10K last weekend (33:48.4 or 1:41.4 pace). My strategy was to row a negative split race. I rowed the first 3,000 at 1:42-1:43, moved to 1:41-1:42 for the next 3,000, 1:41 for the next 3,000, and 1:38-1:41 for the last 1,000. Try not to focus on your 39 minute barrier - I had the same issue with 34 minutes. Good luck.

c2jonw · Post by **c2jonw** » February 18th, 2009, 11:08 am

atblsb, Wow, great time for a 10k! If I had rowed that piece I would know that I could go faster if I were to row even splits. You should now have the confidence to start out at 1:41-1:42 and hold it till the last 2k. At that point you see how you feel and go for it. C2JonW

vigtoire · Post by **vigtoire** » February 24th, 2009, 5:27 am

I did it

38:59.6 - 2k splits of 1:56.5, 1:57.4, 1:58.1, 1:59.1 & 153.7.Thanks for all your advice - as you can see I found it hard to keep a steady 1:57, especially in the 4th split...Will now work on the keeping it more steady and slowly improving my overall time...

RowtheRockies · Post by **RowtheRockies** » February 24th, 2009, 2:33 pm

Nice Job Vigtoire! It is always especially satisfying breaking the barried down to the next minute.

Cheers,

Rich

c2jonw · Post by **c2jonw** » February 27th, 2009, 9:55 am

Vigtoire, Way to go! It's great getting through one of those barriers. The next one I would suggest would be 38:40 or 1:56 splits. To do this you'll need to do some workouts at a faster pace to build strength and some workouts at longer time/distance to build endurance. Good Luck! C2JonW

Concept2 Forum

Sub 39 min 10K

Sub 39 min 10K

Re: Sub 39 min 10K

New Outlook

I did it!