Around the World Row!

ulu · Post by **ulu** » March 24th, 2006, 8:35 pm

Ok, I was able to resurrect things back to the "normal" state.
Whew....

Keep on rowin', eh.

Jim

Calgary Rob · Post by **Calgary Rob** » March 25th, 2006, 5:10 pm

Good work Jim.

The 5km I did yesterday (24th March) included a 2km warm up, a new 2km pb of 7:15.7 (woo hoo) and 1km warm down.

On my long run (22km) today, I found out that it's not a good idea to follow a hard (for me) C2 session with a long run. My shoulders and abs virtually seized up.

Yukon John · Post by **Yukon John** » March 25th, 2006, 5:52 pm

Calgary Rob wrote:Good work Jim.

The 5km I did yesterday (24th March) included a 2km warm up, a new 2km pb of 7:15.7 (woo hoo) and 1km warm down.

On my long run (22km) today, I found out that it's not a good idea to follow a hard (for me) C2 session with a long run. My shoulders and abs virtually seized up.

Great job on the 2k Rob!!! Bummer about your shoulders/abs

. How did your legs hold out on the run? I would have thought that they would have taken a lot of the brunt of the effort.

I had limited time yesterday and felt like doing something hard, so after a 3k warm up, I gave a try at a 30 min. ranking. It wasn't in the cards. Actually, I goofed on it, started out too hard and knew about 12 minutes in that I wasn't going to make it. Oh well, good work out anyway. Today, just an easy day on the bike to recover.

I just noticed that Dan got faster on the Rugby test. Well done Dan! and I forgot to congratulate Brigitte on her excellent effort there to!

danwho · Post by **danwho** » March 25th, 2006, 6:58 pm

Thanks. It took a little more out of me than I expected. My plan was to do the Rugby challenge, rest about 20 min, and then do 2 x 22min. But after the last leg, it took a while to stop coughing so I never did get in my 2x22. Maybe I'll still get to put a few more meters in before the day is done.
Oh well, the candle that burns twice as bright ...
Congratulations to all the bright candles on the team. It is definitely motivating me to shed a little more wax than I would otherwise.

Calgary Rob · Post by **Calgary Rob** » March 25th, 2006, 11:27 pm

Yukon John wrote: Great job on the 2k Rob!!! Bummer about your shoulders/abs . How did your legs hold out on the run? I would have thought that they would have taken a lot of the brunt of the effort.

My legs just felt heavy and "dead", but they didn't seize up. The abs were the most painful, it felt like stitch but all across the front of the stomach.

Shame about your "30 min".

RR1 Kirk · Post by **RR1 Kirk** » March 26th, 2006, 11:28 pm

Well done on the 2K Rob!

I knew it was just a matter of time before I would be relegated to boat 2 so... congratulations to all for making boat 1 faster. I need some company back here though

Cheers,

Kirk

ulu · Post by **ulu** » March 29th, 2006, 12:09 am

10,000,000 Meters!

Nicely done, hosers.

Congrats on the 2k Rob. It must feel nice to knock off a few seconds.

Welcome Lester Wong from Toronto to the Eh!Team.

We are slowly moving our way across Africa. This last 2 legs have been long, but every meter counts. Keep posting your meters to the Eh!Team and they will show up for the around the world row.

Keep on rowin', eh.

Jim

Yukon John · Post by **Yukon John** » March 29th, 2006, 10:37 pm

Welcome to the team Lester

!!!

I was an hour into a fairly hard cycling workout and I started thinking about Rob's great job on his 2k and Shannon also got a pb today by 10 seconds on a 6k, so I decided to switch gears and make an attempt at the dreaded 2k. I got a pb too by 1.9 seconds (6:57.2.) I think it helped doing the cycling before. I felt good and warmed up. So, thanks Rob and Shannon for spurring me on!

I heard the CTC for April is a 10k. That will be nice having one of the rankings to do, so we can try to improve there. I think this will be a good one for the Eh Team. We tend to have quite a few light weights and I think doing the longer distance is an advantage as opposed to the power stuff.

Francois · Post by **Francois** » March 29th, 2006, 11:10 pm

Yukon John wrote: I got a pb too by 1.9 seconds (6:57.2.) I think it helped doing the cycling before. I felt good and warmed up. So, thanks Rob and Shannon for spurring me on!

Congratulations John!
How was your pacing this time

Yukon John wrote: I heard the CTC for April is a 10k. That will be nice having one of the rankings to do, so we can try to improve there. I think this will be a good one for the Eh Team. We tend to have quite a few light weights and I think doing the longer distance is an advantage as opposed to the power stuff.

Yes, 10k is just perfect for an old LWT like me

Cheers!

Francois

ulu · Post by **ulu** » March 29th, 2006, 11:39 pm

Congrats on the 2k John!
And congrats to Shannon on the new PB for the 6k.

You guys are motivating me to try and pull on that chain a little harder. I am going to give a try at a 30 min time trial in the next few days.

Keep on rowin', eh.

Jim

Yukon John · Post by **Yukon John** » March 29th, 2006, 11:41 pm

How was your pacing this time

Francois

Hi Francois,
I think the pacing went ok. I started out at a 1:42 pace, kept it at about 1:43 for the first 600, 1:44 the next 600, 1:45 - 600, and dropped it down to 1:42 for the last 200 metres. My stroke rate was pretty fast, 33 s/m ave. I'm not sure if I could go at that rate with a slower s/r. Do you remember when you did your 2k, about what your s/r was?

I'm thinking of trying the 10k this weekend sometime, but I've learned my lesson on the longer races and will keep the s/r lower.

RR1 Kirk · Post by **RR1 Kirk** » March 30th, 2006, 1:39 am

Congrats on the PBs John & Shannon.

I'm also impressed by the new new version of "Canada Goose" on nonathlon.

The only way I can see the LWTs having a real equalizer in the indoor erg sport is if we introduce some hills... and I just don't see that happening.

Cheers,

Kirk

Francois · Post by **Francois** » March 30th, 2006, 11:18 am

Yukon John wrote:
How was your pacing this time

Francois
Hi Francois,
I think the pacing went ok. I started out at a 1:42 pace, kept it at about 1:43 for the first 600, 1:44 the next 600, 1:45 - 600, and dropped it down to 1:42 for the last 200 metres. My stroke rate was pretty fast, 33 s/m ave. I'm not sure if I could go at that rate with a slower s/r. Do you remember when you did your 2k, about what your s/r was?

I'm thinking of trying the 10k this weekend sometime, but I've learned my lesson on the longer races and will keep the s/r lower.

Hi John,

My average SR was 29 with splits and spm as follow:
500m 1:45.9 @ 29 spm
1000m 1:44.9 @ 29 spm
1500m 1:43.7 @ 30 spm
2000m 1:41.3 @ 31 spm
If I remember correctly, the last 150m were at 1:38

Not the ideal pacing, to say the least!

Based on your 2K and 60' row, you can go sub 38 min for your 10k, which is a 1:54 avg pace. I would start the first 2k at 1:55, the next 2 at 1:54.5, then 1:54, 1:53.5 and finish the last 2k at 1:52.9. This should almost be a walk in the park with your endurance and strength.

Be sure to do a thorough warm-up that includes three segments of 300m at race pace or a little faster.

Good luck and let us know how it turns out!

Calgary Rob · Post by **Calgary Rob** » March 30th, 2006, 12:13 pm

Yukon John wrote:Welcome to the team Lester !!!

I was an hour into a fairly hard cycling workout and I started thinking about Rob's great job on his 2k and Shannon also got a pb today by 10 seconds on a 6k, so I decided to switch gears and make an attempt at the dreaded 2k. I got a pb too by 1.9 seconds (6:57.2.) I think it helped doing the cycling before. I felt good and warmed up. So, thanks Rob and Shannon for spurring me on!

I heard the CTC for April is a 10k. That will be nice having one of the rankings to do, so we can try to improve there. I think this will be a good one for the Eh Team. We tend to have quite a few light weights and I think doing the longer distance is an advantage as opposed to the power stuff.

Great work John. My previous 2k pb was done after a cycling warm up.

Unfortunately my last 2k pb hurt my back so I've not been erging very much.

I'm going to try an easy 5k today, and then hopefully be back doing 8k and 10k's which are the staple of my running cross-training.

(Oh the irony of injuring myself erging when I erg so that I don't injure myself running

)

And ... I'm definitely and erging "lightweight"

Yukon John · Post by **Yukon John** » March 30th, 2006, 1:44 pm

Based on your 2K and 60' row, you can go sub 38 min for your 10k, which is a 1:54 avg pace. I would start the first 2k at 1:55, the next 2 at 1:54.5, then 1:54, 1:53.5 and finish the last 2k at 1:52.9. This should almost be a walk in the park with your endurance and strength.
Be sure to do a thorough warm-up that includes three segments of 300m at race pace or a little faster.

Thanks for the tips Francois! I'll for sure do a good warm up and put in the 300s. I usually do 2-3 X 200, but I'll try doing it with 300s and see how that works. I haven't had any luck with the negative splits and I'm gun shy of trying them again. What usually has worked for me is to start out about 2 seconds faster than my projected pace then once I'm at that pace, slow down to either the projected pace or 1 second faster, hold it there until late in the race and finish with a sprint. If I remember correctly, Xeno said that he does something similar to this (although WAY faster

. I don't think this will ever be a walk in the park!!!