What time should i be aiming for on a 2k Test.

[hjs]

Very nice.

Re low rating, two causes, not enough fitness to rate up, mostly what you have I think now.

Two, having a very strong stroke and instead of rating up, those people tend to make the stroke stronger when they get fitter.

One point, in the last few 100m you can rate up, by using a sprintstroke, less slide and more spm. I myself am a low ish rater, never gotten above 30/31, but the last 100 meter I rate 40. This gives me always a strong finish and time gain.

[mininick]

Nice job! Looks like a nice negative split to me!

[gooseflight]

Well that almost went to plan

Huge PB. Well done \0/

[Galeere]

Done!! Went out the gate too hot ... and really started feeling it in the last 700, so i really think i could have gotten closer to 7:20 had i done it exactly as i had planned. But, all said and done... i am very happy with this, and have destroyed my previous 2k PB of 7:46

DF/128

Congrats, well done !

[aussieluke]

Good job and specially for that pretty low rating.

[Gammmmo]

Nice one Anth...welcome to the world of PB chasing...5K next!

but the last 100 meter I rate 40. This gives me always a strong finish and time gain.

You know when you've tried hard....you go to sprint and it's barely any quicker. I've noticed this on some of the max effort longer rows.

[MarkEg]

Nice work there, Anth! Now you've got a marker for your intervals.

[Anth_F]

Wow... thanks very much everyone for all the kind words. (Today i am very happy)

Henry, i like what you have to say, you really do know your stuff for sure. Next time i do a test (which will be maybe early next year) i will dial in a sprintstroke for the last maybe 200m. That was the furthest thing from my mind today doing this!! As Gammmmo pointed out, You know when you've tried hard....you go to sprint and it's barely any quicker. This could very possibly have been the case for me today, had i employed a sprintstroke in the last 300m as you suggested, Henry.

But i am still very new to rowing (started june 9th) so lots to learn about all this stuff, and tests etc!! But what i will say is, i am really happy with the direction my training and fitness is going I also think, getting more of those speed pyramid sessions under my belt will bring me on leaps and bounds eventually. But can't forget the long steady low rate stuff as this is most important as well.

Yessir, Mark. This was definitely needed... so now i know exactly where i need to be with my pacing. Thanks dude, as i wouldn't have even done this 2k test today had it not been for you and our convo yesterday

[aussieluke]

Having done my first speed pyramid session today, I'm not sure how much benefit regular sessions would have over simpler 8x500m and 4x1000m sessions tbh

[hjs]

Nice one Anth...welcome to the world of PB chasing...5K next!

but the last 100 meter I rate 40. This gives me always a strong finish and time gain.

You know when you've tried hard....you go to sprint and it's barely any quicker. I've noticed this on some of the max effort longer rows.

Not for me, I am much larger then you and have a different background. Except the sprintwork on all different work if needed I can pull sub 1.30. I am much less then you an aerobic rower.
Apart from that its a technique, the legs are dead but arms/back have do left, there I get the last energy from.

[Anth_F]

Having done my first speed pyramid session today, I'm not sure how much benefit regular sessions would have over simpler 8x500m and 4x1000m sessions tbh

For me, i think i will benefit in the 750-1000-750 intervals but on bit less rest than PP prescribes And the 250's really give me nice opportunity to develop my sprint type stroke. I rated 35 spm's @ 1:39.2 on the final 250 using sprint stroke technique.

[Edward4492]

Looks like a perfect piece to me. Went out at a do-able pace and very slight negative splitting at the end. I don't think you went out too hot, you didn't blow up at all. And if you had more in the tank you would have burned it at the end. Just based on what your screen shot shows, I think you have a perfect barometer as to where you are and can now plan your work outs accordingly.

[gooseflight]

Having done my first speed pyramid session today, I'm not sure how much benefit regular sessions would have over simpler 8x500m and 4x1000m sessions tbh

I would agree. On the limit 4 x 1K is a very tough session.

IMO the 2 x 250m on the PP pyramid are something of a throwaway -- just ~25 strokes [per 250m]. If you want to play in the hurt box 500 750 1000 1250 1000 750 500 might be interesting.

[Anth_F]

Looks like a perfect piece to me. Went out at a do-able pace and very slight negative splitting at the end. I don't think you went out too hot, you didn't blow up at all. And if you had more in the tank you would have burned it at the end. Just based on what your screen shot shows, I think you have a perfect barometer as to where you are and can now plan your work outs accordingly.

Thanks my friend.

I'm just thinking if i had started out at 1:52.0, that maybe i could have really found that extra gear to crank it up in the last 500m and seen 1:49's or better. Oh well, i am still a very happy chappy and lots of positives here for sure. And i've gained so much more confidence in myself and my ability, just from this.

[Gammmmo]

Looks like a perfect piece to me. Went out at a do-able pace and very slight negative splitting at the end. I don't think you went out too hot, you didn't blow up at all. And if you had more in the tank you would have burned it at the end. Just based on what your screen shot shows, I think you have a perfect barometer as to where you are and can now plan your work outs accordingly.

Thanks my friend.

I'm just thinking if i had started out at 1:52.0, that maybe i could have really found that extra gear to crank it up in the last 500m and seen 1:49's or better. Oh well, i am still a very happy chappy and lots of positives here for sure. And i've gained so much more confidence in myself and my ability, just from this.

I'm not surprised Anth. The more often you dig deep, the more habitual it becomes. It can even be addictive (I love doing PB attempts - they're getting harder for sure and suspect there will be a time when I dread them but just knowing you've chipped a bit more off is so satisfying especially if you break a barrier e.g. sub7, sub7:15 say, break 8000m for 30mins etc). The one thing is to be vigilant you still give close to 100% each time though.