1 hour test for first time - what split and rate?

[rascott]

hi guys

I'm doing the Pete Plan and might try a 1 hour test as my hard distance row this week. I've been cycling through the ranking distances trying to get PBs each time. My 10K PB from November is 40:06 (2:00.3 ave split) - this was at an average stroke rate of 26.

Based on that, any thoughts on a good target split and SR for the one hour so that I don't die in the process?

[hjs]

hi guys

I'm doing the Pete Plan and might try a 1 hour test as my hard distance row this week. I've been cycling through the ranking distances trying to get PBs each time. My 10K PB from November is 40:06 (2:00.3 ave split) - this was at an average stroke rate of 26.

Based on that, any thoughts on a good target split and SR for the one hour so that I don't die in the process?

If you fitness is around that 10k form, you should be able to get a 2:02.x result.
Start out steady at that pace, around 40 min in it will get though, but from the finish is near. 25/26 is fine.

[rascott]

thanks Henry much appreciated. I prefer the longer distances (compared to the 2k) but I'm not looking forward to this!

[hjs]

thanks Henry much appreciated. I prefer the longer distances (compared to the 2k) but I'm not looking forward to this!

It can be surprising ok, if you feel good, at first you could feel the urge to speed up, don’t it should feel so. After halfway thats over but once you are 40/45 min in, and you still can keep ok ish pace, you know you will finish good. Even if you go 2/3 slower on the split, the average will not suffer much.
I find focussing on 6 min splits a good distraction, that gives you a “short” term goal during the hour.

[Nomath]

This is a nice case for applying the Power Law : t(D)/t(Do) = (D/Do)^1.08.
From (3600/2406) = (D(1hr)/10000)^1.08 follows D(1hr) = 14523 m. Hence average 500m split = 123.9 sec [2:03.9]

[mitchel674]

thanks Henry much appreciated. I prefer the longer distances (compared to the 2k) but I'm not looking forward to this!

It can be surprising ok, if you feel good, at first you could feel the urge to speed up, don’t it should feel so. After halfway thats over but once you are 40/45 min in, and you still can keep ok ish pace, you know you will finish good. Even if you go 2/3 slower on the split, the average will not suffer much.
I find focussing on 6 min splits a good distraction, that gives you a “short” term goal during the hour.

This! I typically break my 1 hour rows into 6 minute splits. There are only 10 of them. Easy!

[Dangerscouse]

I'd say is pick a stroke rate that feels most natural to you. 60 mins is a long time holding a stroke rate that you're not comfy with.

Personally I'll always do it at r28-30, but Keith & Martin will probably prefer circa r24, and Jo Andre will pick r26. It's all a means to an end to maximise your performance, but it has to be considered alongside fitness and instinct.

For my 10k and 60 mins PBs, there is three seconds difference, but I'm wondering if that would be more like two seconds if I tested my 60 mins again now.

[nick rockliff]

I'd say is pick a stroke rate that feels most natural to you. 60 mins is a long time holding a stroke rate that you're not comfy with.

Personally I'll always do it at r28-30, but Keith & Martin will probably prefer circa r24, and Jo Andre will pick r26. It's all a means to an end to maximise your performance, but it has to be considered alongside fitness and instinct.

For my 10k and 60 mins PBs, there is three seconds difference, but I'm wondering if that would be more like two seconds if I tested my 60 mins again now.

I would have said 10k plus 2 secs is closer if you stick with r26. I always looked at 30min plus 3 sec for 60min.

[rascott]

I would have said 10k plus 2 secs is closer if you stick with r26. I always looked at 30min plus 3 sec for 60min.

My 30 min needs work - it's a 2:03 split whereas my 10K is 2:00.3.

I am 62nd percentile for the 30 mins and 74th for the 10k.

75th percentile for the 1 hour would be 2:00.8 so i'll aim for 2:02 and see how I go

thanks again

[Dangerscouse]

I would have said 10k plus 2 secs is closer if you stick with r26. I always looked at 30min plus 3 sec for 60min.

You've got me thinking about doing an hour of power. I do think that 16400m is possibly achievable, and that will be within that two second range.

[MartinSH4321]

I would have said 10k plus 2 secs is closer if you stick with r26. I always looked at 30min plus 3 sec for 60min.

You've got me thinking about doing an hour of power. I do think that 16400m is possibly achievable, and that will be within that two second range.

16400 is definitely achievable in your current form, no doubt!

[Dangerscouse]

16400 is definitely achievable in your current form, no doubt!

Thanks Martin. It's like all of my PBs this year I have been cautiously optimistic as it just seems like a very daunting task, but going faster than you ever have done before will always be a daunting task

[rascott]

thanks guys, your advice on pacing was spot on. Managed 2:03 with the help of a little increased rate in the last 3 or 4 minutes. Felt mostly OK until about 10 minutes to go when i had to dig in a bit and focus on technique. Gives me a split to beat next time.

[Nomath]

Not exactly spot on: I predicted 14523 m!

This is a nice case for applying the Power Law : t(D)/t(Do) = (D/Do)^1.08.
From (3600/2406) = (D(1hr)/10000)^1.08 follows D(1hr) = 14523 m. Hence average 500m split = 123.9 sec [2:03.9]

[rascott]

I’m glad I beat the maths!