Long, Steady State Row Pace

maritato1 · Post by **maritato1** » September 10th, 2006, 10:16 pm

I'd appreciate some points of reference regarding long, steady state rows and the pace I should striver for.

Assuming I was going to row one continuous piece for 45 to 60 minutes -- how much slower than my 5000 meter time should I aim for?

Thanks

Rich

jamesg · Post by **jamesg** » September 11th, 2006, 9:27 am

Today I could do a 5k I hope at a pace just under 2:00 @22-23 in a test, but wouldn't want to do an hour workout any faster than 2:08-10 @20.

The difference between a training and a pb 5k would be about 5s/500; and for twice the distance another 5. Very rough indeed, but no doubt you'll be using HR to control what's going on inside. Adjust after 15-20' to suit yourself better.

In case of doubt, go 1-2s slower but do it, and ALWAYS with perfect technique. It trains us anyway, we complete the course, we increase efficiency and avoid injury; and so live to do a little more next time.

As to absolute numbers, long distance work at around 2W/kg should keep you sweating but not so much as to be forced to stop.

hjs · Post by **hjs** » September 11th, 2006, 9:53 am

just a steady row would be 5 k plus 10/14 seconds for me.
a hard row would be 5k plus 7/8
max. 5k plus 5/6 seconds.

jbell · Post by **jbell** » September 11th, 2006, 5:58 pm

My 6k pace is 1:53 and my best hour was 2:00 (now could probably be sub 2:00) . I'd agree with + 5/6 sec.

Neb154 · Post by **Neb154** » September 11th, 2006, 10:02 pm

maritato1 wrote:I'd appreciate some points of reference regarding long, steady state rows and the pace I should striver for.

Assuming I was going to row one continuous piece for 45 to 60 minutes -- how much slower than my 5000 meter time should I aim for?

Thanks

Rich

Are you going totally full pressure for PBs or are you going for a UT1/UT2 piece?

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Long, Steady State Row Pace

Long, Steady State Row Pace

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