Challenge 10K week 43 - 2K week 51

andyb2004 · Post by **andyb2004** » October 5th, 2007, 3:42 am

Did a 10k this morning. Around 43:50. This is nothing spectacular, but I'm quite pleased to go under 44mins as this is about the fastest I have done in my early morning sessions.

I'm at the Gym as they open at 6am, generally 3 mornings a week, and really struggled to work hard to begin with. It seems to be getting better thankfully. Still can't imaging being close to a PB at this time of day though!

Gerhard · Post by **Gerhard** » October 5th, 2007, 9:58 am

I have not rowed for two days in a row, and I feel pretty good. This fits pretty well in my training plan which prescibes me to do what I feel like.

However, I did play an invitational golf tournament and won first-price-for-guests (a giant umbrella and flowers for the wife

) with an embarrassingly low score of 31 stableford points. Circumstances where pretty bad though, rain and mud all over the place.

More about prices: I Got an e-mail from the dutch concept2 division. I had ranked a 30 minute row in september. That turned out to be the monthly challenge. They pick a random price winner out of all the entries. It turned out to be me

! The Tanita scale is on it's way.

I'll try to get back on the erg tonight.

DUThomas · Post by **DUThomas** » October 5th, 2007, 10:32 am

Gerhard, congratulations on your winnings! Opinions on the Tanita scale seem to vary widely, but I like mine. I find that I get fairly consistent body fat readings by using the scale when I get home from work in the evening. At that point, I'm fully hydrated and haven't eaten recently.

Andy, I agree about the morning rows. I usually do mine at 6am as well, and my pace is at least a few seconds off what I can do a little later in the monring (after eating breakfast) or in the evening. No early morning PBs for me either.

tomhz · Post by **tomhz** » October 6th, 2007, 3:12 pm

DUThomas wrote:My but hurts by the very thought of it Confused ....Can we extend the preparation time with a few weeks and do the FM around week 10 or 12? I'll join the FM challenge. And I'll regret it.

Gerhard, David,

I have a FM race in week 9 or 10 (1 March, that is). It's the Dutch Open marathon championship. I will enter for the 3rd time now. So the original idea of a FM in week 8 would not work for me anyway. So I am out for a FM challenge with you.

I like the idea for a HM challenge though. Week 2-7 is OK with me.

Tom

DUThomas · Post by **DUThomas** » October 6th, 2007, 8:19 pm

Let's postpone the FM challenge until later in the year, and do a shorter challenge in week 8 (or within a few weeks of that).

Speaking of FMs, Andy, congratulations on your first FM!

andyb2004 · Post by **andyb2004** » October 7th, 2007, 5:55 am

Thanks David.
Yes folks I did the FM yesterday so I will pick up the 10k challenge with the rest of you.
If you want to know more http://www.concept2.co.uk/forum/viewtopic.php?t=13538
I won't write it here and de-rail the thread!

johnlvs2run · Post by **johnlvs2run** » October 8th, 2007, 11:35 am

My session yesterday wasn't all that exciting but I'll post it anyway.

30' @ 2:07.8
2k @ 2:05.3
24' alternating 4' pace & 4' easy @ 2:03.0/2:12.9 overall
9 and 7x 1' r30" @ 2:00.0

andyb2004 · Post by **andyb2004** » October 9th, 2007, 5:16 am

My 10k target then.... under 42 mins (2:06/500)
This will align my 10k time with my other distances. Too early to say for a 2k target.... I don't like to think about it too much!

Gerhard · Post by **Gerhard** » October 9th, 2007, 5:56 am

andyb2004 wrote:My 10k target then.... under 42 mins (2:06/500)!

Taking it easy after your FM

?

DUThomas · Post by **DUThomas** » October 9th, 2007, 8:00 am

Today's row was a 10K. It was supposed to be a pure recovery row, but, since I lack mental discipline, I kept going faster and faster as I got fully warmed up.

andyb2004 · Post by **andyb2004** » October 9th, 2007, 12:44 pm

Taking it easy after your FM ?

Yes, it looks a bit lame. I'm feeling very tired the last couple of days and rowed a 10k this morning at slower pace than my FM

I'm sure I will feel more ambitious after an easy week, but that only leaves 1 week to train before week 43 arrives

I guess I could wait until the end of wk43 before I attempt the challenge giving me a few more days.
When I'm feeling strong again I might aim a bit higher.... Any (sensible!) suggestions?

DUThomas · Post by **DUThomas** » October 9th, 2007, 1:06 pm

Your 5K pace is a shade under 2:00, and your HM pace is about 2:12 (and your FM is at a 2:15 pace). It seems that you're tracking Paul's law fairly closely.

How about a 10K pace of 2:05 (or 41:40)? My guess is that not much training will be involved, since you're likely already there (once you've recovered from the FM, that is).

Feel free to ignore the suggestion -- I'm just being difficult.

andyb2004 · Post by **andyb2004** » October 9th, 2007, 4:26 pm

oh go on then - this mornings poor effort is almost a distant memory anyhow

41:40 it is. 2:05/500.
Now I have to do the sums and work out how to pace it, but that's the easy part.
I'm going to skip tommorrow morning and train Thursday AM (thinking of some intervals) and Friday after work (decent 10k effort).

Gerhard · Post by **Gerhard** » October 10th, 2007, 7:24 am

DUThomas wrote:Today's row was a 10K. It was supposed to be a pure recovery row, but, since I lack mental discipline, I kept going faster and faster as I got fully warmed up.

I also lack mental discipline, but I have a tendancy of going slower instead of faster.

Anyway, I'm back on the erg after an easy week. Recent workouts:

Friday 5-10
2x5K strapless, R2'. First one 21.15 @ 21 SPM, second one 21.30 @ 19 SPM.

Saturday 6-10
10x250, R2'. Playing around more than training for a 10K, but it's a fun session. Average pace around 1:42. Fastest 250 meter interval in 44.9, pace 1:29.8. One day, one day I'll sustain that pace for 500 meters...

Monday 8-10
8K with Tom on rowpro. Started out at 2:04 because that's what Tom was doing. I slowed down between 5K and 7K and finished in 33.19. Felt a bit nauctious during the recoveries.

Tuesday 9-10
Nauctiousness came back and got worse during the afternoon, so instead of rowing for an hour I ended up in bed.

Agreed with Tom to do a fast 30 minutes this Thurday, at target pace for the 10K. Around 18.30 GMT on rowpro.

@Andy: I agree with David that you are probably already there and need no specific training for the 10K. But take your time to recover from the marathon. I've just seen a calendar where week 43 lasts until october 28, so that gives you (and me

) a few days extra.

johnlvs2run · Post by **johnlvs2run** » October 10th, 2007, 3:56 pm

Gerhard wrote:I've just seen a calendar where week 43 lasts until october 28, so that gives you (and me ) a few days extra.

I totally thrashed myself this morning. The extra time will be helpful.

30' @ 2:05.8 ... last 5' @ 2:02.1
2 sets of 5x 4' with 2' rests @ 2:02.5 and 2:03.3
8x 1' with 30" rests @ 2:00.0
2 sets of 4x 1' with 1' rests @ 1:57.1 and 1:52.4

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Challenge 10K week 43 - 2K week 51

Prices!!