Challenge 10K week 43 - 2K week 51

Gerhard · Post by **Gerhard** » October 16th, 2007, 3:57 am

tomhz wrote:So our targets for the 10K in week 43 are:

Tom : 39:00 (1:57)
David : 39:00 (1:57)
Gerhard : 40:30 (2:01.5)
Andy : 41:40 (2:05)
John : 41:00 (2:03)

Am I right? Andy, your 5K and HM PB are about the same as Gerhard's. Should you not aim closer to 40:30? What about 41:20 to start with?

And can we all settle for a HM in week 7?

My target will be 1:25:00 (2:00.8)

Tom

I'm afraid that right. My target is 40.30, but to be honest Ill be happy if I get 'very close'. My 30 minute at target pace was pretty much all out, but I was not very strong that week so maybe I'll be able to sustain if I have a good day.

I'll join the HM in week 7, but I won't commit to a low-end target. Anything under 1:30 will make me happy.

I've been away for the weekend which kept me from the erg for 3 consecutive days. but I made up with a one hour row @ 2:09.4 @ 22SPM to reach 13910 meters. A PB by almost 250 meters. I think I could get to 14200 on an all-out PB attempt, but that's something for later this year.

One of these days I'm going to decide on my 10K date. I think it will have to be during a weekend (I'm stronger in the morning than after a day of work), but this weekend is too early. Have to get some decent meters under my belt first. So I'm thinking about the last possible day: October 28, around 10 am. But that does not leave room for a retry if I fail ....

What are your plans?

Gerhard · Post by **Gerhard** » October 16th, 2007, 6:48 am

andyb2004 wrote: As for me, did 8x500m/3.00r Avg for the set 1.53.4 with another 4k paddling in the rests.
I have only just started with the intervals and this is the first time I've both completed the set AND rowed fairly consistent times for them all.
Now I just need to add the third ingredient.... go faster
I think I should theoretically be able to manage 1:52 avg as this would be 2sec faster than my 2k pace. Any comments on this?

Have you tried a fast 500 meter yet? I'm still curious to see how it relates to your 2K and your 10K.

DUThomas · Post by **DUThomas** » October 16th, 2007, 8:43 am

I had been planning to make my first 10K attempt this Saturday (admittedly, not exactly week 43), but we'll see. Thanks to strep throat, I've now had two days off and may have more.

I assume that I'll feel better by Saturday, but I might not be 100%, and I'll need to be to reach my target.

If I don't make my target on Saturday, I'll try again next week. On our 5K challenge, I found that my dread of having to repeat the effort was strong motivation to reach the target on the first attempt!

Gerhard, nice work on your 60-minute PB!

Gerhard · Post by **Gerhard** » October 16th, 2007, 9:20 am

I've decided on my planning. My 10K will take place on Sunday, October 28, 11.00 am local time which is 09.00 GMT. It's registered on Rowpro for those who want to join my suffering...

My final test will be this Sunday night (October 21), during the handicapped 6K. I'll have to break 24 minutes by at least 10 to 15 seconds to get within reach of 40:30 for 10K. Failure is not an option but I may have to readjust my 10K target if I fail my 6K test.

johnlvs2run · Post by **johnlvs2run** » October 16th, 2007, 10:44 am

Gerhard wrote:I've decided on my planning. My 10K will take place on Sunday, October 28, 11.00 am local time which is 09.00 GMT. It's registered on Rowpro for those who want to join my suffering...

Mine will be Oct 28, ~10am, -8 gmt.

I'm still quite a ways away and hope to be stronger by then.

andyb2004 · Post by **andyb2004** » October 16th, 2007, 5:54 pm

Have you tried a fast 500 meter yet? I'm still curious to see how it relates to your 2K and your 10K.

Not yet - I'm not sure how to approach it. Anything more than 28spm is really alien to me, I think all the FM prep got me used to much slower spm. While I was rowing the 30' on Friday a guy sat next to me and did a 500m flat out, in about 1:35 - he was at 48 to 50spm throughout?!
Gerhard, what spm do you rate for the 500m? Also I think I will have to raise the drag slightly to rate higher.

andyb2004 · Post by **andyb2004** » October 16th, 2007, 6:07 pm

By coincidence I also opted for a 1 hour session on Sunday - and bailed out after 25 mins. I did a few intervals as punishment! but basically it was a poor workout

But tonight I tried again and managed 14021m

avg 2:08.3
It was a real mixed session as I tried various spm and splits, and even did a stint at 2:00ish to see what would happen to my HR - it seemed to get to 160 pretty quickly and then creep 161, 162 so I backed off before any of that nasty lactate stopped the show.
So I'm hoping that at 2:05 for the 10k my HR will not go past 160 too early - then I think I will be able to sustain the pace even though it will feel bad

As for which day/tme, probably Monday as I have the day off and my brother will be visiting - he rows also so I will have a someone to chase (he's 13 years younger and 6'), or perhaps he will be chasing me - who knows

I can feel the tension building in this group as the deadline approches

.... bye for now

Gerhard · Post by **Gerhard** » October 17th, 2007, 3:42 am

Andy,

Good row! Puts the pressure on my 60 minute PB. I know I should 'easilly' be able to break 14K, but 60 minutes is so long

Stroke ratings on my PB's:

500 38 SPM
1000 34 SPM
2000 30 SPM
5000 27 SPM
6000 26 SPM
10000 26 SPM
60 mn 22 SPM

I'll check it tonight and adjust them if I made a mistake somewhere, but this should be close.

Gerhard · Post by **Gerhard** » October 17th, 2007, 5:30 am

Gerhard wrote:My 10K will take place on Sunday, October 28, 11.00 am local time which is 09.00 GMT. It's registered on Rowpro for those who want to join my suffering...

Just realized that October 28 is the end of daylight saving time in Holland, so probably 09.00 GMT will be 10.00 local time....

andyb2004 · Post by **andyb2004** » October 17th, 2007, 9:54 am

Gerhard I'm sure you can pass 14k/hour, but as you say its a long time!
Personally I prefer to row a distance because at least working harder is rewarded with ending sooner!
I just realised that my current 60 min is still not quite fast enough to do a 90min HM - which I was thinking to be my goal

For what its worth I did not warm up on Sunday when it went wrong, and started out chasing 2:10 as my target from the word go.

My better attempt yesterday did have a brief 1k warmup and I didn't care about pace for the first 10 mins or so. As a result the whole thing was negatively split and much faster.
Mostly I hate the 'predicted finish time' display of the PM3 (I even stuck paper over it in the past!), but on this occasion it helped me as I could make it show 14k if I pushed.... and this became an unplanned goal!

Thanks for the rating info - I will try 8x500 tommorrow, vary the spm a bit and see how it feels.

DUThomas · Post by **DUThomas** » October 17th, 2007, 1:38 pm

You guys are making me tired! Even the thought of a 60-minute row is exhausting! I'm going back to bed.

tomhz · Post by **tomhz** » October 17th, 2007, 2:09 pm

DUThomas wrote:You guys are making me tired! Even the thought of a 60-minute row is exhausting! I'm going back to bed.

OK OK

But did you check your own signature?
You allready did a sub 90min half marathon. So what is the fuss about?

BTW: what will be your target on the HM in week 7.

Tom

tomhz · Post by **tomhz** » October 17th, 2007, 2:11 pm

andyb2004 wrote: Mostly I hate the 'predicted finish time' display of the PM3 (I even stuck paper over it in the past!)

That counts for me too! I never use "predicted time" on the display, especially when it is a strong target.

Tom

DUThomas · Post by **DUThomas** » October 17th, 2007, 2:45 pm

Don't mind me -- I'm just wallowing in self-pity about being sick.

I don't have a good sense for an appropriate target for the HM. If I make the 10K goal, I may adopt your target of 1:25:00.

Of course, since I'm currently delirious, I may back away from that target as I return to my senses.

johnlvs2run · Post by **johnlvs2run** » October 17th, 2007, 3:32 pm

You guys will be so far ahead of these targets a year from now.

36' @ 2:06.2
2 sets of 5x 4' r2 @ 2:01.4 and 2:01.4 ... hr's 149 and 154
2 sets of 4x 1' r1 @ 1:51.4 and 1:47.2
4x 30" r60 @ 1:39.3

I had a 2 flat average going in the 2nd set feeling good but bonked out the last minute, still faster than last time. The 30" sprints were flat out and tough, too short, too hard and I'm going to skip them next time.