5k challenge Week 17

dunechef · Post by **dunechef** » February 22nd, 2008, 2:46 pm

Nosmo wrote:
iain wrote:....
- 4 x 2k r 5' is approx. 5k pace. So your 1:50.7 average for r6' suggests 1:51.5 or so, 18:35 rather than 18:55! Of course if you are more of a speed merchant you might like to set a slightly slower target.
I'm not a speed merchant at all--definitely an endurance athlete. The race I'm most excited about is an OTW marathon in September.
If I can do a 18:35 now, I'd be ecstatic. It may indicate that I've gotten a lot faster from all the on the water rowing I did in the summer and fall. I may need to set a much faster target for week 17. Guess I need to do a test soon.

Nosmo - you might be surprised - I rowed a test to evaluate fitness this past Wed

5,000M 18:41.4 (1:52.1) ranked 2008 2/20/2008 54 H standard 5K test for 5k challenge

I think that means I'll revise my goal down to 18:35 - have to make it a ' Challenge "
my splits for that 5 k were;

1000 - 1:52.7 @ 26
1000 - 1:52.5 @ 27
1000 - 1:52.5 @ 27
1000 - 1:52.2 @ 28
1000 - 1:50.7 @ 30
5000 - 1:52.1

15 min warmup - 12 min warmdown

Joe V

Stefan · Post by **Stefan** » February 23rd, 2008, 12:00 pm

dunechef wrote:Rowed a 3 K test yesterday with a fitness group I am working out with 2 times a week and did it in 10:52 -- if I could just hold on for another 2 k that would be 18:06 LOL I was fairly gassed after the 3 k so I 've got some work to do

Well Joe, with your 2k PB and that 3k, I would say you will surely go below 18.30. Especially if you have some competition.

I look forward to some Rowpro preparations myself.

dunechef · Post by **dunechef** » February 23rd, 2008, 2:45 pm

Stefan wrote:
dunechef wrote:Rowed a 3 K test yesterday with a fitness group I am working out with 2 times a week and did it in 10:52 -- if I could just hold on for another 2 k that would be 18:06 LOL I was fairly gassed after the 3 k so I 've got some work to do
Well Joe, with your 2k PB and that 3k, I would say you will surely go below 18.30. Especially if you have some competition.

I look forward to some Rowpro preparations myself.

Stefan - competition could spur some lower times, 18:30 would make me extremely happy, I can see that as I am training with a group 2 days a week in addition to regular workouts alone and my fitness seems to be inproving. I think I need to work on rowing slightly higher rates for extended intervals to get me more comfy toward the end of 5 ks, or even 2 ks. Yesterdays workout --

11,096M 48:06.0 (2:10.1) 2/22/2008 - 15min wu - 4 X 3 min with 6 min active rest between reps - 1:44.6 avg 1:45.5 @ 28/ 1:42.8 @ 30 / 1:44.4 @32 / 1:45.8 @ 30

Drag factor is set at 125 now - coach has advised to lower it for higher rated intervals but I have been leaving it at 125 all the time - anyone have any thoughts on that ??

Stefan · Post by **Stefan** » February 23rd, 2008, 4:07 pm

You make very serious sessions Joe.

Today I was back after a full week of only work, late nights and lots of beer. That was for an annual company meeting in Portugal.

To get back into it, I did a 10k. I was trying to go slow but I ended up doing 4 fast 500 m sequences and the everage came down to 1.56,7.

It probably went OK because of my overloading of carbs during the last week.

Tomorrow morning I am signed on for another 10k, this time on RowPro.

Stefan · Post by **Stefan** » February 24th, 2008, 5:38 am

Hard 10k on Rowpro this morning.

SB with 38.25,5

Tired and slow between 5 and 8 k.

dunechef · Post by **dunechef** » February 24th, 2008, 10:44 am

Stefan wrote:Hard 10k on Rowpro this morning.

SB with 38.25,5

Tired and slow between 5 and 8 k.

Nice workout Stefan ( new PR I see ) sometime this week I'll have to try a 10 k on one of my steady state days and see how it goes. I think this week I will work on getting set up with Rowpro, maybe we can hook up for some workouts then ?? Again - nice 10 k

Stefan · Post by **Stefan** » February 24th, 2008, 11:21 am

dunechef wrote: Nice workout Stefan ( new PR I see ) sometime this week I'll have to try a 10 k on one of my steady state days and see how it goes. I think this week I will work on getting set up with Rowpro, maybe we can hook up for some workouts then ?? Again - nice 10 k

Hello Joe,

Thanks, it was a Seasons Best. I will probably never do PB's again. I was very serious during 2004 and did all my PB's than. The 10k PB is 37.32.
Last year I did 38.23,6 so obviously I have to go again after some training

I would very much like company on Rowpro!

DUThomas · Post by **DUThomas** » February 24th, 2008, 3:28 pm

Stefan wrote:SB with 38.25,5

Great rowing, Stefan! Tactically, of course, it probably wasn't the best idea, since you now need a new, harder target for the 5K challenge!

Stefan · Post by **Stefan** » February 24th, 2008, 5:43 pm

DUThomas wrote:
Stefan wrote:SB with 38.25,5
Great rowing, Stefan! Tactically, of course, it probably wasn't the best idea, since you now need a new, harder target for the 5K challenge!

Well, I am not sure 38.25 on 10k is as good as 18.35 on 5k ??
To take of 20 sek seems hard enough!

DUThomas · Post by **DUThomas** » February 24th, 2008, 5:57 pm

Stefan, you're probably right -- the two times are probably pretty comparable. Somehow, though, I think you're going to hit your 5K target pretty handily! (And, for what it's worth, Paul's law agrees.)

dunechef · Post by **dunechef** » February 24th, 2008, 8:14 pm

Stefan wrote:
dunechef wrote: Nice workout Stefan ( new PR I see ) sometime this week I'll have to try a 10 k on one of my steady state days and see how it goes. I think this week I will work on getting set up with Rowpro, maybe we can hook up for some workouts then ?? Again - nice 10 k
Hello Joe,

Thanks, it was a Seasons Best. I will probably never do PB's again. I was very serious during 2004 and did all my PB's than. The 10k PB is 37.32.
Last year I did 38.23,6 so obviously I have to go again after some training

I would very much like company on Rowpro!

Hey there Stefan
I paid for RowPro today and finally got it connected to the internet this evening so I think I can go online to row now - you might have to walk me thru but I am looking forward to being able to row some workouts with you - I am sure we will have some time difference issues but I hope we can work them out
I'm sure 10 k workouts at pace will help but I am thinking some higher rated intervals at faster than 5 k pace is the direction I am going to be headed. Today did an easy workout -

10 mn warmup followed by 2 x 9 min @ 1:54 with 3 min rest btween the reps and a 10 min warmdown 9800 total meters

sunday is usually an off day for me - even when I am rowing OTW

tomhz · Post by **tomhz** » February 25th, 2008, 5:22 am

Stefan wrote: Just post your goal in the thread and I will join you to the list.

My HM challenge has finished (missed it by 21 sec) so I am ready for the 5K.

Stefan, you can put me down for 19:00. PB is 18:57, but week 17 is off-season for me.

Tom

Stefan · Post by **Stefan** » February 25th, 2008, 5:31 am

tomhz wrote:put me down for 19:00. PB is 18:57, but week 17 is off-season for me.
Tom

It is done, but really....
18.56,9 would be a better target!
What does off-season means anyway?
With this challenge, you will need to train and keep in shape during the off-season!

Stefan · Post by **Stefan** » February 25th, 2008, 3:47 pm

Today was steady slow recovery.

In the end 12k with 22 spm and 2.02

I will do short pyramid intervals one of the next two days.

DUThomas · Post by **DUThomas** » February 25th, 2008, 5:16 pm

The HM is done; time to pick a 5K goal.

Stefan, now that I've harangued you about your goal, I decided, in the spirit of fairness, to see what Paul's law would suggest for my own goal. Applying Paul's law to my 2K gets me to 18:45; my 10K suggests 18:50; and my HM suggests 18:25 (gulp!). Ok, the last one is ridiculous -- about a minute off my PB, which was set in August. So I'll aim for 18:40.

I may regret this.

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