5k challenge Week 17

[Stefan]

Do you really find that 2K warm up is enough?
2K is my minimum warm up, even for a non-record attempt HM.

I could perhaps have done a bit more before a hard 2k, probably 3k would have been better for me.

I see no need at all for any warm up before a HM, PB attempt or not!

[badocter]

Like Stefan, I don't see much point to warming up on the erg for HM and greater distances -- my normal warm-up pace is only a couple seconds slower than my HM PB pace anyway. I figure an on-erg warmup before an HM would more likely mean that the posterior and hip flexor pain will impact earlier into the attempt -- rather do off-erg wu. For 2k PB, I agree that 2k wu does seem a bit short (albeit I am mostly doing 2k wu myself!!!.), but on the other hand I think the Fletcher style warmup seems a bit long at almost 20 minutes...
http://www.fletchersportscience.co.uk/u ... 735681.pdf
With my current 7:07.5 2k, the Fletcher protocol for me would be:
4'@2:14 R18
4'@2:10 R20
3'@2:08 R22
1'@2:06 R24
30"@1:55 R26-28
2'@2:14 R18
45"@1:51 R28-30
2'@2:14 R18
30"@1:44 R30-34
2@2:14 R18
10 minute rest
I've got it programmed on Rowpro, but have only gone through it once as a standalone piece. Got tiring trying to keep track of all the pace and stroke rate changes...but its hard to ignore the results his people are getting.

Stefan--please add me to the list with a target of 18:52. Thomas' pace predictor says I should be able to get it based on my mile PB a few weeks ago and my 6k PB today. By the way Strider posted a 18:46.6 5k on the FS Nonathlon thread on Friday.

[Stefan]

Stefan--please add me to the list with a target of 18:52.[/b] Thomas' pace predictor says I should be able to get it based on my mile PB a few weeks ago and my 6k PB today. By the way Strider posted a 18:46.6 5k on the FS Nonathlon thread on Friday.

It is done but may I propose a target of 18.45?
You have some weeks to train and you will have time to improve!

Well done Strider! You also need a new target..

I did 4 X 2k, 5 min rest today. Target 1.50,3 but I did 1.48,6 at 28 spm. Very happy with that and I feel like I still improve.

[badocter]

Stefan--please add me to the list with a target of 18:52. ... By the way Strider posted a 18:46.6 5k .

It is done but may I propose a target of 18.45?
You have some weeks to train and you will have time to improve!

Well done Strider! You also need a new target..

Why not... 18:45 it is. I'm sure that me having a 18:45 target will motivate Strider sufficiently to make another go (This is going to really hurt... oh yeah, it always does )

[chickenlegs]

i can definately use a challange (or two), so here we go...

rowed 5 km this evening at 1:47.0, rate alternating between 23 spm and 22 spm.

will give it another go later this week..

[Stefan]

i can definately use a challange (or two), so here we go...

rowed 5 km this evening at 1:47.0, rate alternating between 23 spm and 22 spm.

will give it another go later this week..

Welcome Chickenlegs!
nice to have a competent erger in the challenge. What is your PB 5k?
1.45 speed means 17.30, is that too easy by end of April?

[chickenlegs]

Welcome Chickenlegs!
nice to have a competent erger in the challenge. What is your PB 5k?
1.45 speed means 17.30, is that too easy by end of April?

had another go at 5 km today:
1:44.6 @ 23 spm

my pb for 5 km is 1:41.0 but that was back when i was younger and seemed to have more time and energy to row.

i think i could aim for 1:42.0 by the end of april

[dunechef]

[/quote]

I did 4 X 2k, 5 min rest today. Target 1.50,3 but I did 1.48,6 at 28 spm. Very happy with that and I feel like I still improve.[/quote]

haven been able to get motivated for workouts for a few days - today;

Internet Race Session
RowPro Session Report
Rowed by Joe Vanischak on 24 March 2008

"Avg
Pace" "Avg
DPS" "Avg
Watts" "Avg
SPM" "End
HR"
Split Time Meters Cals




1 3:59.2 1,000 1:59.6 10.5 204.6 67 24 0




2 3:57.0 1,000 1:58.5 10.5 210.3 67 24 0




3 3:56.9 1,000 1:58.4 10.6 210.6 67 24 0




4 3:56.2 1,000 1:58.1 10.6 212.5 68 24 0




5 3:55.7 1,000 1:57.8 10.6 213.8 68 24 0




6 3:56.5 1,000 1:58.2 10.6 211.7 68 24 0




7 3:56.5 1,000 1:58.2 9.8 211.7 68 26 0




8 3:54.4 1,000 1:57.2 9.5 217.4 68 27 0




9 3:50.4 1,000 1:55.2 9.3 228.9 70 28 0




10 3:49.9 1,000 1:55.0 9.3 230.4 70 28 0




11 3:52.6 1,000 1:56.3 9.2 222.5 69 28 0




12 3:43.4 1,000 1:51.7 9.0 251.1 72 30 0




Totals 46:48.5 12,000 1:57.0 9.9 218.4 820 26 0




Sum Warm Up/Dn 0:00.0 0 0.0 0




Overall 46:48.5 12,000 0.0 820

[Stefan]

had another go at 5 km today:
1:44.6 @ 23 spm

my pb for 5 km is 1:41.0 but that was back when i was younger and seemed to have more time and energy to row.

i think i could aim for 1:42.0 by the end of april

I put you in the list, now you have to deliver!
Your target of 17.00 really sticks out...

You seem to go at very slow rates!?

Joe, welcome back to the grind!
That is a nice 12k.

[Stefan]

Hard Distance 10k on Rowpro.

10k, 38.03,1 - 25 spm

Actually handle down after 30 min where I got a SB by over 100 m and probably felt to tired and satisfied... But I got to my senses, picked it up and completed the 10 k.

[Gerhard]

Hard Distance 10k on Rowpro.

10k, 38.03,1 - 25 spm

Actually handle down after 30 min where I got a SB by over 100 m and probably felt to tired and satisfied... But I got to my senses, picked it up and completed the 10 k.

I did not realize it was you, 4 minutes ahead of me...I was happy with my steady 42:09. I felt sort of comfortable and it has been a long time since I felt like that during a 10K. I plan to do 4x2K sometime this afternoon, target sub 2:00 and split negative.

[Gerhard]

I plan to do 4x2K sometime this afternoon, target sub 2:00 and split negative.

I didn't. Decided to do 4x1500 instead, just below 5K target pace, rest until HR back to 'close to 100'.

1:56.8 - 5'R
1:56.3 - 6'R
1:56.1 - 8'R
1:55.3

Total average 1:56.2, managed negative splits (somehow).

First workout under target pace for more than target distance. Four weeks left to make it a continuous 5K. It will be hard.

[Stefan]

I didn't. Decided to do 4x1500 instead, just below 5K target pace, rest until HR back to 'close to 100'.

1:56.8 - 5'R
1:56.3 - 6'R
1:56.1 - 8'R
1:55.3

Total average 1:56.2, managed negative splits (somehow).

First workout under target pace for more than target distance. Four weeks left to make it a continuous 5K. It will be hard.

That is a good workout, bet that was pretty tough.
You will make it if you keep that training up with proper recovery rows.

[iain]

Great performances everyone, by way of contrast my pittiful attempts:

I have been doing a variety of workouts, mainly heavily restricted see: http://www.concept2.co.uk/forum/blog.php?u=8148&b=43413 for details. Noteworthy sessions were:

Thursday 20th 4x1.5k, averaged 1:55.2. Supposed to be r4'. Handled down in final rep, so rowed easy 2 miles, 3' rest and then did final rep.

Monday 3k, 2k, 1k r3' @ 2:00.2, 1:58, 1:54.4.

Tuesday 5x750 r3' 1:55 target for first 4, disappointing 1:53.8 average, failing to break 1:50 on speed rep.

Today, 4x2.5k r1:30, 2:05.1 @ 22SPM average.

A long way to go in a month. Being ill for 4 weeks after setting my target hasn't helped. I think I am about 2s/500m slower now than then, but not given up hope yet.

I have entered the Basingstoke 2.5 weekend after next, but will not be fit so will use for the experience as I am yet to row in a competition.

Thank you everyone for posting their training, it is good to see what everyone else is up to.

Keep up the good work

Iain

[Gerhard]

Great performances everyone, by way of contrast my pittiful attempts:

Thursday 20th 4x1.5k, averaged 1:55.2. Supposed to be r4'. Handled down in final rep, so rowed easy 2 miles, 3' rest and then did final rep.

So your 'pittifull attempt' is one second faster than my 'great performance', you took less rest between the intervals and we both have a 19:30 target...


Aborting the last interval is probable due to the sickness, but you are not in bas shape and I think you are on track. I know you are on the Pete plan, but how about a fast 3K sometime next week to see where we stand? I plan to do a 3K at 1:55, see if I can make it.