5k challenge Week 17

Gerhard · Post by **Gerhard** » March 30th, 2008, 10:52 am

10 x 250 today, 2 minute passive rest.

Target pace 1:40, managed average pace 1:39.1 overall (all intervals between 50.0 and 49.1). Harder workout than I thought it would be.

Stefan · Post by **Stefan** » March 30th, 2008, 1:02 pm

Good fast interval Gerhard. That kind of workout will bring speed back quickly!

I did 3.0 - 2.5 - 2.0 k with 5 min rest today.
last time I did 1.50,9.
This time 1.49,1 with 28 spm.
That is a hard workout but probably very good preparation for a 5k.

dunechef · Post by **dunechef** » March 30th, 2008, 4:11 pm

Stefan wrote:
I did 3.0 - 2.5 - 2.0 k with 5 min rest today.
last time I did 1.50,9.
This time 1.49,1 with 28 spm.
That is a hard workout but probably very good preparation for a 5k.

I did my regular long row today - made it a HM - rowed 1:59 overall -- alternated hard 1000s ( 1:56 - 1:57 ) with easier ones ( 2:00 - 2:02 ) for second half, finished off with 1000 at 1:54.5. Good workout - PR 1:23:42.7 by over 17 seconds, feel pretty good after - will see how I feel tomorrow, plan to do intervals ( 6 X 334 with 1 min active rest ) 5k warmup 5K warmdown

Gerhard · Post by **Gerhard** » March 31st, 2008, 3:33 am

6K yesterday evening. Planned to go for a steady 2:05 / 2:07 pace, but I felt pretty good and I managed 2:00.7, making it my second or third best 6K.

Happy to get back in form (at last)

iain · Post by **iain** » March 31st, 2008, 7:27 am

Gerhard wrote:6K yesterday evening. Planned to go for a steady 2:05 / 2:07 pace, but I felt pretty good and I managed 2:00.7, making it my second or third best 6K.

Happy to get back in form (at last)

Congratulations, that is a good time and bodes well for the 5k.

Train cancelled this morning so out for my effort now. Thanks for the suggestion, I am tempted, but Pete has me doing it at 2:00 flat with faster last k if I have anything left. I have never done a 5k TT before, so good mental preparation. I do have a 3 x 2k @ 1:59, 1:59, 1:57 r5' Wednesday (last before tapering for Saturday). Not quite your suggestion, but getting there. I have always drunk water during rest intervals, how does an immediate active recovery compare?

All the best for your 3k and keep up the good work.

Best wishes

Iain

michaelb · Post by **michaelb** » March 31st, 2008, 8:03 am

Gerhard wrote:6K yesterday evening. Planned to go for a steady 2:05 / 2:07 pace, but I felt pretty good and I managed 2:00.7, making it my second or third best 6K.

Happy to get back in form (at last)

I can identify Chad, but I was wondering who the rower was with the yellow shirt and brown boat. We rowed stroke for stoke for the most part. My memory is that you started closer to the 2:05 range, but then, as often happens on RP, got sucked out faster. It was a nice row, with a strong finish for you.

As I shift from focusing on 1k's to 5k's, I wonder about the best way to approach this mentally. Race pace rows are important. Would anyone be interested in doing a race paced 3k (or 3.5k maybe) one of these weekends as prep? If I could row that at 1:48, that would give me confidence I could hold 1:50 for 5.

Gerhard · Post by **Gerhard** » March 31st, 2008, 8:48 am

michaelb wrote:Would anyone be interested in doing a race paced 3k (or 3.5k maybe) one of these weekends as prep? If I could row that at 1:48, that would give me confidence I could hold 1:50 for 5.

I plan to do a 3K at 1:55 one of these days, for the exact same reason...we could do a handicapped 3K?

iain · Post by **iain** » March 31st, 2008, 11:51 am

Did promised 5k at lunchtime today. As planned held 1:59-2:00 for 4k and finished strongly for 19:47.5 (1:58.8). Still some work to do to make 19:30, but the strong finish indicated that I could have managed a faster pace so pleased overall.

- Iain

Gerhard · Post by **Gerhard** » April 1st, 2008, 2:43 am

iain wrote:Did promised 5k at lunchtime today. As planned held 1:59-2:00 for 4k and finished strongly for 19:47.5 (1:58.8). Still some work to do to make 19:30, but the strong finish indicated that I could have managed a faster pace so pleased overall.

- Iain

Well done! I'm pretty sure you are on target for 19:30 or probably better. How did you feel after 4K? I feel tempted to try a fast 5K myself, but I'll resist to avoid destroying my confidence...

Gerhard · Post by **Gerhard** » April 1st, 2008, 2:47 am

I wanted to do an easy recovery session last night but ended up in a 10K handicapped on Rowpro.

10K @2:05 -> 41:40

Pretty pleased with that, all 500 meter splits around 2:05.5 with a strong finish. My HR is much more controlled than it was two months ago.

andyb2004 · Post by **andyb2004** » April 1st, 2008, 5:31 am

iain wrote:Did promised 5k at lunchtime today. As planned held 1:59-2:00 for 4k and finished strongly for 19:47.5 (1:58.8). Still some work to do to make 19:30, but the strong finish indicated that I could have managed a faster pace so pleased overall.

- Iain

Nice work Iain - seems you are on track

andyb2004 · Post by **andyb2004** » April 1st, 2008, 5:37 am

michaelb wrote:
Gerhard wrote:6K yesterday evening. Planned to go for a steady 2:05 / 2:07 pace, but I felt pretty good and I managed 2:00.7, making it my second or third best 6K.

Happy to get back in form (at last)
I can identify Chad, but I was wondering who the rower was with the yellow shirt and brown boat. We rowed stroke for stoke for the most part. My memory is that you started closer to the 2:05 range, but then, as often happens on RP, got sucked out faster. It was a nice row, with a strong finish for you.

As I shift from focusing on 1k's to 5k's, I wonder about the best way to approach this mentally. Race pace rows are important. Would anyone be interested in doing a race paced 3k (or 3.5k maybe) one of these weekends as prep? If I could row that at 1:48, that would give me confidence I could hold 1:50 for 5.

I wish it was me, but sadly not

I'd be up for a race pace 3 or 3.5 as you suggest, but like Gerhard says you will have to start behind us if you are going for 1:48! This weekend it would have to be Sunday for me.

Stefan · Post by **Stefan** » April 1st, 2008, 9:04 am

michaelb wrote:Would anyone be interested in doing a race paced 3k (or 3.5k maybe) one of these weekends as prep? If I could row that at 1:48, that would give me confidence I could hold 1:50 for 5.

Yes, Saterday or Sunday would be fine for me and I can probably follow on the 1:48. Would be fun!

iain · Post by **iain** » April 1st, 2008, 9:15 am

Gerhard wrote:
iain wrote:Did promised 5k at lunchtime today...
Well done! I'm pretty sure you are on target for 19:30 or probably better. How did you feel after 4K? I feel tempted to try a fast 5K myself, but I'll resist to avoid destroying my confidence...

Thanks for the support. I had never done a 5k, so thought I had to before going in week 18, also had already handled down on this session, so had everything to gain and nothing to lose, still not sure where the other 18s are coming from!

More importantly, with Pete calling the shots, I don't get to chicken out (hence 2k & 5k TTs so close!) I will put it to Pete that if it fits I'm game, but after Basinstoke, I imagine I will do a couple of weeks of graft rather than showboating TTs! Also I row in a gym so don't use RowPro.

Kind regards

Iain

michaelb · Post by **michaelb** » April 1st, 2008, 9:20 am

So we are on for a handicap 3k. Not sure if there has ever been a 3k race online, so this may be the first. I am not sure of my schedule this weekend either (we may ski one last time on one of the days), but something in the 19-21 GMT range should work.

I won't row 1:48 pace the whole way. 1:50 is my 5k target pace, so I will do the first 2200 at that pace, and then pick it up. So let's handicap off 1:50. Each second in pace is worth 6 secs, so at 1:55 I would wait 30 secs at the start.

I used to push the beta for online rows, but now I am not sure which is the better option. The old version may be working better at this point.

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