5k challenge Week 17

[Gerhard]

This weekend it would have to be Sunday for me.

I would prefer Saturday night around 18:30 GMT. Sunday is my mother-in-law's birthday....Is there no way you could make it Saturday night ?

[andyb2004]

This weekend it would have to be Sunday for me.

I would prefer Saturday night around 18:30 GMT. Sunday is my mother-in-law's birthday....Is there no way you could make it Saturday night ?

Sorry Gerhard, Wife's Birthday night out - more than my life is worth .
But I don't mind if I miss out this time as I'd prefer to row alongside someone at a close pace rather than be lonely. We could do it another night early next week instead?

[Gerhard]

HANDICAPPED 3K:

I've set it up for Sunday night, 19:00 GMT (One day I'll make it up with my mother-in-law).

My target is 11:30, but we'll determine the delay times on Sunday night, you never know who is going to join.

[Stefan]

HANDICAPPED 3K:

I've set it up for Sunday night, 19:00 GMT (One day I'll make it up with my mother-in-law).

My target is 11:30, but we'll determine the delay times on Sunday night, you never know who is going to join.

Thanks, I have registred.
That should be fun!

[Gerhard]

Worked at home yesterday, so I had some spare time.

Easy hour at noon, around 2:14, simple and steady because I had a 3x2000 coming up in the evening.

The 3x2000 (on rowpro) had plenty of rest, around 10 minutes (passive + active)between intervals. Target: first 2 at 8:00, then see what's left for the third one.

7:57.1
7:56.7
7:38.2

Pretty pleased with the final 2K, managed to do it at Sundays 3K pace.

[andyb2004]

3 x2k rowpro last night with Gerhard and others.
7:58.8
7:59.0
7:48.3 (1:57.1)

Happy with this, but I have some work to do to hold 1:57 for 5k
Lets see what happens when I try for 3k @ 1:57 on Sunday
(Hopefully my cold will have gone )

[iain]

Easy hour at noon, around 2:14, simple and steady because I had a 3x2000 coming up in the evening.

The 3x2000 (on rowpro) had plenty of rest, around 10 minutes (passive + active)between intervals. Target: first 2 at 8:00, then see what's left for the third one.

7:57.1
7:56.7
7:38.2

Pretty pleased with the final 2K, managed to do it at Sundays 3K pace.

I'm impressed, I can't quite imagine doing intervals to a controlled pace on RowPro. Just having someone competent on the erg next to me in the gym makes me speed up let alone having them on the screen. The first 2 were very close to mine, but held back on third (1:57 target) so as not to exhaust myself for Sunday's race. To do that after a SS hour is very impressive. Your final 2k is only 1.7s/500 slower than my all out effort last week.

Andy, good to see you posting again, sorry to hear about the cold, I have a few symptoms and am hoping that it doesn't develop. I'm sure with your aerobic base you'll improve rapidly with regular training.

Hope the 3k goes well for everyone.

Regards

Iain

[RR1 Kirk]

There is a maintenance announcement on the RP Oarbits saying there will be no server from 0500 GMT Sunday for 24 hours. This will affect our race as it is scheduled.

Cheers,

[dunechef]

Easy hour at noon, around 2:14, simple and steady because I had a 3x2000 coming up in the evening.

The 3x2000 (on rowpro) had plenty of rest, around 10 minutes (passive + active)between intervals. Target: first 2 at 8:00, then see what's left for the third one.

7:57.1
7:56.7
7:38.2

Pretty pleased with the final 2K, managed to do it at Sundays 3K pace.

I'm impressed, I can't quite imagine doing intervals to a controlled pace on RowPro. Just having someone competent on the erg next to me in the gym makes me speed up let alone having them on the screen. The first 2 were very close to mine, but held back on third (1:57 target) so as not to exhaust myself for Sunday's race. To do that after a SS hour is very impressive. Your final 2k is only 1.7s/500 slower than my all out effort last week.

Andy, good to see you posting again, sorry to hear about the cold, I have a few symptoms and am hoping that it doesn't develop. I'm sure with your aerobic base you'll improve rapidly with regular training.

Hope the 3k goes well for everyone.

Regards

Iain

Ian - I also have a hard time on Rowpro or in group erg sessions holding back and in the aforementioned session went in with a plan for 3 / 1:50 ish 2000s -- the Rowpro session made me go a tad lower though I made a concerted effort at making it a tempo workout and paced myself accordingly, turned out to be a very demanding but a good workout;
7:21 / 7:09 / 7:10 -- 1:50.1 / 1:47.1 / 1:47.6
the middle interval I had somone side by side in the final 500 so had a better result - last one was alone so didnt push it at the end so slightly slower. I did a 30 minute steady state about 25 minutes after intervals and held 1:54 for that time so felt I had a really good workout for the day.
I may join that 3000 on Sunday if my schedule allows - Sundays can be hectic for me with family as with everyone.

[Gerhard]

There is a maintenance announcement on the RP Oarbits saying there will be no server from 0500 GMT Sunday for 24 hours. This will affect our race as it is scheduled.

Cheers,

We have to move it to another day. For then time being I have rescheduled it so Saturday night, but I'm open for other suggestions.

Saturday, Monday, next week, I don't care too much. Any preferences?

[michaelb]

Sat should work for me. I did the 2500 for the CTC the other night at 1:49.6 and that hurt a bit while I was doing it. But after a while, and once you are going fast enough, everything hurts.

The handicap format should be fun and will add excitement. I may decide to target 1:49 just to push it harder. I am thinking that I will take a shot at the 5k next weekend if everything goes fine this week. I would rather not wait until the end of April.

[Stefan]

I hope I can make it Saturday evening!

Today I did 12k with a bit of fartlek in total 1.59,5 speed. It was mainly to get back on the erg after four days of travels. I did weights in a gym yesterday and my legs were a bit sore from the squats.

[andyb2004]

Saturday will be tricky for me - If I'm not in chat please don't wait for me.
Hope to be there.

[badocter]

After yesterday's snafu's on the 2500m (which still isn't done...), I had a little anger to work out on the 5x1500m today.
5x1500m, target 1:52.5

Code: Select all

6th cycle              5th cycle
dist   /500   SR EndHR
1500m  1:51.0 28 176    176 1:53.8
1500m  1:50.9 27 185    183 1:53.4
1500m  1:50.8 27 188    188 1:53.0
1500m  1:50.5 29 190    190 1:52.7
1500m  1:48.9 30 192    195 1:49.7

Netted a 2.1 second improvement for a new target of 1:50.4 I feel much better now

That session is supposed to be 5k pace, so I am looking good for reaching that crazy target you suggested Stefan, which is only 1:52.5 pace.

[dunechef]

I hope I can make it Saturday evening!

Today I did 12k with a bit of fartlek in total 1.59,5 speed. It was mainly to get back on the erg after four days of travels. I did weights in a gym yesterday and my legs were a bit sore from the squats.

I was hoping to do that 3k on Sat also Stefan but I have a commitment ( grandkids birthday ) so I did a hard 3k at front end of a 5k today - figure would give you something to shoot at [ 10:46 ( 1:47.7 )] -- finished off 5k in 18:22 for a good workout - think it may be possible to break 18 minutes in this 5k challenge, just have to figure pacing out, I was fairly gassed at the end of 3k today-- thinking I will have to row 1000 @ 1:49, then try and row next 3000 @ 1:48, then bring it down over last 1000 and finish final 500 @ 1:45 that should get me some where close to 18 minutes - I am rowing a lot of OTW meters now and not so many as many intervals though this week got in some good hard rows.