max_ratcliffe wrote: ↑February 14th, 2022, 8:33 am
Very well done SF. I'm intrigued to know what was going through your head in the first 500m, and then between 3.5 and 4k.
That's the worst part and getting yourself back on track when you must have felt somewhat toey is very, very good indeed.
Sakly wrote: ↑February 14th, 2022, 8:59 am
sizzlefuzz wrote: ↑February 14th, 2022, 8:20 am
Smashed my 5k PB yesterday:
Previously-20:35 from the first week of rowing back at the end of November...
Today:
Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24
The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.
Nice one
Also interested in your thoughts during the run like Max
This run seems to be more like a fly&die method - starting fast - loosing power and speed at the end.
If you really want to chop off 45s(!) you should think about a strategy for your session. Specially when 25% of this run was brutal for you. To reach your goal you need to get the pace to 1:51 - this is ~2s faster as your first split...
Fly & die was not my intention, I had it in my mind that I wanted to try and do as close to "even splits" as possible, though in hindsight I realize that may have been a tad ambitious, though since my first 5K test back in November was at the end of my first full week of training with the rower, I feel that this is a more "true" baseline after looking at some more legitimate sessions (primarily YouTube stuff from RowAlong, albeit piecemeal as opposed to "following a strict plan".
Getting up to pace in the first 500m is tough for me as I have a tendency to overshoot or undershoot it, I can definitely see how getting up to speed more conservatively to maintain pace/rating during the entire TT would be helpful.
I realized I was "in trouble" when I hit 2k at roughly 7:30 when my 2K PB is 7.11.4, not to the point that I was going to not be able to finish, but that it was going to hurt in the process.
Most of my training is more of the Zone 2 style, though I am going to do a "defined" 5K plan from RowAlong next and test again and see what the difference is. I definitely need to get used to training at a higher rating, as I think I will make gains from being more efficient/powerful at a higher rating when I get more used to it, of course. As far as the eventual goal of 18:30ish, if it wasn't going to be hard, I wouldn't want to do it.
BJJ Purple Belt | Strength Nerd | RowErg Cross Training Enthusiast | 1.75m | 84kg