Summer Training

[old] allapologies916 · Post by **[old] allapologies916** » June 19th, 2005, 4:44 pm

yes... do a lot of aerobic work... my suggestion is also do a lot of short, higher intensity pieces...

[old] Neb154 · Post by **[old] Neb154** » June 20th, 2005, 10:40 am

10k @ 24 = 41:14.6 or a 2:03.7 Split. Started off as a harder day, since coming from three days rest, but my goal in the begginning was to hold a 2:05 for the first 5k. Suddenly my body began to sprint at 5k, thens lowed down a bit, but again i brought it down for the last 2k to give me my new PB in training for 10k. Amazing thing is my pathetic 20 minute time at the beggining of the spring was a 2:03.7. Then my 30 minute got down to a 2:03.7. Now my 10k is at a 2:03.7. Thats progress.

[old] Neb154 · Post by **[old] Neb154** » June 23rd, 2005, 7:54 pm

I've been keeping steady with the 10ks. I also just looked at a post awhile back, about using distance times to aproximate for other distances with the<a href='http://concept2.ipbhost.com/index.php?showtopic=796' target='_blank'>Formula</a>. For my goal of 7:10 by september, thats a sub 2:00 10k, wish me luck

[old] Neb154 · Post by **[old] Neb154** » June 25th, 2005, 10:35 am

Question, for the next two weeks i will be seat racing quite often, possibly every day and I want to be in top shape. What should i do with my erg training to make sure i don't lose any progress but still am fresh enough to pull my best on the water.

[old] Neb154 · Post by **[old] Neb154** » July 21st, 2005, 10:57 am

I'd just like to add, for any other high school rower out there looking to drop their times, this plan of doing 5 10ks a week or so, not all at maximal effort, <b>really</b>brings down your times in the end. It especially applies to us high school rowers though also because at least in my case, we rarely do longer pieces and instead do alot of sprint training, which is helpful, but only makes up a part of erg training.

[old] Jim Barry · Post by **[old] Jim Barry** » July 21st, 2005, 1:07 pm

Great work. You are staying with me as I progressed in 2000. ( a little faster at 2k a little slower at 10k). You should break 40:00 this summer and by mid Sept you should be confident with an attempt at 7:10. Since you have held off with the intervals you'll still have quite a speed reserve. You simply will not believe what they do to your training once you have your 10k wrinkles ironed out. Rocket Fuel.