training based on recent 6k

sergeant_81 · Post by **sergeant_81** » October 9th, 2007, 12:42 pm

Hello all, first post.

Today our coach (collegiate club rowing) prescribed a 6k test with a rate cap of 22. I pulled a 23:17 with an average split of 1:56.4. The low rate cap put my quads out of commission for the rest of the day

My height is 5'10, weight 160 (incidentally I'm the smallest guy on the team; I did manage to beat two other rowers both taller and heavier).

I'd like to know, now that I have this baseline 6k split, how I should adjust for longer pieces (40 minutes and up, 10k, etc.). The neighborhood goal pace of 1:59 or so sounds good, but I haven't been able to locate any tables based on 6k splits (although I have seen the Wolverine Plan's 2k split tables).

Any advice would be appreciated. Thanks!

-W

PaulS · Post by **PaulS** » October 9th, 2007, 2:14 pm

Ask your coach, if they have been using R22 capped 6k's for a while they should have a feel for it.

Or, just do a 2k Time trial.

almostflipped · Post by **almostflipped** » October 10th, 2007, 10:38 am

For an open rate 6k:

UT2 = 6K + 12-18 (possibly even 20, depends on how long you've trained)
UT1 = 6k + 8-12
AT = 6k -1 to 6k + 3
TR = 6k - 2 to 6k - 5
AN = just pull hard

I would think that rate capping at 22 would slow your pacing by 2-3 splits (assuming you usually go at 26-28), so adjust to an assumed 1:54 as your pace and use the tables from there.