500m Times
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fark, I don't know if I can actaully pull that low!!<br />
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I sub 1:39 for all 4 500m in my best ever time of sub 6:30.<br />
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I reckon aim for 1:45 for the first 500, and if you can hold that, you'll do a 7 minute 2k, even less when you sprint the last few hundred.<br />
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It is all in your head though these distances, I love it, and the feeling of death at the end! -
[quote name='BartMan']fark, I don't know if I can actaully pull that low!!<br />
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I sub 1:39 for all 4 500m in my best ever time of sub 6:30.<br />
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I reckon aim for 1:45 for the first 500, and if you can hold that, you'll do a 7 minute 2k, even less when you sprint the last few hundred.<br />
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It is all in your head though these distances, I love it, and the feeling of death at the end![/quote]<br />
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6:30 is just stupidly insane for 200metres!! That is awesome!! I will beat him, I can't be beat by some wippersnapper -
I don't know how you guys can do it so quickly . I did a 1:53 and thought i was going to bring up a lung .
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[quote name='cyclopath']If you like 500m, do the interval thing. 500m / 1 min rest / 500m and so on. I do 10 (so 5000m) and try to keep them at 1.53-55. Bloody good workout! I haven't actually tried a single 500m for ages. Must do it.[/QUOTE]<br />
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I tend to do the 500m interval thingy as well, I tried another 500m after the 1.41.6. BUt I will still catching my breath from the first 500, so struggled to a 1.58 -
I tried doing a set of intervals on the rowing machine. 500m as fast as I can targetting 1.35 - 1.40min, then having a 1 min rest. I was aiming to do it 10 times, have a break and then do it again. I lasted 5 sets and was fried. I have not felt that much pain in a very, very long time. Ill take running intervals any time.
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[quote name='dK']4 x 500m for my warm up today<br />
1st - 1.43 (1 minute break)<br />
2nd - 1.52 (1 minute break)<br />
3rd - 1.57 (5 minute break)<br />
4th - 1.44<br />
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Couldn't breathe properly during the 3rd session, had to have greater recovery time[/QUOTE]<br />
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That's what killed me when I tried it. The body wanted to go hard, and I was, for the first 3 reps with staying under 1.45, but my body just ran out of oxygen haha. Quite easily said Ive decided to put the session on the shelf until closer to next season. -
[quote name='JK']Hell that would kill me cyclopath! Did a 1.39 and a 1.43 this evening in the hotel gym. Amazing what less that 2mins of exercise on a rower can do to ya![/QUOTE]<br />
Well, it lets you know you've had a workout, that's for sure. It doesn't look like it, but it's a mean little set. -
Yeah I do the same splits too. It totally destroys you but because you get the break it can be mentally easier that a normal row. I still like to keep track of the overall time for the working metres and try to beat the overall time<br />
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250m on 1 off or 250m on 30s off are good too. Even 125 with 30sec off is great for a short intense session -
[quote name='Duluth']Yeah I do the same splits too. It totally destroys you but because you get the break it can be mentally easier that a normal row. I still like to keep track of the overall time for the working metres and try to beat the overall time<br />
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250m on 1 off or 250m on 30s off are good too. Even 125 with 30sec off is great for a short intense session[/QUOTE]<br />
I like intervals because they're more efficient. Still do the occasional 5K row, but mostly 500m splits. -
I have been doing the 500m splits and the 30/30's and I find if I reduce the rows per minute to under 32, then I don't get the oxygen deficit when trying to push out some fast times, typically I was going at 35/36 spm. Now I'm using more power through my legs.
