10km Times
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Go hard, and when you get tired, go harder....<br />
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Seriously though, sometimes go hard out, then 'relzx' for a kilo, and even in your relax you will notice you are rowing pretty quick, and then hoe into it again from 3k out...<br />
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So 5k flat out, get a PB or close to it for that distance, than 1-2,000 on cruise control, and then the last 3,000, start moving up a gear or three...<br />
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Maybe! -
Personally I find its best to row a loooong time but really just cruise, do 11 or 12km a lot, then only do 1 sprint a month, then when you drop down to doing a lower distance you have a lot more endurance. 2000m its all about power, 10k its all about how fit you are, unless you are doing mental times (ie Bart) then its all about being part bison or something.<br />
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If bison rowed.<br />
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Also the only way I ever get a decent time is to slog my guts out as hard as I can for the first half then crawl for the rest. Every time I've got under 40 minutes I've hit 5k in 19.30 or less, that way pchycologically I've been going hard out & 3500m at 2.04 seems quite nice & easy. Then I worry about the last 1.5k when I get there. Its all about thinking in your head "ok, I'm x second up". And I never count down from 10km, that "projected time" thing shits me. -
that's how I look at it too Mogwai - the X seconds up thing. Anything under 2:00 and you end up in credit. I also do a row when I make sure I sprint the credit seconds. So if rowing at 1:50, that means when I hit the 500 mark, I have ten second sprint. That then means at the next 500 mark I will have 20 plus seconds sprint, and so on, through to being 59 seconds up, and thus sprinting for 50 seconds. Once you top the minute mark, your sprints become short again, extending each time, etc, etc, etc.<br />
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you can get some decent times doing that too, almost by accident!!<br />
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Clear as mud?? -
[quote name='mogwai']Also the only way I ever get a decent time is to slog my guts out as hard as I can for the first half then crawl for the rest. Every time I've got under 40 minutes I've hit 5k in 19.30 or less, that way pchycologically I've been going hard out & 3500m at 2.04 seems quite nice & easy. Then I worry about the last 1.5k when I get there. Its all about thinking in your head "ok, I'm x second up". And I never count down from 10km, that "projected time" thing shits me. [/quote]<br />
Yeah I do something simiilar to that but I don't go as hard for the first 5km<br />
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I tend to be 20:20 after 5km, I cruise a bit on the 7/8/9km and then have a sprint on the 10th. I could definitely go harder on the first 5 because when my fitness was better a few weeks back I got my PB of 40:39 going the same rate all the way through.<br />
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But that is why I think I may need to do a few shorter distances so I can get used to pulling a lower split over 5kms or so.. I've been doing 10km or 30mins exclusively for the last couple of months. -
Ok another 11sec faster.<br />
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Went through the 5km at 20:10 and held that rate for a long way through. 8th & 9th km were a bit slow then I started my srpint to early and limped home for the last 30secs<br />
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If I get my pacing right I'll be challenging my PB again which is 40:39 -
Good work Duluth - must have been gutting to see the clock tick over the 41 minute mark.<br />
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I did a 10k today too, and was shattered after 7k, but was thinking, "only 3k to go, I don't want to waste the 7 I have already done, and once I struggled through that 1000, the last 2 were not so hard, once the count down gets into 1900 and below, you can lamost see the finish line.<br />
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Still 42 second outside my PB, but like Jake the Muss says - too much weights, not enoguh speed work - or whatever that line was! -
[quote name='Kirwan']<br />
Bringing up the rear with 46:35!<br />
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I have to say you guys are bloody fit/strong. I have zero power and am struggling to keep it under 2:10 splits.<br />
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In the 2km I did I coulf keep 1km under 2:00, but jesus I paid the price for the next km.<br />
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Going to do another week of long rows (30m & 10km) and then see what that does to the 5km time.<br />
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Got my room setup now for rugby viewing while rowing (watched reunion) and that helps massively. -
when you are doing those long rows - throw in some quicker splits now and then - be it for a minute or 30 seconds, or 6 hard pulls sort of thing, and drop your rate below 2:00, just to get used to it!!<br />
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much easier when watching something on TV - I now have the first 6 series of MASH, and do a 20 minute row during an episode. That, and then 50 sit ups takes up the 24 minutes of an episode quite nicely!! -
bastard, I did a row on Saturday, 36:38.2. Was only 4 secs outside PB for the season. Wasn't cruising, but if I knew I was that close to a PB I would have beaten it, spewing. Wa a row that set out as a cruise, but the pace was up there from the start, so carried it through.
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[quote name='BartMan']<br />
new PB for 10k, [i]eclipsing [/i]old one by .2 of a second....<br />
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35:52.7<br />
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Is there an international standard for 10km? Same way there is for 2km? Cause thats ridiculously fast... be interested to know what the pros rip thru that in. -
32:43 is the best I know of... Which is insane, almost 8 minutes better than the 40 minute 10k...<br />
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[url="http://www.c2ctc.com/"]http://www.c2ctc.com/[/url]<br />
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This is part of an online rowing challenge between online rowing teams...<br />
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I am 30th, and in the 6th placed 'boat', which is comprised of 5 rowers, 3 fatblokes, a skinny bloke, and a chick.<br />
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have one more go at that challenge before the end of the month to try and get my time down more, but can't really se it, maybe a few seconds if I am lucky. -
Well there's a bit of tumbleweed around here...<br />
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Thought I'd post my new PB in here because I wanted to brag <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/biggrin.png' class='bbc_emoticon' alt=';)' /><br />
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40:21.5<br />
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Took almost 20secs off of my old PB. I haven't been rowing set distances very much recently - I've been concentrating on wieghts and doing the odd interval session on the erg. It's certainly helped my drive<br />
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I'll catch you yet Mogwai! -
Gutted<br />
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Just did another PB and it was 40:08.6<br />
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8.6 secs away from the 40min barrier!<br />
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Dammit. I've been concentrating on other things so that was first 10km in about 6 weeks. I figured I would pace myself for a solid 41mins and halfway through I realised I'd sold myself short.. just didn't have enough in the sprint to catch it at the end<br />
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Next time.. -
Do the first 5k in 20 minutes, even if you are feeling good. Then the next 5k you can up pace, and you'll be there before you know it!!<br />
Even if you start out feeling shit, keep that frist 5k pace at 2:00, as you might come right anyway, even if struggling over that first few ks...<br />
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Easy from here, where I have not rowed more than 30 minutes over the last couple of months!! Lots of 20 minutes and 5ks, but nothing too painful!!
