5km Times
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17:34.9<br />
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there is an online challenge going on at the moment whcih my 'free spirits' team is paret of for 5k rowing. That is my latest effort. Takes 5 rowers to float a boat, three heavy weights, a lightweight man, and a woman.<br />
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My time slots me into the second boat. The best time from FS, and second best time over all is 16:24. best time in challenge is 16:16.<br />
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These guys are nuts!! -
hey bart what setting do you row on when doing 5,000 m?<br />
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somehow got roped into a surf boat team.. thought it was just for pissing around but the rest of my mates want to do it proper like and apparently we went alright for punters that have never rowed before..<br />
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but back to my original question - my mate who's into it (off to to worlds in biarritz, rows for piha) was saying that he rows with the setting on 5.. i thought he'd be yanking it on the highest setting (he's bout 6'5 115kg)<br />
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anyway i've been told i need to do a sub 17:30 pronto.. am worried that your best ain't under that time and you do it all the time!<br />
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as well as the fact i have no time to get into this rowing lark, as i said i thought we were just going for a blat.. not actually super keen, check out the pic attached from a race at piha this year! -
Think my PB is 17:20, managed a 17:22 a month or so ago, but is murder to get down to those times - A good hard row is the 18 minute mark, like going for a run when you are not cruising, but not going all out either - just a good hard training!<br />
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When going for those sorts of times I row on a setting of 4 - read somewhere that is the 'on the water' setting. But when I first was rowing was always on 10, and was only a few seconds outside those sorts of times even then - as in 20 seconds, so maybe quite a few!!<br />
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Something to practise on longer rows is keep your rate down - 20-24 SPM, but keep the pace at your normal pace. So when you increase the SPM back to your normal (for me between 28-30), you fly!!<br />
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But being a taller bigger bloke, you will probably row comfy with a slower SPM than me anyway, being a short arse. -
sweet cheers i'll give it a nudge.. just joined the gym again.. took a while, hated the thought of having to pay after getting a free membership with my last job..
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[quote name='BartMan']<br />
once your hooked mate, it's all downhill...<br />
[/quote]<br />
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yeh just got to keep up with my "mentor"...<br />
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he's only sitting at no 2 in the world at the mo on the concept 2 site or whatever it is. pussy.
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2<br />
Matt Kirke<br />
35<br />
Auckland <br />
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NZL <br />
500<br />
1:20.1<br />
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Well, after being away from the Concept 2 for a while, then easing back in with 10 min and 2k attempts, as well as a few leisurely longer rows I decided to have a crack at the 5k again. I managed a couple of times under 20 mins but that was over a year ago and I doubted I had it in me.<br />
Managed 19.50 today - tried Barts advice of getting the average under 2 mins / 500 early and holding it and it worked. I was about as close to throwing up as I have ever been on the rower - not a good look for a 41 year old. They'd probably all assume I was having a heart attack!<br />
Now I have to get under the 19.45 which I did last year.<br />
Bart, Mogs, Cyril - I don't know how you guys do it, but I take my hat off. -
Well done cyclo.<br />
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Another little trick that I have for rower at the gym which gives you your average per 500m as well as your current split over the latest 500 - or whatever diustance you set it for ai think on the flash concepts.<br />
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ALways keep your current split .1 below your average. So averaging 1:59.5, jeep your split at 1:59.4. Average keeps dropping lower, so you keep rowing faster, and faster, and faster.... <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/blink.png' class='bbc_emoticon' alt=':lol:' /> -
Well Bart, took your advice - got the average started under 2.00 / 500 m and just kept at or under it.<br />
Finished with 19.41.6. I reckon I could have gone a bit quicker too - I felt less nauseous at the end than i normally do!<br />
Finally got a new PB at the 5 km. <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
Nice work Cyclo. I can never keep to below my average because I try to do the first 500 quite hard to get a "head start". As such, my average is purely aspirational for most of the row. Generally, about 3/4 of the way through, my average catches up to what I have been rowing at and I try to go under it from there knowing the finish line is in sight.
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third row back after a month off - and that bug is getting back, 5k times have gone 18:50something 18:20 something, and today 18:06.<br />
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Just meant to be cruising, but by the last 1000m was rowing at 1:46 or so, starting out at 1:50-1:52, hard to reign yourself in, so just going with it. Fell off machine today at the end with a heart rate of 170 odd - so that is maxing out!<br />
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will try and slow down and just crank through at 18:30 for the rest of the week, and start giving the times some serious nudges later. <br />
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Still a looooong way from PB of 17:20 in 2006-07 season, or this seasons 17:22... xzxflag_of_truce -
yeah, been running lots and gym work is pretty aerobic at the moment - super setting with no rests between sets - just decline sit ups then back to weights again, so that keeps the heart rate cranking!<br />
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Rowing at about 26-30, the lower rate at the start of the row, the 30 when I am into the lats 1000!!<br />
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that is a training tool too - do some rows at between 20-24 SPM, but keeping the 500m ave at your normal. When you up your rate, wham, your 500 ave comes down like an avalanche!! Is hard to keep that low though, you almost pause between strokes! But worth it in the long run!<br />
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Hooroo - a looong way from 17:22 at the moment - reckon I could crack 17:50 though at the mo - anything under 18 to me is pretty impressive!! -
Rowed at lunch again today, 5000 at 18:00.3 flat.<br />
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have an older model concept 2, so less details than the modern ones on the rowing, but splits were as follows - ave, then SPM<br />
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0-500 - 1:50.7 / 26<br />
500 - 1000 - 1:51.0 / 26 (1000 in 3:41)<br />
1000 - 1500 - 1:50.3 / 26<br />
1500 - 2000 - 1:50.5 / 26 (2000 in 7:22)<br />
2000 - 2500 - 1:49.4 / 27<br />
2500 - 3000 - 1:48.4 / 28 (3000m in 11:00)<br />
3000 - 3500 - 1:47.9 / 28<br />
3500 - 4000 - 1:47.8 / 28 (4000 in 14:34)<br />
4000 - 4500 - 1:44.8 / 29<br />
4500 - 5000 - 1:39.6 / 30<br />
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Negative splitting - getting faster as you go, is apparently a good thing I have been told. I have always been able to do it without too much thought - which is good, as there is not much room for thought on the rowing machine once you get 200 metres out...!!
