5km Times
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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...!! -
bet though when we both crawl off the machine after the 5k, we both look like death warmed up, hearts going at warp speed and just wanting to die!!<br />
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I have no idea how people warm down after these rows. I get my feet out of the straps, and then just like down on the ground breathing!! -
You been spying on me, Bart? <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /> <br />
That's exactly how it goes. -
I do 2500 for a warm up at the gym and finally beat the 10min mark last night!!! Not sure I could manage that for 5000 but willing to give it a try some time. I've only done 3 rows since joining the gymn last week and have improved 1:10 over 2500m in that time which is great<br />
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17:20 just seems like another dimension to me!! -
good stuff Hooroo - when you get fit being such a tall bastard your times should be dangerous. It's great at the start as your times drop quickly - as you get fitter, and rowing fit, and also as your technique gets better.<br />
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Maybe try a 20 minute row Hooroo, and sneak up on the 5k mark that way! -
Throw in an extra 1000 or something at the end of your workout - just to get the miles under the belt, no substitute for time on that horrible rowing machine!! Speaking of which, lunchtime now, and I hear it calling me... BUt have touch tonight, so a cruise down the avon listening to Split Enz will be my lot today!!
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Cutter - try this one for size as a training exercise over 5k.<br />
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every time you reach 500m, you sprint hell for leather the 'seconds you have in the bank'. This is assuming that you are rowing sub 2:00 / 500m pace. <br />
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Which would mean, if you rowed 1:55 for the first 500, once the metres clicked to 500, you would 'sprint' for the 5 seconds in the bank. <br />
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Easy huh - but then when you hit the thousand, you will be 15 seconds in the credit, so about 7 strokes of sprinting. So when you hit 1500, it might be 30 seconds ahead...<br />
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Once you get a minute ahead of yourself you start again, so your sprint will be 10 seconds and getting higher etc.<br />
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between sprints, make sure you keep rowing below 2:00 rate, but just cruise.<br />
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And it really, really sucks when you are 58 seconds ahead at a 500 split. That is a LOOONG sprint. It happened to me today xzxflag_of_truce <br />
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BUt it gets your times down, and is good over longer distances too. Row as hard as you can in the sprint too - give it everything,
