5km Times
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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, -
[quote name='Red Beard']My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
Don't just row 5k after 5k. You times will come down but you'll make more progress if you mix it up.<br />
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Do some 30min row and even 10ks and so you body is used to going beyond 5k. Also I found doing intervals of 2min on 1min off really improved my times.<br />
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Fark i miss rowing. My concept2 arrives next week after travelling via sea freight from London to Sydney. I was able to do sub 40min 10ks a few months ago but its going to be difficult just completing a decent row now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Duluth'][quote name='Red Beard']My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
Don't just row 5k after 5k. You times will come down but you'll make more progress if you mix it up.<br />
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Do some 30min row and even 10ks and so you body is used to going beyond 5k. Also I found doing intervals of 2min on 1min off really improved my times.<br />
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Fark i miss rowing. My concept2 arrives next week after travelling via sea freight from London to Sydney. I was able to do sub 40min 10ks a few months ago but its going to be difficult just completing a decent row now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' />[/quote]<br />
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Cheers mate. The 30 min/10k are probably still abit beyond me at the mo but intervals will be the way to go for now. I find Im heaps quicker/more efficient during the second half of my row, than the first. Must be taking me ages for the body to loosen up. What do you to warm up on the rower? Unfortunately Im getting my knee cleaned out this Friday so I will be off the LB weights/rowing for a wee while. Im planning on cycling ASAP and then easing after a few weeks back onto the rower. -
[quote]My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
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Row faster. eusa_think <br />
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But yeah - also do some 20 minute rows, 6k rows, and always in the last 500 metres of any row - balls out, give it everything. Just to get used that awful feeling of death warmed up as your heart tries to explode out of your chest like an Alien move remake...<br />
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I rowed for the first time in a few weeks yesterday at lunchtime. 30 degrees. Was cruising for the first 1500 metres, feeling fine. Next 3500 was like rowing in a sauna, but battle through!<br />
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Good luck with the knee vacuum!! -
[quote name='Duluth'][quote name='Red Beard']My goal is a sub 20 min 5k. Any tips anyone?[/quote]<br />
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Fark i miss rowing. My concept2 arrives next week after travelling via sea freight from London to Sydney. I was able to do sub 40min 10ks a few months ago but its going to be difficult just completing a decent row now <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':)' />[/quote]<br />
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I havent been on the erg since mid Jan and cant get back on for another 3 weeks or so yet. I was talking to a mate about how, even if you miss a week or two, the erg gets in your head and tells you that you cant do the same time as before. After the only breaks I have had from the erg (I only started in Sept last year) I did an hour first up just to prove to myself that I had it under control. I didnt rush it, but once I had done an hour, a 5km, 10km or 30min row held no fear for me. -
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those are good splits, I wonder if you let off a little in the first leg of that treble, (maybe 1:44), you would then be able to hold that 1:44 for the next two...??<br />
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and a minute 30 in between sets, what exactly does that do, hardly seems worth it for a 6k row!!<br />
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You would have a bloody good half marathon time if you joined those together and added 3 kilometres!! -
[quote name='Cutter']Not sure what its supposed to do, but we have to do it at [b]18 strokes per minute[/b]. Its hard to get the splits down and keep them down at that stroke rate. Kills the legs.[/quote]<br />
How?<br />
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I was doing quick erg as a warmup to a wieghts session and was experimenting with the SPM. The lowest I can get it down to and keep my form is about 20-21. When I was producing half decent times I was quite comfortable at 23 but now I seem to be stuck around 25-26 when going for a proper row<br />
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Are you doing quite a long pause at the catch position? Or is the whole negative movement quite slow? You can't really change the drive speed without affecting power.. -
When I slow down it is a pause at the end, and a slow rewind before a normal stroke. DOn't know if that is right or wrong, but that is how I slow up!!<br />
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I row at about 28 - 30 when putting in time trials. After doing slow rates I could do 26-28 and still feel 'right'. -
Explode off the foot plates for power and then relaxed and slow down the slide. Because you arent frantically going back and forth, you really have to focus on getting the drive and power through the legs and back. Afterwards, it feels as though you have been doing deadlifts for an hour!
