10km Times
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The first 3 rows are hell and the times are well down. Then it gets more comfortable and I get some reasonable gains<br />
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The problem for me at the moment is I seem to keep getting little injuries or work gets really busy and I struggle to find time.. so I'm constantly starting over<br />
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So my PBs are still a long way off - 1 min away from my 10k, 30sec from my 5k and 200m away from my 30min distance -
New poster here, so be gentle with me.<br />
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Getting back on the rower this year after having a kid arrive in the house stopped me rowing for a while. Am working on getting my km up to consistently over 100km a month. <br />
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Just pulled 10km in 38:56 earlier this week - had a slower row today due to having to stop and adjust the heart rate monitor.<br />
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Do people still hang out in this forum? <br />
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NZP -
Cool, I'll post in here. I've been intermittent on our concept 2 - have clocked 2.2M metres and working on the third. Satisfying to see it tick over, that's for sure! Great fitness and I just need to lay off the beers and chips and it'd be easy <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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NZP -
Posted a happy 10km of 38:51.4 yesterday. Felt good and strong at the end - didn't want to blow out as I plan another 20-30km in the next few days. Got to 100km for the month just now (well,99km anyway) and looking strong to pull150km for the month. That's a good month for me - I reckon I should be doing that all the time but don't seem to manage it.
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Back on semi-regularly now. Had a good row yesterday - 38:15 for the 10k, which I celebrated by goofing down pasta salad and mostof a box of beer. What a superb weekend of sport!<br />
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I find it is just time on the erg - keeping the technique up and churning out thekm. Whoever wasposting above with some 10k timesin the mid 36 minutes - respect. That is some serious speed ... reckon I'll have to keep on it to get down there. <br />
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NZP -
Still hovering around 40:30 for the 10km<br />
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I do intervals fairly often but I think the problem is that I haven't been doing much more than 15-20k a week. So I think I need more kms to make progress<br />
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Tried something different last week and went for a 15km row to get some more endurance. <br />
Pleased with the result as it was 1:02:29 @ a split of 2:04.97 (which is completely different from 2:05)<br />
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The best part was the steady rate throughout the whole row. Each of the 5kms were completed between 20:40-20:50 normally I would go out faster and just try to hold on -
Hey Duluth,<br />
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15km is a top effort - you need serious stamina to get there. I find with the longer rows that it is my ass that hurts the most...<br />
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Just stay on it - I've been really slack the last couple of months with some changes around the place. Rowing with a kid in the house can be difficult - they can't seem to stop wanting to stick fingers into places they are not meant to go. <br />
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Cheers<br />
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NZZP -
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What is the best strategy for the longer rows as the longest I have rowed are the 5000m. I would like to do a few longer rows.<br />
Where do you set the resistance? I normally set it between 5-6 for the 2000m. <br />
What do you pace yourself at? - do you focus on spm or try and set a 2:00 min 500?<br />
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Sorry for all the questions but I am keen to try a bit of variety in the rowing. -
Whatever you are comfortable with basically<br />
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Resistance just over 4 is what I use. But that measurement won't be exactly the same on all rowers<br />
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Stroke rate for me is around 26-27 on longer row. For a sprint it would be over 30.. Proper rowers will have stroke rates a lot lower than that. <br />
I find when I'm getting tired my stroke rate creeps up and my form gets shit and I actually travel slower<br />
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I focus on my 500m splits throughout the whole thing<br />
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Apparently the most efficient way to hit a time is to keep the rate almost steady. I'm not efficient! I go for the tactic of going out hard and then trying to hold on. The trick is not to go out so hard that you fall off in a heap<br />
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For instance when I did my best time of 39:52 I was ~3:42 after 1km, ~7:30 after 2km and ~19:20 after 5km. After that I was just clinging on making sure I didn't screw up a decent start -
yes, i found hitting a rate and holding it for as long as possible, and then over the last few Ks is when you step it up. Concentrate on slowing your stroke rate but keeping your pace up - so at the end when you up your stroke rate, watch your pace go mad. <br />
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But the best thing to do i reckon is just row and see what suits!! I would cover the monitor sometimes and just row by my watch for 30 minutes and then look and see where I was up to. Got some good times like that. But I much preferred rowing and watching the clock and working out what and when I was going to arrive!!
