5km Times
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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, -
[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!!
