July 5k trial

Archived posts from previous year's Dev Squad forum.
Bob S.
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July 5k trial

Post by Bob S. » July 24th, 2006, 3:01 pm

Just competed the 5k time trial for July. All grounded and strapless.

Warmup: 21' - 3' ea. @ 15/18/20/22/20/18/15 - 4416m (2:22.6).
HR avg.121. At splits: 104/117/121/133/128/127/123.
1' rest
5k trial: steady 24 spm - 22:01.3 (2:12.1)
HR avg. 142. At splits - 138/140/142/145/149.
Split times, 4:25.8/4:26.0/4:24.9/4:24.3/ 4:20.4 (per 1k)
1' rest
Cool down: 10' - 2' ea @ 22/20/18/15/12 - 2045m (2:26.6)
HR avg. 124. At splits: 130/125/128/125/116

My current training program is 2 or 3 days a week on the erg, mostly 40 minute pieces which include warmup and cool down in each piece. For another couple of days a week I do 40' treadmill pieces, which also include warmup and cool down in the forty minutes. These are done at a walking rate (2.5 - 4.0 mph) and max elevation (15.0 degrees). I follow the treadmill walks with 40 to 50 minutes of moderate weight work. For the rest of the week I try to get in at least 2 slow hikes at 8-9,000 ft with a light pack.

Bob S.

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Yankeerunner
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Post by Yankeerunner » July 25th, 2006, 7:45 am

Good one Bob. I hope to have a go at it tonight after the workday.

Navigation Hazard was suggesting doing it at the same rate restrictions as last year's 24/26/28spm for 20' test pieces in July/August/September. I was debating doing that for comparison purposes, but Larry Gluckman's comment on another thread about us each finding our own best way has me rethinking it. I do better at higher stroke rates and may allow myself to cut loose tonight after doing a lot of rate restricted UT2, UT1, and AT workouts.

Is 24spm your usual 5km test stroke rate? I'd more typically be about 30-31spm.

Rick

Bob S.
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Post by Bob S. » July 25th, 2006, 6:24 pm

Yankeerunner wrote: Is 24spm your usual 5km test stroke rate? I'd more typically be about 30-31spm.
Rick
Rick,

I haven't done enough 5k tests to have a usual one - maybe three or four at the most, and I can't remember at this point what my rates were. In the 2005 season, I did my 2k qualifier at about 24spm at the Beach Sprints. At the C-B, the director of the Beach Sprints kidded me about that and I managed to get the rate up to about 26. That was the first and only time that I ever did better at Boston than I had done on the Pacific Coast, so I guess that he had a good point there. In the 2006 season, I followed training programs that had a fair amount of interval work, so I was getting my rates up to 28-30, but I rarely get above 30 spm for anything longer than a 1k.

Bob S.

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lindamuri
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5k stroke rates

Post by lindamuri » July 26th, 2006, 4:30 pm

Bob S., Yankeerunner, et al,
time for me to chime in as coach. From our standpoint of giving training tips based off of your 5k test time, it makes sense for you to go with a racing Stroke Rate rather than capping it. If your race rate is 30, go with it rather than 24. If it is something else, go after the 5k as racing. And, if your 5k race rate is 24, so be it. Just go after it.
I hope this will help you and others out with the next 5k trial.
Linda

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Yankeerunner
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Post by Yankeerunner » July 26th, 2006, 4:35 pm

Thanks Linda,

30 it is. Or 30 it will be, since I wimped out yesterday. Been piling on too much lately and need to catch my breath for a couple of days before trying again.

Rick

Bob S.
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Re: 5k stroke rates

Post by Bob S. » July 26th, 2006, 5:03 pm

lindamuri wrote:Bob S., Yankeerunner, et al,
From our standpoint of giving training tips based off of your 5k test time, it makes sense for you to go with a racing Stroke Rate rather than capping it.
Linda
Thanks for the recommendation, Linda. I think that it would probably be a good thing for me to break loose from the clock and just do a rate that feels right.

Bob S.

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Post by lgluckma » July 27th, 2006, 4:37 pm

I second Linda's recommendation. Find your most effective rate and milk it for all you can. It might be different for the 5k than the 2k but we are not ready to tell everyone the best rate so go at it. You may find something that a capped rate prevented

On another note, could you let Linda and I know what your age and wt class is so we can have a feeling for your times or meters. I will assume your name will help us with your gender. Although Navigational Hazard is a bit tough without the posted picture.

cheers,
Larry

Bob S.
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Post by Bob S. » July 27th, 2006, 5:09 pm

lgluckma wrote:On another note, could you let Linda and I know what your age and wt class is so we can have a feeling for your times or meters. I will assume your name will help us with your gender. Although Navigational Hazard is a bit tough without the posted picture.
Larry
Larry,

I thought that you had all the pertinent data on a list. I also thought that our actual posting was superfluous, i.e. that you had access to our logbooks and would just be checking them at the end of each month.

Can you clarify this?

Bob S. M 80-84 ?wt at this time, i.e. right on the borderline. Over and under from one day (or even hour) to the next.

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Post by Yankeerunner » July 28th, 2006, 2:47 pm

Third time is the charm. Finished a 5km this morning:

2421m w/u in 11'

5000m in 18:57.3, 1:53.7, 29spm, 142hr (SR & HR don't seem right, but that's what the PM3 showed)

(500m splits,
0500m 1:56.0 28spm 125hr
1000m 1:55.5 29spm 130hr
1500m 1:55.0 30spm 134hr
2000m 1:54.5 30spm 139hr
2500m 1:54.0 30spm 143hr
3000m 1:53.5 30spm 146hr
3500m 1:53.1 30spm 148hr
4000m 1:52.5 30spm 152hr
4500m 1:52.0 31spm 154hr
5000m 1:51.3 31spm 153hr)

1221m c/d in 6'

On standard (off slides) erg, 98df, 76 degrees, listening to Meatloaf (Bat Out Of Hell II).

When at a peak my 5km pace is usually about 6 seconds slower than my 2km. Despite my mind being less than completely focused, and the weather being soupy, and slightly overtraining lately, I came in just about on target compared to the 7:09.1 2km that I did a few weeks back. A pace of 1:53.7 vs. 1:47.3.

The drag, while low at 98, is actually up from the 76 that I started at back in May. My hope is that by learning to catch up to a moving flywheel at such a low drag that it will carry over to better timing when I get back up to race drag of 110-120.

My calculated (Karvonen Method) bands are UT2- 135hr, UT1- 147hr, and AT- 154hr. When closer to a peak I can usually get above 154 by about halfway and go up to about 160 in a 5km. I doubt that I could do it at this stage of the training cycle though.

Rick, 58/lwt

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Post by ranger » July 29th, 2006, 4:18 am

I've been doing a lot of UT1 rowing at 24 spm lately, in a comfortable fartlek format. I am trying to habituate to a longer and stronger stroke.

I put together a continuous 5K today, 1:45 @ 24 spm (12.5 SPI)

This is pretty comfortable rowing, certainly not a trial, but I think it can stand for one, given the arc of my training. I don't want to do all out, free rate trials for another six weeks or so. It is still 20 weeks until EIRC.

Right now, I am working on technique, relaxation, and endurance in my distance rowing. I want to try to extend this 1:45 @ 24 to a HM before I lift the rate and row 5K at a free rate against the clock. After that, I like to do hard 5Ks with pretty good frequency, perhaps even once a day (e.g., at the beginning of each workout). So perhaps I'll have more to report about maximal, free rate 5Ks later on in the summer (or early fall).

Rich Cureton/ranger (M, 55, hwt now, lwt sometimes)
Last edited by ranger on July 29th, 2006, 8:30 am, edited 3 times in total.

Bob S.
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Post by Bob S. » July 29th, 2006, 5:46 am

ranger wrote: I put together a continuous 5K today, 1:45 @ 24 spm (12.5 SPI)

This is pretty comfortable rowing, certainly not a trial, but I think it can stand for one, given the arc of my training. I don't want to do all out, free rate trials for another six weeks or so.

Rich Cureton/ranger (M, 55, hwt now, lwt sometimes)
Congratulations, Rich. An excellent piece, even if it isn't an all out time trial. This early in the season, an all out trial does not seem to be appropriate anyway.

I was pleased to see your posting of this result and I think that it was wise to do so.

Bob S.

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Post by NavigationHazard » July 29th, 2006, 4:06 pm

Nice rowing, all.

Did a verified 17:09.6 today r28, still jetlagged after returning earlier in the week from Australia. Interestingly, I find that my strength/speed doesn't seem nearly as affected by the time shift as my endurance. But since the weather forecast for NY calls for heat indices up to 110-115 in the next few days I can't afford the luxury of waiting for more recovery .... :roll:

Splits per the PM3 :

3:24.7 1:42.3 r29
3:25.7 1:42.8 r28
3:25.1 1:42.5 r28
3:29.4 1:44.7 r28 :oops:
3:24.8 1:42.7 r29

I felt like I was fighting the rating all the way -- to the extent that I was able to do much while Down Under, it tended to be r24 or r34. I'm not sure I would have been much [typo corrected] slower today at the lower rating. But in view of my fatigue and the ambient conditions I wasn't sure I really wanted to go flat out. As it was I sweated off roughly 3 lbs of water....

I guess I can live with the result for benchmark purposes, though I may try again tomorrow or Monday. (Not that I have any reason to doubt Jim Crawford, 16:54 would put me atop the 50s rankings and that's doable). For last year's final 20' Dev Squad test I think I went through the 5k in 17:05-6 r28, so I'm at least a couple of months ahead of that.
Last edited by NavigationHazard on July 31st, 2006, 11:59 pm, edited 1 time in total.
63 MH 6' 6"

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Post by dennish » July 31st, 2006, 11:55 am

Got it done just under the wire. I had a huge bike race this weekend. An omnium, so we raced Friday(TT), Saturday(Road Race), and Sunday(Crit).
The road race and the crit were state championship events. All the races took place at Salida, which is at around 7500ft. The road race was a twelve mile circuit that featured nearly a 1000ft elevation gain every six miles then a furious descent. I won the TT by a nice margin, had huge mechanical problems in the rr that resulted in massive cramps for laps 3 and 4, and was the lead out for our team in the crit where our sprinters went 1, 2, 3. (I was very pleased with 6th). But I tell you all this as background for my 5k attempt this morning at the gym. I felt the time was OK for this time of the erg season, after a huge weekend of bike racing and for being done at around 7600ft. 18:13.9

1:49.1 31
1:48.8 31
1:49.2 31
1:49.4 31
1:49.4 30
1:49.7 31
1:49.7 30
1:49.9 31
1:50.1 31
1:48.6 32

Hope everybody is doing well and getting on the water. Anybody here going to Masters nationals in Seattle? I'm going and racing in several eights and a couple of 4+. Live lwell and storng dennis

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Post by Mary P. » July 31st, 2006, 6:58 pm

Did the 5K yesterday, though nothing good to say about it after a bout with stomach flu (and dropping down to 121lbs as a result). Glad it's only required to enter in log book!

Good luck to those going to race in Seattle - I'm off to regain a few pounds in Italy over the next 2 weeks. :D Will probably return to the erg way out of form.
Mary Perrot
(49, soon to be 50, extremely lightweight)

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Joanvb
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Post by Joanvb » July 31st, 2006, 10:51 pm

Couldn't wait any longer for the weather to get cooler and still get the 5k in before the end of July. Did the 5K this evening and posted in online log.
Stroke rate 24 spm (not intentionally that low :) ).
Joan Van Blom
58 Ltwt.
Long Beach Rowing Association

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