5k challenge Week 17

Nosmo · Post by **Nosmo** » March 8th, 2008, 11:40 pm

Stefen with times like those you should be able to do the 5K under 18 minutes, and do 4 2K's under 7:00.

dunechef · Post by **dunechef** » March 9th, 2008, 12:20 am

Stefan wrote:8 X 500 3:20 rest.

Last time I did this one was 14 January, the average than was 1.41,9 which I now used as a target not to exceed for each interval. What I did was:

1.41,0
1.40,5
1.40,0
1.39,3
1.38,7
1.38,7
1.38,5
1.38,2

In total 1.39,3 with 32 spm. Very pleased with the result and my pacing, nothing left in the tank on the last one. I did 500 m slow as rest between each interval.

Nice Stefan - nice to see someone else doing some interval training. I Finally got RowPro working today and figured out how to row with folks online - let me know when we can do a workout together.
I feel slow today but still plugged out a 3 x 16 min with 3 min active rest @ 1:56.5 avg -- rowed all at 24/25 and finished off all with 2min @28 and 2 min @ 30
Joe

dunechef · Post by **dunechef** » March 9th, 2008, 12:31 am

RR1 Kirk wrote:I've set up a 5K for Sunday at 19:00 GMT on Beta. I'll let everyone figure out when that is in your locale.

I won't be going all out. I want to see what range I'm in.

Cheers,

Just dowloaded Beta Version but couldt find that 5 k ????
Joe V ( dunechef )

RR1 Kirk · Post by **RR1 Kirk** » March 9th, 2008, 12:48 am

dunechef wrote:
RR1 Kirk wrote:I've set up a 5K for Sunday at 19:00 GMT on Beta. I'll let everyone figure out when that is in your locale.

I won't be going all out. I want to see what range I'm in.

Cheers,
Just dowloaded Beta Version but couldt find that 5 k ????
Joe V ( dunechef )

Hi Joe,

The only way to join beta rows at present is through the RowPro program itself.

Start up RowPro beta, go to control centre, oarbits, session list, check the box on the race/row and I'll see you there.

Tomorrow plug your C2 into your computer, start RP, go to session start, online, and click the 5K as the "session" you want to row.

Cheers,

Stefan · Post by **Stefan** » March 9th, 2008, 5:26 am

michaelb wrote:Stephan, what I am missing? When was the last time you did a 2k test? Active rest makes the 8x500 even harder, and averaging under 1:40 would suggest a 2k at 6:40. That is great work.

I did my 2k in January and I felt in pretty good shape and it really was an all out effort with pretty flat pacing. But I have sharpened my training since than and I know I should be able to take off 10-15 seconds now. I need to get in the right mind, a 2k is terrible, an 8 X 500 is fun!

The active rest is very slow, 500 m in 3.20...

6.40 is not in the cards, I have always been able to do an 8 X 500 2-3 s faster than a 2 k.

michaelb · Post by **michaelb** » March 9th, 2008, 10:40 am

RR1 Kirk wrote:I've set up a 5K for Sunday at 19:00 GMT on Beta. I'll let everyone figure out when that is in your locale.

I won't be going all out. I want to see what range I'm in.
:oops:

Cheers,

I think you have this set for 19:49 right now, not 1900. Either should work for me, although I am still figuring out my day.

dunechef · Post by **dunechef** » March 9th, 2008, 11:02 am

RR1 Kirk wrote:
dunechef wrote:
RR1 Kirk wrote:I've set up a 5K for Sunday at 19:00 GMT on Beta. I'll let everyone figure out when that is in your locale.

I won't be going all out. I want to see what range I'm in.

Cheers,
Just dowloaded Beta Version but couldt find that 5 k ????
Joe V ( dunechef )
Hi Joe,

The only way to join beta rows at present is through the RowPro program itself.

Start up RowPro beta, go to control centre, oarbits, session list, check the box on the race/row and I'll see you there.

Tomorrow plug your C2 into your computer, start RP, go to session start, online, and click the 5K as the "session" you want to row.

Cheers,

Thanks - just getting familiar with the rowpro system - I'll try to be there, I'm going there now to check it out - hopefully see ya later this afternoon

Stefan · Post by **Stefan** » March 9th, 2008, 11:57 am

dunechef wrote: I'll try to be there, I'm going there now to check it out - hopefully see ya later this afternoon

Me too, see you there!

I have registred now as the second participant.

For me, it would be better to move it back to 19.00 again.

michaelb · Post by **michaelb** » March 9th, 2008, 12:38 pm

since Kirk thinks the row is at 1900, it might make sense for all of us to show up then anyway. We can always just do a QR at that time instead. I think everyone currently in the row is posting here on this thread (it would be unfair to move the row if someone else joins that doesn't know the row was moved earlier).

RR1 Kirk · Post by **RR1 Kirk** » March 9th, 2008, 12:53 pm

michaelb wrote:since Kirk thinks the row is at 1900, it might make sense for all of us to show up then anyway. We can always just do a QR at that time instead. I think everyone currently in the row is posting here on this thread (it would be unfair to move the row if someone else joins that doesn't know the row was moved earlier).

Thanks Michael,

You're right, I thought the race was at 19:00 GMT.

I read between the lines... sorted.

Cheers,

Stefan · Post by **Stefan** » March 9th, 2008, 3:50 pm

So we were going for this nice friendly 5 k on RP beta.

First time on beta for me and I screwd up and neded to download new firmware just in time, no warmup. Than the fellow rowers explain that we let Kirk go one minute ahead because he is aiming for 20 and the rest of us on 19 minutes. Fine and I was hoping to go slow and meke the first k a warmup.

So Joe sets of at 1.47 for a looong time...
And I just do not want to completely let him out of sight so I go around 1.49-1.50 but Joe pulls away up to 28 m ahead and in last 700 m I bring that down to 17 m.

My RP did not stop and record my time, neither did my PM3..
But Joe got a whopping PB with 18.17,3 and since I was 17 m behind at 1.47 speed, I got about 18.21 which is by very far a SB.

So Joe and I have been to conservative with our targets..

I revise my target to 18.15 now.

Great row Joe!

dunechef · Post by **dunechef** » March 9th, 2008, 4:17 pm

Stefan wrote:So we were going for this nice friendly 5 k on RP beta.

First time on beta for me and I screwd up and neded to download new firmware just in time, no warmup. Than the fellow rowers explain that we let Kirk go one minute ahead because he is aiming for 20 and the rest of us on 19 minutes. Fine and I was hoping to go slow and meke the first k a warmup.

So Joe sets of at 1.47 for a looong time...
And I just do not want to completely let him out of sight so I go around 1.49-1.50 but Joe pulls away up to 28 m ahead and in last 700 m I bring that down to 17 m.

My RP did not stop and record my time, neither did my PM3..
But Joe got a whopping PB with 18.17,3 and since I was 17 m behind at 1.47 speed, I got about 18.21 which is by very far a SB.

So Joe and I have been to conservative with our targets..

I revise my target to 18.15 now.

Great row Joe!

So I show up on beta rowpro fro 1st time for a nice friendly row and in the course of events I realize I just cant let somone be sooooooo far in front via handicap so I may have set my pace a tad quicker than I thought......................just to make up the stagger
and then it seems like stefan is willing to go with me so I just wanted to see how long I could hang - and it seems like he was sandbagging for a sprint which forced me to row a good 1k at end translating to a new pr -
18:15.7 by my PM4
it seems like stefan and myself are in better shape than we may have thought, night as well revise to 18:10 -- given the fact that I am now sure stefan will be stalking all the time!!
thanks for a good workout stefan - and congrats on a PR also - I calculate your time at 18:18.9
joe v

RR1 Kirk · Post by **RR1 Kirk** » March 9th, 2008, 5:03 pm

Thanks for the row guys, and congratulations on your pb and sb. It was a sb for me as well.

Thanks Michael for keeping me honest.

It's good to see that you can adjust your goals to even faster paces. I'm thinking of going the other way!

Oh well. 19:52 this week, 19:4? in 2 weeks, 19:3? in 4 weeks, and 19:19.9 in week 17. Piece of cake!

Same again in 2 weeks?

Again congrats!

michaelb · Post by **michaelb** » March 9th, 2008, 5:15 pm

Welcome all of you to the fun of rowing online. I should have pointed that people always seem to go 3-5 secs faster in race online then they say they will go (in my defense, I almost never do that; I said I would row 19:00, I rowed 18:59.5, and missed the target since I was watching Stefan instead of me). Although Stefan is missing from the results, I was an eyewitness to him finishing at 18:21 or better.

Great row for all of you. I really enjoy handicapping rows like 5ks, and it is much more interesting for the slower rowers to be out front than way in back.

If I had known you guys were going to row SBs or PBs though, I would have done that straightup, since you can't really upload and rank a handicapped row.

It was fun, thanks for doing that.

andyb2004 · Post by **andyb2004** » March 9th, 2008, 5:16 pm

Stefan wrote:
andyb2004 wrote:
What interval workout would you suggest at 5k goal pace
5 X 1500 5 min rest!
It is a fun interval session.

Tried out the 5x1500 on Friday - complete failure as I quit half way through the third. This was a mixture of lack of sleep and 1:57 being a bit too fast for me at present. At least I have an idea of what work I need to do.
Sunday decided to go for an all out 10k and managed a new PB by 8 secs

Avg pace 2:02.4.
Next workout will be some intervals again. Hope to complete the set this time by aiming a second or 2 slower.

Nice work Joe & Stefan

. Amazing what a bit of peer pressure can do, though there is no substitute for the big effort training you have done.