Challenge 10K week 43 - 2K week 51
PB for 500m is 1:38.5 and PB pace for 10K is 1:56.5. That predicts a 7:10 for 2K, but my PB is 7:16.5. I definitely am an endurance type.Gerhard wrote:Some time ago there was a thread on the UK forum stating something about 2K pace being the average of 500m pace and 10K pace. It incorporates both sprint and endurance capabillities and it seemed to fit pretty well, for almost everybody.
Based on that predictor my 2K pace should be around (1:36.0 + 2:01.5) /2, resulting in 1:48.75 pace = 7:15.00 = my target for week 51. In other words, if I succeed my 10K than I'm right on target for 2K.
So Tom and David, what are your 500 meter PB's?
Tom
Looks like our 2K's will be closer together than our 10K's. We might all be in the range 7:10 - 7:15. Makes the 2K challenge more interesting!
Recent workouts:
Friday 21-9
Watched two of Xeno's DVD workouts and played around on the erg afterwards. Bit of back only, back and arms, one leg, one arm, etcetera. 10K in total, time was irrelevant. I think I need to work on my back-engagement, i.e. really pivot at the hip instead of just 'sliding forward'.
Sunday 23-9
Rowpro 6K race. Improved my PB to 24.05, close to breaking the 24 minute barrier. At 27SPM, higher than usual but it felt right. Terrible muscle ache in the mid-back section, but I think it's a 'good' muscle ache because I'm starting to do something right that I've always done wrong. I hope.
Recent workouts:
Friday 21-9
Watched two of Xeno's DVD workouts and played around on the erg afterwards. Bit of back only, back and arms, one leg, one arm, etcetera. 10K in total, time was irrelevant. I think I need to work on my back-engagement, i.e. really pivot at the hip instead of just 'sliding forward'.
Sunday 23-9
Rowpro 6K race. Improved my PB to 24.05, close to breaking the 24 minute barrier. At 27SPM, higher than usual but it felt right. Terrible muscle ache in the mid-back section, but I think it's a 'good' muscle ache because I'm starting to do something right that I've always done wrong. I hope.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
The 2K challenge should be interesting. Our 500m times seem to have no predictive value for our 5K times. 
Gerhard and Tom, out of curiosity, what drag factors do you use? Do you use different drag factors for different distances? My Model B needed a lot of tape to get the drag factor down. The lowest it can reach at the moment is 125, which is what I'm now using. I'm going to lower it some more to see if I prefer an even lower DF.
Gerhard and Tom, out of curiosity, what drag factors do you use? Do you use different drag factors for different distances? My Model B needed a lot of tape to get the drag factor down. The lowest it can reach at the moment is 125, which is what I'm now using. I'm going to lower it some more to see if I prefer an even lower DF.
David -- 45, 195, 6'1"
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]
Gerhard,
nice 6K you did! This 24:05 6K is in line with your 19:55 5K (pace 1 sec slower). For me, being an endurance type, a 19:55 5K would predict a 40:50 10K. So there is still work to be done for you to do 40:30, but 41:00 gets within reach.
David,
I use drag factor 107 for all distances. For a serious 500m, and well-trained, I use 130-140. During the 2K race season (nov-dec) I sometime experiment with 115-120.
Tom
nice 6K you did! This 24:05 6K is in line with your 19:55 5K (pace 1 sec slower). For me, being an endurance type, a 19:55 5K would predict a 40:50 10K. So there is still work to be done for you to do 40:30, but 41:00 gets within reach.
David,
I use drag factor 107 for all distances. For a serious 500m, and well-trained, I use 130-140. During the 2K race season (nov-dec) I sometime experiment with 115-120.
Tom
David,
I do all my distances on drag 128 / 130. I will try to experiment with lower drag for longer distances, who knows.
Tom,
I agree with you that there is a lot of work to be done to get to 40.30. Breaking 41 minutes will probably require an 'all-out' attempt, but I have 4 more weeks...I'll just have to work hard and wait and see.
By the way: My 5K 4 weeks ago was much more of an all-out attempt than my 6K last sunday. Four weeks ago I was not able to sit or stand up when I was done. Just sort of fell off the erg, gasping for breath. Last sunday I just worked really hard, but there was no mental push to go beyond that. I could do a 3K cooldown @ 2:15 afterwards. So even though the result is in line with my 5K time, I know I'm better now than I was then.
I do all my distances on drag 128 / 130. I will try to experiment with lower drag for longer distances, who knows.
Tom,
I agree with you that there is a lot of work to be done to get to 40.30. Breaking 41 minutes will probably require an 'all-out' attempt, but I have 4 more weeks...I'll just have to work hard and wait and see.
By the way: My 5K 4 weeks ago was much more of an all-out attempt than my 6K last sunday. Four weeks ago I was not able to sit or stand up when I was done. Just sort of fell off the erg, gasping for breath. Last sunday I just worked really hard, but there was no mental push to go beyond that. I could do a 3K cooldown @ 2:15 afterwards. So even though the result is in line with my 5K time, I know I'm better now than I was then.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Tuesday 25-9
Wanted to do 30 minutes 'hard', pace around 2:03. Turned out to be 15 minutes hard @ 2:03. Heartrate was all over the place, more than 10 bpm over my usual so I decided to quit. Extremely bad workout after sleeping bad and skipping lunch. Clearly overestimating myself after last sunday's PB on 6K.
After about 5 minutes rest and confusion I did 10 stand-alone 100 meters, rest until full HR recovery. Played around with drag and improved my PB on the last one from 18.5 to 17.6 (at drag 190). Low pull of 1:24. Made me feel a little bit better: I might actually be capable of breaking 1:30 for 500 meters one day!
To be honest, I'm looking forward to the 2K challenge. I'm just not a distance rower...(yet?)...and anythink over 3K seems like a distance.
Wanted to do 30 minutes 'hard', pace around 2:03. Turned out to be 15 minutes hard @ 2:03. Heartrate was all over the place, more than 10 bpm over my usual so I decided to quit. Extremely bad workout after sleeping bad and skipping lunch. Clearly overestimating myself after last sunday's PB on 6K.
After about 5 minutes rest and confusion I did 10 stand-alone 100 meters, rest until full HR recovery. Played around with drag and improved my PB on the last one from 18.5 to 17.6 (at drag 190). Low pull of 1:24. Made me feel a little bit better: I might actually be capable of breaking 1:30 for 500 meters one day!
To be honest, I'm looking forward to the 2K challenge. I'm just not a distance rower...(yet?)...and anythink over 3K seems like a distance.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
I need a new target! 
10K today: 39:20.7!
I decided to start at 1:58.5 and see if I could keep it up. The row was very evenly paced (until the last 1K), although my stroke rate went from about 24 at the beginning to 28 in the last 1K.
I guess I'll shoot for sub-39 in week 43!
Good luck on your RowPro race tomorrow!
10K today: 39:20.7!
I decided to start at 1:58.5 and see if I could keep it up. The row was very evenly paced (until the last 1K), although my stroke rate went from about 24 at the beginning to 28 in the last 1K.
I guess I'll shoot for sub-39 in week 43!
Good luck on your RowPro race tomorrow!
David -- 45, 195, 6'1"
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]
Wednesday 26-9
30 minutes @ 2:08.5, intended to do an hour but I was not very strong. I think I may have been a little ill during the last few days.
Thursday 27-9
Easy technical rowing for an hour, 2:13 @ 20SPM. Good row to find my rhythm again after a few bad days in a row..
Saturday 29-9
Test row for the upcoming 10K test. Starting out at 2:04.5, maintaining until 6K and a strong finish dropped the average to 2:03.9 / 7271 meters which was actually an accidental PB.
Sunday 30-9
Rowpro 10K test. I had planned to aim at 41 minutes flat, but my night was terrible. My 8-month year old sun was sich, threw up a few times and (worse) woke up about twelve times during the night. So I thought 41 minutes would be hopeless.
However, I left at 2:04 and mainained the pace until 8500 meters. A decent finish got me a 41:04, a lot closer to 41 minutes than I would have expected. It is a 65 second improvement of my PB, so I I'm happy for the moment but i realize that breaking 40:30 within 4 weeks will not come easy.
30 minutes @ 2:08.5, intended to do an hour but I was not very strong. I think I may have been a little ill during the last few days.
Thursday 27-9
Easy technical rowing for an hour, 2:13 @ 20SPM. Good row to find my rhythm again after a few bad days in a row..
Saturday 29-9
Test row for the upcoming 10K test. Starting out at 2:04.5, maintaining until 6K and a strong finish dropped the average to 2:03.9 / 7271 meters which was actually an accidental PB.
Sunday 30-9
Rowpro 10K test. I had planned to aim at 41 minutes flat, but my night was terrible. My 8-month year old sun was sich, threw up a few times and (worse) woke up about twelve times during the night. So I thought 41 minutes would be hopeless.
However, I left at 2:04 and mainained the pace until 8500 meters. A decent finish got me a 41:04, a lot closer to 41 minutes than I would have expected. It is a 65 second improvement of my PB, so I I'm happy for the moment but i realize that breaking 40:30 within 4 weeks will not come easy.
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
DUThomas wrote:I need a new target!
10K today: 39:20.7!
I decided to start at 1:58.5 and see if I could keep it up. The row was very evenly paced (until the last 1K), although my stroke rate went from about 24 at the beginning to 28 in the last 1K.
I guess I'll shoot for sub-39 in week 43!
Good luck on your RowPro race tomorrow!
Congratulations! All those extra miles when your wife was in Amsterdam payed off. Or did you set you're target to easy
? Seriously, i'm very impressed!I think you and Tom are pretty close together, so why don'y you join his sub-39 quest?
I'll be more competitive when we reach the 2K challenge
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Good race Tom. I saw you flying past me with about 2K to go so I knew your time was going to be great. I think 39 is definitely within reach, considering that you've (almost) got 4 more weeks.tomhz wrote:I did my 10K too:
I planned to go sub 39:30 but the result was:
39:11.0
39:00 is within reach but it will be hard.
Tom
1969; 183cm; 90kg; Rowing PB’s 2008; 500-1:32 1000-3:19 2000-7:14 5000-19:23 10000-40:29 HM-1:28:46. Recent SB’s not worth mentioning yet :-)
Good race, guys!
Gerhard, over a minute off your personal best is pretty impressive, especially given that it wasn't an ideal day for rowing. I continue to be amazed at how much a bad night's sleep or stress at work impairs my rowing. So you may be a lot closer to your target than you think.
Tom, 11 seconds in 4 weeks should be doable. How was your pacing on the row? Did you have much left in the tank?
Was the target too easy for me? I hadn't thought so, but I don't have a good feel for setting targets. Part of the problem was that I had only the 5K PB to serve as a baseline.
Gerhard, over a minute off your personal best is pretty impressive, especially given that it wasn't an ideal day for rowing. I continue to be amazed at how much a bad night's sleep or stress at work impairs my rowing. So you may be a lot closer to your target than you think.
Tom, 11 seconds in 4 weeks should be doable. How was your pacing on the row? Did you have much left in the tank?
The longer rowing did pay off, as did rowing at lower rates (which I started doing after the 5K challenge). I felt almost immediately that lowering the stroke rate was making a difference. Lowering the drag factor might have helped as well.Gerhard wrote:All those extra miles when your wife was in Amsterdam payed off. Or did you set you're target to easy
Was the target too easy for me? I hadn't thought so, but I don't have a good feel for setting targets. Part of the problem was that I had only the 5K PB to serve as a baseline.
David -- 45, 195, 6'1"
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]
[img]http://www.c2ctc.com/sigs/img1264886662.png[/img]