5k challenge Week 17

dunechef · Post by **dunechef** » March 5th, 2008, 3:48 pm

Stefan wrote:I am playing catch up after a long weekend of downhill skiing and actually ended up doing an unprecedented two sessions in one day...

6.30 am - 6k in 23.25

Now in the evening, Distance interval 3.0/2.5/2.0 k with 5:00 rest
I was going for 1.52,5 speed but did a little faster on the first and ended up negative splits to an average of 1.50,9 with 27 spm.

Good day and now I am of on a two days business trip.

Nice workout Stefan - I am coming back from a little bout of flu ( 3 days off ) -
yesterdays workout;
3 x 17 min - ( 1:57.1 avg ) 1:57.9 @ 25/ 1:56.8 @ 26 / 1:56.6 @ 27 - 2 min between reps active rest ( 14,218 total distance )

todays;
10 min warmup, then 8 x 1 min with 3 min rest between reps ( 1:37.4 avg @ 30)- lat 1 min was best 1:34.8 @ 32/34), followed by 8 min warmdown ( 11,435 total distance )

andyb2004 · Post by **andyb2004** » March 6th, 2008, 6:25 pm

dunechef wrote: I am coming back from a little bout of flu ( 3 days off ) -

And I'm coming back after a bout of laziness

Can't really get motivated about 5k this far ahead of the target week, but I guess I'd better try.

What interval workout would you suggest at 5k goal pace

Stefan · Post by **Stefan** » March 6th, 2008, 6:27 pm

dunechef wrote:todays;
10 min warmup, then 8 x 1 min with 3 min rest between reps ( 1:37.4 avg @ 30)- lat 1 min was best 1:34.8 @ 32/34), followed by 8 min warmdown ( 11,435 total distance )

That is pretty quick Joe, I think you could improve your 1k by 3-4 seconds!

I got back home late today and got on the erg for 10 k at 1.59 speed. That felt very dedicated!

Stefan · Post by **Stefan** » March 6th, 2008, 6:29 pm

andyb2004 wrote:
What interval workout would you suggest at 5k goal pace

5 X 1500 5 min rest!
It is a fun interval session.

dunechef · Post by **dunechef** » March 6th, 2008, 11:07 pm

Stefan wrote:
dunechef wrote:todays;
10 min warmup, then 8 x 1 min with 3 min rest between reps ( 1:37.4 avg @ 30)- lat 1 min was best 1:34.8 @ 32/34), followed by 8 min warmdown ( 11,435 total distance )
That is pretty quick Joe, I think you could improve your 1k by 3-4 seconds!

I got back home late today and got on the erg for 10 k at 1.59 speed. That felt very dedicated!

Stefan-
1k isnt something i have tested myself on or 500m either, just took them from splits on other pieces.

todays workout a 10 k test, and I was ready for a good time --

5000m - 18:40 ( -1.1 sec )
6000m - 22:30 ( -28 sec )
10000m - 37:23 ( -1min 25 sec )

3 PRs, a really good workout - all the interval work paying off now, rowed steady 26 for 8000m and picked up last 2k to 28/30 finished strong.

will row a 500 m test and a 1k sometime this week Stefan to get all my PRs in same fitness range I am rowing in now - also will revise my goal for 5000m to 18:30 - maybe we could set up a RowPro date towards the ned of cycle ?? really looking forward to OTW rowing next month
Joe V

Stefan · Post by **Stefan** » March 7th, 2008, 3:46 am

dunechef wrote: 5000m - 18:40 ( -1.1 sec )
6000m - 22:30 ( -28 sec )
10000m - 37:23 ( -1min 25 sec )

3 PRs, a really good workout - all the interval work paying off now, rowed steady 26 for 8000m and picked up last 2k to 28/30 finished strong.

37:23 is a great time almost in line with your 2k!

18:30 will be updated but it will be a piece of cake for you. RowPro would be fun at any time!

Did you slow down a bit between 5 and 6 k?

Gerhard · Post by **Gerhard** » March 7th, 2008, 5:59 am

andyb2004 wrote:
dunechef wrote: I am coming back from a little bout of flu ( 3 days off ) -
And I'm coming back after a bout of laziness

And I'm coming back from skiing & a follow-up stomach flu. Ready to get going, but I've got quit a bit of catching up to do. I started off with a 3x 1K, just like my last workout before my holidays.

Managed to average 1:54.2 (1:54.6, 1:54.0, 1:54.0), a bit faster than before my holidays but with a lot more effort.

Gerhard · Post by **Gerhard** » March 7th, 2008, 7:09 am

RR1 Kirk wrote:
Gerhard wrote:
Gerhard, yes I am on RowPro and I would enjoy some light competition. I'm at GMT -5.

Cheers,

Kirk,

I'm at GMT +1 (until dayslight saving time; it will be +2 then I believe..). So we are 6 hours apart. If you are working (like me and most of us) that only leaves weekends, between about 14.00 GMT - 20.00 GMT. My preference would be (any) Sunday night around 19.00 GMT, but sometimes I can be flexible. How are the workouts going?

dunechef · Post by **dunechef** » March 7th, 2008, 9:05 am

Stefan wrote:
dunechef wrote: 5000m - 18:40 ( -1.1 sec )
6000m - 22:30 ( -28 sec )
10000m - 37:23 ( -1min 25 sec )

3 PRs, a really good workout - all the interval work paying off now, rowed steady 26 for 8000m and picked up last 2k to 28/30 finished strong.
37:23 is a great time almost in line with your 2k!

18:30 will be updated but it will be a piece of cake for you. RowPro would be fun at any time!

Did you slow down a bit between 5 and 6 k?

Stefan -
After 5k I thought I may have gone out too strong so backed off a tad, but by 5500 I realized I felt great and just tried to hold pace til last 2000 - I believe I had some left at end, was rowing with a group and ended up rowing another 7500 meters @ 2:01.9 steady state ( 22-24 )with the group for a workout of well over 18000 m with warmup --

RR1 Kirk · Post by **RR1 Kirk** » March 8th, 2008, 7:15 am

Gerhard wrote: Kirk,

I'm at GMT +1 (until dayslight saving time; it will be +2 then I believe..). So we are 6 hours apart. If you are working (like me and most of us) that only leaves weekends, between about 14.00 GMT - 20.00 GMT. My preference would be (any) Sunday night around 19.00 GMT, but sometimes I can be flexible. How are the workouts going?

Gerhard,

I kind of missed February with too many things to mention. Have started some intervals in the last week.

Sunday sounds good, perhaps some of our other participants can get involved as well.

Beta or regular? (Beta is working well as of late)

Cheers,

michaelb · Post by **michaelb** » March 8th, 2008, 8:53 am

I have a 1k up today on the beta in case anyone is interested in that at 16 gmt. I am gong to do that only medium hard this week (3:30 pace).

14-20 GMT are great times for RP, and 19 GMT is also perfect for me. That times picks up Europe and the entire US, and maybe only leaves out Asia and Australia/NZ. I am not sure I want to wait until the end of April either to take a crack at my 5k, since I may want to peak sooner. So regular rows on Sun during that time for training/racing would be great for me.

I have the old version, but really prefer only using the beta at this point.

Stefan · Post by **Stefan** » March 8th, 2008, 1:19 pm

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.

michaelb · Post by **michaelb** » March 8th, 2008, 1:49 pm

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.

Ben Rea · Post by **Ben Rea** » March 8th, 2008, 6:02 pm

Yes, that is a rediculous pace for having a 7:03 PB. step it up and do a 2k!

you can do it!

RR1 Kirk · Post by **RR1 Kirk** » March 8th, 2008, 8:14 pm

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,