5k challenge Week 17

Stefan · Post by **Stefan** » March 9th, 2008, 5:44 pm

dunechef wrote:[thanks for a good workout stefan - and congrats on a PR also - I calculate your time at 18:18.9
joe v

Perhaps, but I say 18.21 because I am certain I got that. How tired were you Joe? I did have steam for a sprint so I would have been able to go slightly faster with a flat rate.

You realize that this makes all of or +5k results very soft, right?

If I push myself to race at the limit with a flat speed, there is a great risk of handle down on my own, but not in company

Kirk, great with a SB, congratulations!

Let,s do this again in 2 weeks, if I have been able to keep up my training, I will glue my speed on 1.50

I wonder how I should sort out the software, it is strange that RP did not notice that I finnished or that my PM3 never reacted at all..

Now I am off to Berlin and St. Petersburg for three days without chanse to train

Stefan · Post by **Stefan** » March 9th, 2008, 5:49 pm

[quote="andyb2004"][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.
quote]

Hmm, the 1.57 seems a good fit for the 2.02 you managed for that good 10k.

Looking at your results, you seem geared towards endurance. I think you will benefit greatly by more intervals at high speeds. Have you looked at the Pete Plan on the UK forum?

michaelb · Post by **michaelb** » March 9th, 2008, 5:50 pm

Stefan, one thing I noticed was that your boat moved at the start with Kirk and that you rowed for a couple of hundred meters before stopping and waiting the minute for Joe and I. Did you actually start rowing and then stop? If not, that would suggest that you lost connection to the race server for a time or something like that.

Certainly test rowing online again, but assuming it generally works for you, my guess is that this was just an unusual bug.

Stefan · Post by **Stefan** » March 9th, 2008, 5:58 pm

michaelb wrote:Stefan, one thing I noticed was that your boat moved at the start with Kirk and that you rowed for a couple of hundred meters before stopping and waiting the minute for Joe and I. Did you actually start rowing and then stop? If not, that would suggest that you lost connection to the race server for a time or something like that.

Certainly test rowing online again, but assuming it generally works for you, my guess is that this was just an unusual bug.

Yes, I did a mistake and went with Kirk about 50 m before realizing I should have waited, so I stoped until you came along (and Joe flew by).

Even the real version of RP cause problems for me, on Internet or alone. The graphics do not load right sometimes and sometimes the Intervals setup make the PC crash and restart after the first rest period. (Than it is panik and runing on the stopwatch...)

dunechef · Post by **dunechef** » March 9th, 2008, 8:27 pm

Stefan wrote:
dunechef wrote:[thanks for a good workout stefan - and congrats on a PR also - I calculate your time at 18:18.9
joe v
Perhaps, but I say 18.21 because I am certain I got that. How tired were you Joe? I did have steam for a sprint so I would have been able to go slightly faster with a flat rate.

You realize that this makes all of or +5k results very soft, right?

If I push myself to race at the limit with a flat speed, there is a great risk of handle down on my own, but not in company

Kirk, great with a SB, congratulations!

Let,s do this again in 2 weeks, if I have been able to keep up my training, I will glue my speed on 1.50
I wonder how I should sort out the software, it is strange that RP did not notice that I finnished or that my PM3 never reacted at all..

Now I am off to Berlin and St. Petersburg for three days without chanse to train

Stefan - not really that beat, warmed down for @ 10 min at 2:10 and did some stretching , then had enough gas left to work in the vegetable garden for my wife a bit.
I had some left, didnt go all out at end, I planned on going out @ 1:52 and finishing strong around 1:48 just got carried away with the cool new toy ( RowPro ) I am sure thre will be smaller incremental gains as time goes on. Having some others in row really makes a difference, I am sure it would/will help in training also to make sure workouts are finished and paces held. A lot of my training has been done at low ratings ( 20-23 ) so the faster rating today seemed like a treat. Might be nice to be able to fartlek on some longer training rows sometime - thanks for the workout today, it made for i good " rest day off "
Joe V

Gerhard · Post by **Gerhard** » March 10th, 2008, 7:39 am

Sorry I missed out on the rowpro race; I'll make sure to check the forum more often.

Saturday I tried my favourite interval session:

500 R1 1:56
1000 R2 1:59
1500 R3 2:01
2000 R4 2:03
1500 R3 1:58
1000 R2 1:57
500 1:50

Totalling 8K, 1:59 average. I want to get this under 1:57 over the next few weeks, my PB for the session is 1:57 and I was in good shape back then.

Gerhard · Post by **Gerhard** » March 10th, 2008, 7:45 am

andyb2004 wrote: Sunday decided to go for an all out 10k and managed a new PB by 8 secs Avg pace 2:02.4.

I'm sure you could have gone 2 seconds faster but I appreciate your respect for my 40:46

Elamonta · Post by **Elamonta** » March 11th, 2008, 10:19 pm

Started a teammate on Pete Plan today...so we both did the 8x500m workout with 3:30 rest.

My results from last time indicated I should aim for a 1:43.4 avg.
I ended up setting my next interval avg at 1:42.8.

My results:

1. 1:43.3 30spm
2. 1:43.5 29spm
3. 1:43.3 30spm
4. 1:43.0 30spm
5. 1:42.9 30spm
6. 1:42.8 30spm
7. 1:42.9 30spm
8. 1:40.7 32spm
Avg. 1:42.8 30spm

I also did a timed 6k the other day as an assignment from our coach. Completed it in 23:02.9 (1:55.2 at 25spm) which is a PR from the fall of 7 seconds.

iain · Post by **iain** » March 12th, 2008, 8:19 am

After the cold from hell, had my first good session since 3 Feb. Really enjoyed this 12 x 500 r1' 1:58 target.

Slowest was 1:57.6, final 1:49.2, a 1:55.5 average and almost completely negatively split.

This is session 1 of the PP07, the first 12 weeks is aimed at 5k so very appropriate.

andyb2004 · Post by **andyb2004** » March 12th, 2008, 1:27 pm

iain wrote:
This is session 1 of the PP07, the first 12 weeks is aimed at 5k so very appropriate.

Iain, Can you post a link to PP07 please?
Thanks

Nosmo · Post by **Nosmo** » March 12th, 2008, 1:50 pm

5K WU.
5K in 18:27.7
3K CD

It was well faster then my week 17 goal of 18:40 and much faster then I would have thought possible a month ago. Felt pretty well controlled the whole way and not as hard as some of the recent interval workouts I've done. Quite pleased.

25.6 seconds faster then my recent best last June.
("recent best" means last 1.5 years when I started rowing again more regularly)

I'll reset my week 17 goals to 18:15.

Splits-
1:51.0 29
1:51.3 29
1:51.3 28
1:50.9 29
1:49.3 30

Stefen, when you update the goals on the first page, how about keeping the old goals and add new ones with the date it was changed.

iain · Post by **iain** » March 12th, 2008, 1:53 pm

andyb2004 wrote:
iain wrote:This is session 1 of the PP07, the first 12 weeks is aimed at 5k so very appropriate.
Iain, Can you post a link to PP07 please?
Thanks

The 12 weeks is shown here: http://thepeteplan.wordpress.com/5k-training/

The discussion is: http://www.concept2.co.uk/forum/viewtop ... 21&start=0

Have fun

Iain

Stefan · Post by **Stefan** » March 12th, 2008, 5:37 pm

I am also on the PP but the original one and since I travel for work, I am usually only able to train 4 times per week. So one cycle take about 7 weeks for me.

I am now in the second cycle. I got home from my trip in time to manage 9k slow and steady today, so tomorrow I hope to have the energy to do 5 X 1500 with 5 min rest. Last time I did that in 1.51,5 on average so that will now be a target not to exceed on any of the intervals.

dunechef · Post by **dunechef** » March 12th, 2008, 11:10 pm

Stefan wrote:I am also on the PP but the original one and since I travel for work, I am usually only able to train 4 times per week. So one cycle take about 7 weeks for me.

I am now in the second cycle. I got home from my trip in time to manage 9k slow and steady today, so tomorrow I hope to have the energy to do 5 X 1500 with 5 min rest. Last time I did that in 1.51,5 on average so that will now be a target not to exceed on any of the intervals.

Cant get with PP because of the workouts I am doing with some college rowers 2 days a week - but the Tuesday workout was 5 X 1500 with 5 min rest so I am thinking their coach must be using some version of that plan. I did the workout at an avg of 1:48.8 (1:48.9 - 1:48.9 - 148.3 - 1:50.0 - 1:47.9 ) at a rating of 30 -- and was whipped --- 11 min warmup. Staring some OTW tomorrow in a double - will be sculling 3 days a week in addition to erg workouts getting ready for sweep season - which for me starts in mid May.
Looks like ther have been some revisions in targets - must mean fitness is getting better - looking forward to some good training

iain · Post by **iain** » March 13th, 2008, 7:01 am

Stefan wrote:I am also on the PP but the original one and since I travel for work, I am usually only able to train 4 times per week. So one cycle take about 7 weeks for me.

Stefan,

I am having trouble making the above statement add up. Do you use some of the 4 sessions to do CTC, TT's club challenges etc? As 1 cycle PP is 18 sessions so it shouldn't take 28 sessions to complete! Pete has said that you can drop some of the SS rows if <6 sessions a week. I tend to do 2 per week.

Also, there is the Pete Lite designed for 3-4 sessions a week for those cross training. This is on the above link as well.

Suggestions on early pacing at: http://www.concept2.co.uk/forum/viewtop ... 21&start=0

That said, I dream of approaching your times. That you achieve this on 4 sessions a week gives me hope.

[now edited, sorry Janice if you received any unnecessary PMs]

Regards

Iain

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