2k Based on 8 by 500m

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Scott Lewis
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2k Based on 8 by 500m

Post by Scott Lewis » September 8th, 2017, 12:50 pm

So today I did 8×500m with 2 minutes rest. Was pretty dead at the end. My exact average split was 1:48.0 and my 2k PB from about 3-4 months ago is 7:26.4. I was wondering if you could suggest a good 2k split to hold for me based on the 8×500.
Height 6'3", Weight 70kg, Age 14 (15 in December). Rowing in a club for 1 year and fitness levels quite good.
Thanks Scott
Scrawny 192cm ... 2k in 7:17.4

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hjs
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Re: 2k Based on 8 by 500m

Post by hjs » September 9th, 2017, 5:08 am

Scott Lewis wrote:So today I did 8×500m with 2 minutes rest. Was pretty dead at the end. My exact average split was 1:48.0 and my 2k PB from about 3-4 months ago is 7:26.4. I was wondering if you could suggest a good 2k split to hold for me based on the 8×500.
Height 6'3", Weight 70kg, Age 14 (15 in December). Rowing in a club for 1 year and fitness levels quite good.
Thanks Scott
Expect around 7.20. 8x500 on 2 is roughly 2k pace minus 2.

Eat well, you need to grow a lot, and will get bigger the next few years.
For my training see twitter @Hjsrowing

Scott Lewis
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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 9th, 2017, 5:14 am

Thank you. What would be the best race plan to get sub 7:20?
Scrawny 192cm ... 2k in 7:17.4

Scott Lewis
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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 9th, 2017, 5:26 am

Also here viewtopic.php?f=3&t=158798 they say that the 8×500 2.00r should be about 2k pace. Is this true?
Scrawny 192cm ... 2k in 7:17.4

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hjs
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Re: 2k Based on 8 by 500m

Post by hjs » September 9th, 2017, 5:34 am

Scott Lewis wrote:Thank you. What would be the best race plan to get sub 7:20?
Start out carefully, you win or loose in the last 500.
Start with 5/7 hard strokes and from there settle around 1.51, with 600m to go try to rate up a bit, with 300 to more so, sprint the last 100 at max pace.
For my training see twitter @Hjsrowing

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Re: 2k Based on 8 by 500m

Post by hjs » September 9th, 2017, 5:36 am

Scott Lewis wrote:Also here viewtopic.php?f=3&t=158798 they say that the 8×500 2.00r should be about 2k pace. Is this true?
No, with 1 rest is around 2k pace. 2 rest is clearly faster. I talk about race effort pieces, not holding back.

Ps, at your age, don,t worry about your times now, you will improve rapidly, learn to train well, eat well. 7.20 will be a warm up in a few years for you.
For my training see twitter @Hjsrowing

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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 9th, 2017, 5:47 am

hjs wrote:
Scott Lewis wrote:Thank you. What would be the best race plan to get sub 7:20?
Start out carefully, you win or loose in the last 500.
Start with 5/7 hard strokes and from there settle around 1.51, with 600m to go try to rate up a bit, with 300 to more so, sprint the last 100 at max pace.
Is holding 1:50/49 to optimistic. Also is it more about mental drive than what you can physically do?
Scrawny 192cm ... 2k in 7:17.4

Scott Lewis
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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 9th, 2017, 5:52 am

What s/m is good for someone my height?
Scrawny 192cm ... 2k in 7:17.4

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hjs
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Re: 2k Based on 8 by 500m

Post by hjs » September 9th, 2017, 6:04 am

Scott Lewis wrote:
hjs wrote:
Scott Lewis wrote:Thank you. What would be the best race plan to get sub 7:20?
Start out carefully, you win or loose in the last 500.
Start with 5/7 hard strokes and from there settle around 1.51, with 600m to go try to rate up a bit, with 300 to more so, sprint the last 100 at max pace.
Is holding 1:50/49 to optimistic. Also is it more about mental drive than what you can physically do?
You proberly know better yourself. I think around 7.20, you know how hard you worked on those 50 s.
Pacing is important, the last 500 should be the fastest. Don,t start to fast!

You need a good positive mindset, a 2k hurts always!, but simply expect that and learn to fight that feeling. Its only a few minutes of pain.
For my training see twitter @Hjsrowing

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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 9th, 2017, 6:07 am

Thank you very much for your replies. You've been a big help.
Scrawny 192cm ... 2k in 7:17.4

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hjs
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Re: 2k Based on 8 by 500m

Post by hjs » September 9th, 2017, 6:09 am

Scott Lewis wrote:Thank you very much for your replies. You've been a big help.
Welcome. Good luck and enjoy your rowing :D very important!
For my training see twitter @Hjsrowing

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Re: 2k Based on 8 by 500m

Post by mdpfirrman » September 11th, 2017, 4:06 pm

You're right at my speed currently (and as Henry mentioned you'll be faster than that soon). I'm an old shorter man in a young, tall man's sport!

Henry's right, just go out fast a bit for a few strokes. I like to sit a tad faster on the first 500m but reasonable (around 1:49.5 or so) and then settle in at 1:50.5 or so the next 1000. If I've got some left, it's clear before the last 500. If I'm feeling awful by 500, I'll sit on 1:50 until around 300/250 to go and then push. My PB, I didn't even imagine breaking 7:20. I was testing around 7:25 to 7:28 prior to the race. Went out conservative and had a TON left on the last 750 and really surprised myself.

I'm not nearly as strong as Henry but the last two races (my only two) have both been 7:19.
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Scott Lewis
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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 11th, 2017, 4:14 pm

Thanks mdpfirrman. Hopefully I'll manage to break the 7:20 barrier and maybe just maybe I might push it down to 7:15? Thanks for your advice, it always helps to relate to someone who is around the same time as you.
Scrawny 192cm ... 2k in 7:17.4

Scott Lewis
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Re: 2k Based on 8 by 500m

Post by Scott Lewis » September 12th, 2017, 2:27 pm

Did a 1700m today at 1:49.8. It wasn't an all out effort though so I think 1:49.0 is possible for my 2k especially with a sprint in the last 300. Opinions thoughts? Thanks
Scrawny 192cm ... 2k in 7:17.4

mdpfirrman
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Re: 2k Based on 8 by 500m

Post by mdpfirrman » September 12th, 2017, 3:59 pm

Scott Lewis wrote:Did a 1700m today at 1:49.8. It wasn't an all out effort though so I think 1:49.0 is possible for my 2k especially with a sprint in the last 300. Opinions thoughts? Thanks
Go out at what you know you can do for sure. Negative splits always end up being better overall times than fades (fly and dies)... It certainly might be possible for you. I'd still go out conservative and if you're really feeling it the last 500, go for it (just under control, maybe 1:48 or so until 250 and then all you got). You can really kill your average or crush a PB by managing the first 1500 and then being a monster on that last 500. Much more fun that way too.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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