Row Series VII

From the CRASH-B's to an online challenge, discuss the competitive side of erging here.
lindsayh
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Location: Sydney, Australia

Re: Row Series VII

Post by lindsayh » May 21st, 2020, 8:23 am

had a go tonite at the 2nd challenge
reasonably happy and didn't leave anything in the tank
need to stay really flat paced I think - goal was sub 1:55
1:54.9, 1:54.5, 1:54.7
reached real MHR (172) without wanting to stop so happy even tho a bit slow
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 22nd, 2020, 3:08 am

lindsayh wrote:
May 21st, 2020, 8:23 am
had a go tonite at the 2nd challenge
reasonably happy and didn't leave anything in the tank
need to stay really flat paced I think - goal was sub 1:55
1:54.9, 1:54.5, 1:54.7
reached real MHR (172) without wanting to stop so happy even tho a bit slow
Once again, great effort! I must say I am a bit nervous about this one. It's a real killer I think!
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

jsarche
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Re: Row Series VII

Post by jsarche » May 22nd, 2020, 9:06 am

Those are great times! I'm getting there, and I enjoyed this one - once I caught my breath and was able to stand up again at the end. My pacing is improving a lot, but still pretty unsteady - I hit 1:53.8 (overall 7:40.1, or about 14 seconds off my PB in the 2000) for the middle interval. My first and third intervals were 1:56.5 and 1:57.4, respectively. I was really happy with my results, but I still might try for some improvement before the deadline.

I'm glad I found this "competition" -- It really helps keep things interesting.
HWTM; 5'10"; 51 yo; 500=1:36.6; 1k=3:28.7; 2k=7:26.9; 10k=41:42.9

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 22nd, 2020, 1:41 pm

jsarche wrote:
May 22nd, 2020, 9:06 am
Those are great times! I'm getting there, and I enjoyed this one - once I caught my breath and was able to stand up again at the end. My pacing is improving a lot, but still pretty unsteady - I hit 1:53.8 (overall 7:40.1, or about 14 seconds off my PB in the 2000) for the middle interval. My first and third intervals were 1:56.5 and 1:57.4, respectively. I was really happy with my results, but I still might try for some improvement before the deadline.

I'm glad I found this "competition" -- It really helps keep things interesting.
I totally agree. I love these wierd distances with double scoring mechanism. Really forces you out of your comfortzone!
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

Cyclist2
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Re: Row Series VII

Post by Cyclist2 » May 22nd, 2020, 3:41 pm

It's hard, my pacing was a little too optimistic; Was hoping for sub 1:57 pace for all three, with a little kick at the end of #2.

23:59.1 total (1:58.7)
7:51.2 (1:56.6), 7:48.9 (1:56.0), 8:19.0 (2:03.5 No HD, but really slowed, sprinted last 300 to regain some).
Mark Underwood. Rower first, cyclist too.

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 23rd, 2020, 5:39 am

Nailed this one spot on! Had a good look at the scoreboard and saw some clusters around times that I thought were feasable for me. e.g. sometimes you see 5 or 6 people within a couple of seconds from eachother and then a huge gap to the next one. In my case I saw a lot of people around the 7:10 mark for the fastest interval (even a tie at 7:09.7) and then a gap to 7:05.... Then I saw a lot of people around the 21:48-21:50 mark for total time and a gap to 21:43. So my goal was to go for <7:09 on the fastest and <21:48 for total time.

Here's my plan and actual race:
Target Actual
Split Time Split Time
01:48,4 07:17,9 01:47,5 07:14,4
01:46,3 07:09,5 01:46,1 07:08,7
01:49,1 07:20,8 01:47,6 07:14,8
21:48,2 21:37,9

After the second interval I was afraid I digged to deep on the second interval. Decided to start at 1:48 pace and felt really bad at 500m in. Slowed the pace to 1:49 sometimes hitting 1:50 but that was OK because I only needed 1:50.3 to get under 21:48.... Somehow my body was able to 'recover' at that pace and with 1000m to go I could pick the pace up to 1:48 and with 500m to go I kept cranking up the pace and ended up with a stunningly good time of 21:37,9 at 1:47.0/500m avg pace! Even bridged the gap to the 21:43 score I thought was out of my league! The real killer here is the 3 minute rest, simply isn't enough to really recover between sets!
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

Dangerscouse
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Re: Row Series VII

Post by Dangerscouse » May 23rd, 2020, 6:09 am

rtbrouwer wrote:
May 23rd, 2020, 5:39 am
Nailed this one spot on! Had a good look at the scoreboard and saw some clusters around times that I thought were feasable for me. e.g. sometimes you see 5 or 6 people within a couple of seconds from eachother and then a huge gap to the next one. In my case I saw a lot of people around the 7:10 mark for the fastest interval (even a tie at 7:09.7) and then a gap to 7:05.... Then I saw a lot of people around the 21:48-21:50 mark for total time and a gap to 21:43. So my goal was to go for <7:09 on the fastest and <21:48 for total time.

Here's my plan and actual race:
Target Actual
Split Time Split Time
01:48,4 07:17,9 01:47,5 07:14,4
01:46,3 07:09,5 01:46,1 07:08,7
01:49,1 07:20,8 01:47,6 07:14,8
21:48,2 21:37,9

After the second interval I was afraid I digged to deep on the second interval. Decided to start at 1:48 pace and felt really bad at 500m in. Slowed the pace to 1:49 sometimes hitting 1:50 but that was OK because I only needed 1:50.3 to get under 21:48.... Somehow my body was able to 'recover' at that pace and with 1000m to go I could pick the pace up to 1:48 and with 500m to go I kept cranking up the pace and ended up with a stunningly good time of 21:37,9 at 1:47.0/500m avg pace! Even bridged the gap to the 21:43 score I thought was out of my league! The real killer here is the 3 minute rest, simply isn't enough to really recover between sets!
Well done, it's always great when a plan comes together, and this is strong session.

Three mins rest sounds like loads of time, possibly too much, but it feels like half the time when you're doing it
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:09; 10k= 36:21 30mins= 8,428m 60mins= 16,331m HM= 1:18:40; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 23rd, 2020, 11:05 am

I do notice some "strange scores on the scoreboard. Wonder if that's due to people's bodytypes or ability or just odd scoring.
e.g. guys that end up 40th place on the first workout score podium on this workout e.g.
  • Somebody who does 16,1 on 100m (45th) and 5:30.9 on 20x100m (24th) does a 6:24.8 (1st) on the fastest 2020m and 20:13.2 total (3rd). That is a serious pace ( 1:35 on the fastest and 1:40 avg)
    One guy who does 100m in 16.3 (49th place) and 20x100m in 5:32,9 (29th place) now scores 6:38 (3rd) on the 2020m and 20:32 on the 3x 2020m (7th)... That's a serious pace (1:38 on the fastest and 1:41 avg)....
    Somebody who does 16,0 on 100m (42nd) and 5:32.2 on 20x100m (27th) does a 6:40.5 (5th) on the fastest 2020m and 20:16.6 total (3rd). That too is a serious pace ( 1:39 on the fastest and 1:40 avg)
I am really surprised to see guys who do so "poor" on the first workout score so freaking high here. I would think somebody with the fitness to do a 1:35 avg 2k would have the power to sprint faster than 16.1 on a 100m with a rolling start!?
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

lindsayh
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Location: Sydney, Australia

Re: Row Series VII

Post by lindsayh » May 24th, 2020, 5:06 am

rtbrouwer wrote:
May 23rd, 2020, 11:05 am
I am really surprised to see guys who do so "poor" on the first workout score so freaking high here. I would think somebody with the fitness to do a 1:35 avg 2k would have the power to sprint faster than 16.1 on a 100m with a rolling start!?
That was a great challenge piece Ronald
I'm not so surprised about the differences - the physiology around the 100m stuff is so different. Famously I think Eric Murray was around @1:20+ something for the 500 and 1:31 for 10k. The anerobic athletes have very specific attributes and may not even be very competitive at 2k (or even do them) whereas the aerobic ones can just go on and on.
For me say 6 years ago I had a LP 1:13, 500 @1:25 but a 6:50 for 2k, 5k was 18:15 ish and so very anerobic
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 25th, 2020, 5:03 am

Workout 3 has just been posted:

Image
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

lindsayh
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Location: Sydney, Australia

Re: Row Series VII

Post by lindsayh » May 25th, 2020, 7:55 am

rtbrouwer wrote:
May 25th, 2020, 5:03 am
Workout 3 has just been posted:
It is about the pacing again too of course. the pedant in me wishes they had said shorter rather than "shortest"
Lindsay
68yo 91kg
Sydney Australia
Forum Flyer
PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

jsarche
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Location: Denver, Colo.

Re: Row Series VII

Post by jsarche » May 25th, 2020, 9:37 am

I must be missing something; Shouldn’t the goal be for the longest distance one can reach in each 20-minute piece?
HWTM; 5'10"; 51 yo; 500=1:36.6; 1k=3:28.7; 2k=7:26.9; 10k=41:42.9

rtbrouwer
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Re: Row Series VII

Post by rtbrouwer » May 25th, 2020, 10:52 am

jsarche wrote:
May 25th, 2020, 9:37 am
I must be missing something; Shouldn’t the goal be for the longest distance one can reach in each 20-minute piece?
The idea is that by letting the shorstest distance count they force you to as flat as possible. e.g. If I do 4800m on the first one and 5200 on the second one I score a total (B-Score) of 10.000m but because my A-score is "only" 4800m i'll probably end up lower overall then somebody who did 4900 and 4950.

So the first two workouts were basicly a sprint and an endurance workout based on how deep can you go on one interval while still maintaining decent overalls core. This third one is the other way around, How flat you can you pace yourself on the entire (endurance) workout. Sounds like a fun challange!

I think the 2 minute rest does basicly nothing to help you recover, it might even just pull you out of ritme. So I think i'll just pace this as a 10k. How will you guys approach this one?
PB: 500m 1:24.8 - 1k 3:13 - 2k 6:48 - 5k 18:17 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45
YB: 500m 1:24.8 - 1k 0:00 - 2k 6:48 - 5k 18:34 - 6k 22:22 - 30m 8064m - 10k 38:09 60m 15771 HM 1:20:45

jsarche
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Location: Denver, Colo.

Re: Row Series VII

Post by jsarche » May 25th, 2020, 11:38 am

rtbrouwer wrote:
May 25th, 2020, 10:52 am
The idea is that by letting the shorstest distance count they force you to as flat as possible. e.g. If I do 4800m on the first one and 5200 on the second one I score a total (B-Score) of 10.000m but because my A-score is "only" 4800m i'll probably end up lower overall then somebody who did 4900 and 4950.

So the first two workouts were basicly a sprint and an endurance workout based on how deep can you go on one interval while still maintaining decent overalls core. This third one is the other way around, How flat you can you pace yourself on the entire (endurance) workout. Sounds like a fun challange!
Got it ... this makes sense. I’m not great at steady pacing, but I’m improving. It just seems that it would be so easy to sandbag this, rowing just enough to keep the flywheel spinning and the monitor alive - for someone who thinks the score is all that’s important. I’m more interested in a solid workout, so I absolutely agree pacing will be a challenge. Thanks again and good luck!
HWTM; 5'10"; 51 yo; 500=1:36.6; 1k=3:28.7; 2k=7:26.9; 10k=41:42.9

Cyclist2
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Re: Row Series VII

Post by Cyclist2 » May 25th, 2020, 11:55 am

jsarche wrote:
May 25th, 2020, 11:38 am
It just seems that it would be so easy to sandbag this, rowing just enough to keep the flywheel spinning and the monitor alive - for someone who thinks the score is all that’s important.
But then your overall (B) score would really suffer.

I'm also going to use 10K pacing, with the 2 min break to basically get a drink of water, let heart rate recover slightly, won't slow down very much.
Mark Underwood. Rower first, cyclist too.

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