10km Times
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Back on semi-regularly now. Had a good row yesterday - 38:15 for the 10k, which I celebrated by goofing down pasta salad and mostof a box of beer. What a superb weekend of sport!<br />
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I find it is just time on the erg - keeping the technique up and churning out thekm. Whoever wasposting above with some 10k timesin the mid 36 minutes - respect. That is some serious speed ... reckon I'll have to keep on it to get down there. <br />
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NZP -
Still hovering around 40:30 for the 10km<br />
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I do intervals fairly often but I think the problem is that I haven't been doing much more than 15-20k a week. So I think I need more kms to make progress<br />
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Tried something different last week and went for a 15km row to get some more endurance. <br />
Pleased with the result as it was 1:02:29 @ a split of 2:04.97 (which is completely different from 2:05)<br />
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The best part was the steady rate throughout the whole row. Each of the 5kms were completed between 20:40-20:50 normally I would go out faster and just try to hold on -
Hey Duluth,<br />
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15km is a top effort - you need serious stamina to get there. I find with the longer rows that it is my ass that hurts the most...<br />
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Just stay on it - I've been really slack the last couple of months with some changes around the place. Rowing with a kid in the house can be difficult - they can't seem to stop wanting to stick fingers into places they are not meant to go. <br />
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Cheers<br />
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NZZP -
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What is the best strategy for the longer rows as the longest I have rowed are the 5000m. I would like to do a few longer rows.<br />
Where do you set the resistance? I normally set it between 5-6 for the 2000m. <br />
What do you pace yourself at? - do you focus on spm or try and set a 2:00 min 500?<br />
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Sorry for all the questions but I am keen to try a bit of variety in the rowing. -
Whatever you are comfortable with basically<br />
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Resistance just over 4 is what I use. But that measurement won't be exactly the same on all rowers<br />
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Stroke rate for me is around 26-27 on longer row. For a sprint it would be over 30.. Proper rowers will have stroke rates a lot lower than that. <br />
I find when I'm getting tired my stroke rate creeps up and my form gets shit and I actually travel slower<br />
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I focus on my 500m splits throughout the whole thing<br />
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Apparently the most efficient way to hit a time is to keep the rate almost steady. I'm not efficient! I go for the tactic of going out hard and then trying to hold on. The trick is not to go out so hard that you fall off in a heap<br />
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For instance when I did my best time of 39:52 I was ~3:42 after 1km, ~7:30 after 2km and ~19:20 after 5km. After that I was just clinging on making sure I didn't screw up a decent start -
yes, i found hitting a rate and holding it for as long as possible, and then over the last few Ks is when you step it up. Concentrate on slowing your stroke rate but keeping your pace up - so at the end when you up your stroke rate, watch your pace go mad. <br />
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But the best thing to do i reckon is just row and see what suits!! I would cover the monitor sometimes and just row by my watch for 30 minutes and then look and see where I was up to. Got some good times like that. But I much preferred rowing and watching the clock and working out what and when I was going to arrive!! -
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I've been off the Concept 2 in a long while given that its been 10+ years since I did some decent distances and speeds. I would typically nail the the 10KM in 38 mins back in the day, before finishing off my workout with other Cardio activity. I am still the same height (6 ft 1 inch) which helps when rowing but am 43, soon to be 44,, so doing the 10K in less than 40mns is going to be a big ask.<br />
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What I am going to do is work up to the 10K, by making sure the hands and body are up too it. I'll start with 3km and then add a KM per week and post my distance/time each week. When I hit 10KM, I'll then continue to post time here to see if the body (44 by then) can get near what I could do when late 20s or early 30s. -
yea the long time
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Just getting back up to 10km now, albeit moderately slowly. Pulled 10km Friday, Saturday and Sunday... all sub 40 min, but only just. Slowly workign the times down, but the legs are tired today. Feels good to be back on it. Drastically reduced alcohol makes a big difference, too...
