10km Times
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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...
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[quote name='JK' timestamp='1368778105' post='366220']<br />
Thats a good approach chubby. I've never rowed more than 2km ever. Must try it sometime<br />
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Worth getting into longer rows, but take your time and ease into them. I think most of it is mental - setting a pace yuo know you can live with ... the erg never lies on how hard you are going. Just don't blow up too soon! -
I'm only up to the 6 k mark and that is only because I can listen to music in my headphones. Motivations is always 'one more song' I'm trying to get ot the 10k mark but just not fit enough. <br />
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Was bored doing a warm up the other day and smacked out a 1.29 500m Was sucking the big ones after that. -
Started rowing about 2-3 months ago becuase I had no choice but to stop running and cycle less. At the young age of 44 my knees are telling me to look after them.<br />
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Started off at over 42 for the 10k and now have my best down to 39.22 although it hurt like all fuck and then some. Goal is 39 now. Seems a long way off.<br />
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I found that interval training is what has helped me get the time down. This was after speaking to youngster at my gym who used to row for the Aussie junior team. He suggested intervals as a way of building your endurance when you start hitting the red zone to enable you to stay in there longer and recover faster when you back off. I am no guru but that makes sense.<br />
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I do one each of these per week in addition to other gym and cardio work:<br />
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4 on and one off, try to eek it out eight times. Only got to 5 intervals the first time and build up to 8. Goal is 12 of these. Jaysus. Idea is to go hard.<br />
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1 on 1 off, 2 on 1 off, 3 on 1 off, 4 on 1 off, 4 of 4 off, 3 on 3 off, 2 on 2 off 1 on 1 off. Try to blitz it all the way. It's horrible. Keep the 500 splits as low as you can. Goal being to keep pushing the average split time down.<br />
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I have done all sorts of excercise but find few things keep you as honest as this damn rower.<br />
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Let me qualify that I knew nothing about rowing when I started and at the moment this is making sense to me although I think there are probably better ways to train? Any thoughts?
