Concept 2 Rowing Times.
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| Boar |  | ... | 15-04-2016 @ 19:03 |
 Walk your talk Member 5, 25558 posts Administrator | unit94 said:2k 6:57.7 finally! very very sweet !!! sub 7 is something that you deffo need big balls to achieve ! | ||
| macroth | | ... | 15-04-2016 @ 22:46 |
 no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Nice! And hope you're keeping at it, cbeetham1. You've got the power to pull a nice 500 with some practice. | ||
| macroth | | ... | 27-04-2016 @ 15:35 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Finally got a teeny tiny 100m PB, 14.0s (-0.1s), on the third attempt of the day. Sub-14 has never felt so close yet so far away. https://www.facebook.com/ewenroth/videos/10156918416720037/ | ||
| Cuddles |  | ... | 01-09-2016 @ 18:39 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | Found out today that a kid I know won 2 gold medals for GB at the European Junior Champa this summer. Bloody impressive. | ||
| unit94 | | ... | 17-10-2016 @ 18:46 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 500m 1:25.7 stroke rate was mid 40's seemed way too high | ||
| jt | | ... | 24-12-2016 @ 15:49 |
 old age traveller Member 332, 7865 posts | Full marathon 42195m 2.57.21.3 see my log for details and the 30 half marathons in 30 days for preparation | ||
| jt | | ... | 24-12-2016 @ 15:50 |
old age traveller Member 332, 7865 posts | unit94 said:500m 1:25.7 stroke rate was mid 40's seemed way too high Good time, my 500m pb was 50spm. | ||
| macroth | | ... | 08-01-2017 @ 19:25 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Congrats on the marathon! | ||
| unit94 | | ... | 14-02-2017 @ 18:22 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | 1k 3:17.1 started off as an easy one then turned into a time trial! | ||
| uzalad | | ... | 13-09-2017 @ 18:32 |
 not hilarious Member 1977, 159 posts SQ 150, BP 1, DL 215366.0 kgs @ 77kgs UnEq | I've done three 5000m rows over the past two weeks: 22:07 20:57 19:56.6 Not sure there's that much room for improvement immediately but I'm enjoying the idea of training a bit for this - lots of squats and pulls in the gym and kettlebell swings when at home. I don't have the time to go for longer rows but I have set myself a goal of rowing 2000m in 7:00 by the end of the year. I think with good pacing I'm probably in 7:30 shape at the moment?? | ||
| macroth | | ... | 14-09-2017 @ 08:00 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | uzalad said:I've done three 5000m rows over the past two weeks: 22:07 20:57 19:56.6 Not sure there's that much room for improvement immediately but I'm enjoying the idea of training a bit for this - lots of squats and pulls in the gym and kettlebell swings when at home. I don't have the time to go for longer rows but I have set myself a goal of rowing 2000m in 7:00 by the end of the year. I think with good pacing I'm probably in 7:30 shape at the moment?? Nice improvement! Proper pacing makes a huge difference, as you've probably found out already. Flat pace is ideal, a slight negative split (faster at the end) is mentally easier. In theory you're in 7:30 shape, and as a lifter you might even be a bit more comfortable at the shorter distance but there's only one way to find out  . Start at 1:45-1:46/500m and see how it goes. If it's a max effort it could get VERY uncomfortable after 1250m or so, but you just have to hang on and trust your body. | ||
| uzalad | | ... | 16-09-2017 @ 11:24 |
not hilarious Member 1977, 159 posts SQ 150, BP 1, DL 215366.0 kgs @ 77kgs UnEq | Completely agree with pacing. That, technique and the drag factor has made the difference so far. Now it's time to improve my fitness to bring that time down. I train on my lunch at work so I only get 30 minutes of training. I'm going to see about accessing a rower on the weekend to do some steady state but I have kettlebells to swing at home and can always go for a run or two. | ||
| unit94 | | ... | 10-10-2017 @ 23:18 |
what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Any tips for doing but mainly training for a 2k? Ive challenged mym ate to a race in 9 weeks, hes just started a rowing programme and his PB is 1 second better than mine so its not gonna be an easy win. I've got 15 sessions left as im going to row twice a week. Today I did 6x400m with 1 minute rest at 1:39 pace and they were surprisingly easy, then I did a 2k at 7:35 which was very relaxed. Im thinking one day a week build up the intervals to longer distances at target pace for the 2k (1:41) and on another day do a longer row at a slower pace with some faster bursts a few times within the distance. Sound any good? | ||
| Jaybuk | | ... | 11-10-2017 @ 06:59 |
Member 6130, 110 posts | unit94 said:Any tips for doing but mainly training for a 2k? Ive challenged mym ate to a race in 9 weeks, hes just started a rowing programme and his PB is 1 second better than mine so its not gonna be an easy win. I've got 15 sessions left as im going to row twice a week. Today I did 6x400m with 1 minute rest at 1:39 pace and they were surprisingly easy, then I did a 2k at 7:35 which was very relaxed. Im thinking one day a week build up the intervals to longer distances at target pace for the 2k (1:41) and on another day do a longer row at a slower pace with some faster bursts a few times within the distance. Sound any good? I used a similar technique for improving with 20x500m intervals brought my 10k time from 46 to sub 41 rather easily | ||
| macroth | | ... | 12-10-2017 @ 15:08 |
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sounds like a good basic plan. For the intervals you can make each one longer, or you can do more reps at the same distance as the previous week. Either way, aim for a steady pace throughout, with a faster last rep or 2 last reps if you can. At some point I would suggest throwing in these two sessions. If you can hit the target average pace, you're in a good spot. 8 x 500m/3:30 rest = 3seconds faster than 2k pace (2k – 3) 4 x 1000m/5 min rest = 1second slower than 2k pace (2k + 1) | ||
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