how fast can you row 2000 metres ?
Discussion
beckerman said:
clonmult said:
It can be quite enjoyable doing any given distance as intervals - minute intense, then slow, etc. etc.
More formal intervals - 10x1minute, 1 minute rest between. 8x45, 45s rest.
A few weeks back I did a mildly entertaining session :
13 minutes at 140bpm.
6 x 100m
13 minutes at 140bpm
6 x 100m
13 minutes at 140bpm
1 minute rest between each. Took ages to program it into the PM3.
I've been following the concept 2 interactive plan - dial in your current hr/2k time, say how many weeks and sessions per week you want and try to follow that. It comes up with some cracking sessions and gently increases the intensity over the period you've defined.
So I'm going to need to invest in a heart rate monitor then.....More formal intervals - 10x1minute, 1 minute rest between. 8x45, 45s rest.
A few weeks back I did a mildly entertaining session :
13 minutes at 140bpm.
6 x 100m
13 minutes at 140bpm
6 x 100m
13 minutes at 140bpm
1 minute rest between each. Took ages to program it into the PM3.
I've been following the concept 2 interactive plan - dial in your current hr/2k time, say how many weeks and sessions per week you want and try to follow that. It comes up with some cracking sessions and gently increases the intensity over the period you've defined.
Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.
All that it needs to do is display your heart rate, maybe with an option to "beep" at a given higher/lower limit. I've tried a few HRMs and have always ended back with the basic Polar FT1 - only about £40, cheaper than most bluetooth belts. No fancy memory, just displays the maximum and average heart rate on your last workout (I normally enter each workout straight onto the C2 logbook whilst sat on the erg, and put down the max & avg HR for each session in the notes section)
beckerman said:
So I'm going to need to invest in a heart rate monitor then.....
Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.
Oh I forgot to say go onto the Concept 2 web site and sign up for their workout of the day. They email you 3 different workouts each day - short, medium and long.Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.
Davey S2 said:
beckerman said:
So I'm going to need to invest in a heart rate monitor then.....
Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.
Oh I forgot to say go onto the Concept 2 web site and sign up for their workout of the day. They email you 3 different workouts each day - short, medium and long.Any recommendations? I have a PM3 but always use ErgData on the iPhone so presume I can connect directly to that using BlueTooth. The Interactive plan sounds like a good idea. I've heard mention of that before but it had slipped my mind.
Glad I've started mixing it up a bit; today was tabata day.
For those who haven't tried it, tabata is pretty intense - 20secs on, 10secs rest. Do 8 times. The intention is to give it your all.
After doing tabata/legs/tabata I'm now sitting at my desk wanting to cry. My legs are in agony. First one averaged 1m35.4, second was 1m37.5.
I'm pleased to join the party on this having recently acquired a C2.
I'm aiming for a sub 7 but who knows! Feel I have a lot learn about SPM and interval timing management before I nail that. Perversely, I really enjoy going all out and feeling totally spent at the end of each row!!
Very much looking forward to trying the 100m, 500m and 1000m times over the weekend as I've never timed those when I've rowed in the past.
The online logbook is a real motivator and has brought out the competitor in me, although I'm sure I'll change my mind when I reach the plateau
I'm aiming for a sub 7 but who knows! Feel I have a lot learn about SPM and interval timing management before I nail that. Perversely, I really enjoy going all out and feeling totally spent at the end of each row!!
Very much looking forward to trying the 100m, 500m and 1000m times over the weekend as I've never timed those when I've rowed in the past.
The online logbook is a real motivator and has brought out the competitor in me, although I'm sure I'll change my mind when I reach the plateau
today was my first serious 2km atempt - boy did that hurt. my aim was to get sub 7 min. i did a gentle warm up and tried a couple of slightly lower DFs than normal - to see what it was like. i'm just used the DF i've been using though, so went with that in the end.
i think i set off a bit quick, as the first 500m was 1:39 average. i really had nothing left at the end - pleased with 6:50.2 though.
it's a completely different challenge to the 5km - that's more about getting into an efficient, steady rhythm and then just about endurance. i guess the running and swimming help a lot in that respect.
the 2km is about technique, sure, but more about sprint/explosive power and then maintaining that. looking forward (in a way) to incorporating that into my routine, as i think it's excellent training.
i think i set off a bit quick, as the first 500m was 1:39 average. i really had nothing left at the end - pleased with 6:50.2 though.
it's a completely different challenge to the 5km - that's more about getting into an efficient, steady rhythm and then just about endurance. i guess the running and swimming help a lot in that respect.
the 2km is about technique, sure, but more about sprint/explosive power and then maintaining that. looking forward (in a way) to incorporating that into my routine, as i think it's excellent training.
SpydieNut said:
today was my first serious 2km atempt - boy did that hurt. my aim was to get sub 7 min. i did a gentle warm up and tried a couple of slightly lower DFs than normal - to see what it was like. i'm just used the DF i've been using though, so went with that in the end.
i think i set off a bit quick, as the first 500m was 1:39 average. i really had nothing left at the end - pleased with 6:50.2 though.
it's a completely different challenge to the 5km - that's more about getting into an efficient, steady rhythm and then just about endurance. i guess the running and swimming help a lot in that respect.
the 2km is about technique, sure, but more about sprint/explosive power and then maintaining that. looking forward (in a way) to incorporating that into my routine, as i think it's excellent training.
Splendid effort and exactly the time I'd like to aim for.i think i set off a bit quick, as the first 500m was 1:39 average. i really had nothing left at the end - pleased with 6:50.2 though.
it's a completely different challenge to the 5km - that's more about getting into an efficient, steady rhythm and then just about endurance. i guess the running and swimming help a lot in that respect.
the 2km is about technique, sure, but more about sprint/explosive power and then maintaining that. looking forward (in a way) to incorporating that into my routine, as i think it's excellent training.
Blueprint said:
7.05:9 - PB for me!
Managed by raising the lever level, lower SPM, using the pace boat setting and driving harder with my legs on each stroke.
Excellent and thank you for your comments above. I have a long way to go I feel - to improve rowing fitness and technique. Don't think I'll do more than one 2k attempt per week. What I will try though, is interval training-like I do with running and swimming. So go for say 100m flat out several times in a longer session and then carry on.Managed by raising the lever level, lower SPM, using the pace boat setting and driving harder with my legs on each stroke.
It really is a great overall workout.
Good luck with your goals as well
Zyp said:
Thought I'd drop this in -
My 12 year old daughter did a 9 minute 2k this week, and she's just started training properly again after a 4 week injury lay off.
Pretty chuffed with her, considering I'm only managing 7:30 ish, and I consider myself to be fitter than she is!
On the C2 site, the current best 0-12 female row is 9:06. For this years classification, tell her that she's the fastest in the world .... that is pretty awesome.My 12 year old daughter did a 9 minute 2k this week, and she's just started training properly again after a 4 week injury lay off.
Pretty chuffed with her, considering I'm only managing 7:30 ish, and I consider myself to be fitter than she is!
I wish I could get my 13 year old son to concentrate on the erg. I've only tried him on the 500m so far, he's got it down to about 2m35 - which isn't too bad, but every time he tries the distance, he falls off. It'll be good to get him back down the gym this next week (half term), but stupidly told him what I want to work towards on the deadlift.
Did 125kg a week back (haven't done deadlifting for years). He's decided that this next session is going to involve me doing a 135kg deadlift. And I don't want to let my son down .... eek!
Little update; this month is almost exclusively distance work - last november set a little challenge with a mate to see if we could do 300k in the month. We did ..
So doing the same this november. But that has also coincided with the "Crazy Bear Challenge" - 30 half marathons between 9th november and christmas eve. With the two going in parallel, I've covered over 250k in two weeks. In the last week I've done 4 half marathons.
I absolutely loathe distance work. But to say its working is an understatement. Previously I found it difficult to get under 90 minutes.
Last tuesday put in a pb - 1h29m06.1. Average HR 143bpm.
Wednesday put in another pb - 1h28m53.6. Average HR 142bpm.
Friday thought I'd try to stick to 2:07.9 pace to get in just under 90 minutes. Final time was 1h29m56. Average HR 130bpm.
Today figured I'd up the pace a bit, target 2:06 pace all the way, with a sprint at the end. Nailed it - final 1097m was done at 1m54 pace. Final time 1h28m09.4. Average HR was even lower, 138bpm.
So whilst I hate this distance lark, to say its helping my overall fitness is an understatement. I'm getting faster, its getting easier. Can't wait for this to be over and get back into 2k training
So doing the same this november. But that has also coincided with the "Crazy Bear Challenge" - 30 half marathons between 9th november and christmas eve. With the two going in parallel, I've covered over 250k in two weeks. In the last week I've done 4 half marathons.
I absolutely loathe distance work. But to say its working is an understatement. Previously I found it difficult to get under 90 minutes.
Last tuesday put in a pb - 1h29m06.1. Average HR 143bpm.
Wednesday put in another pb - 1h28m53.6. Average HR 142bpm.
Friday thought I'd try to stick to 2:07.9 pace to get in just under 90 minutes. Final time was 1h29m56. Average HR 130bpm.
Today figured I'd up the pace a bit, target 2:06 pace all the way, with a sprint at the end. Nailed it - final 1097m was done at 1m54 pace. Final time 1h28m09.4. Average HR was even lower, 138bpm.
So whilst I hate this distance lark, to say its helping my overall fitness is an understatement. I'm getting faster, its getting easier. Can't wait for this to be over and get back into 2k training
Holy bleep, I've finally broken the 7 minute barrier. About time too ....
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
My entry was placed today for the British Rowing Indoor Champs. Its an expensive one to enter (£32), but its only a brief train/cycle ride down the road for me, and its not often that you get a chance to compete in the same venue as a few olympians.
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
My entry was placed today for the British Rowing Indoor Champs. Its an expensive one to enter (£32), but its only a brief train/cycle ride down the road for me, and its not often that you get a chance to compete in the same venue as a few olympians.
clonmult said:
Holy bleep, I've finally broken the 7 minute barrier. About time too ....
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
My entry was placed today for the British Rowing Indoor Champs. Its an expensive one to enter (£32), but its only a brief train/cycle ride down the road for me, and its not often that you get a chance to compete in the same venue as a few olympians.
Well done mate.Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
My entry was placed today for the British Rowing Indoor Champs. Its an expensive one to enter (£32), but its only a brief train/cycle ride down the road for me, and its not often that you get a chance to compete in the same venue as a few olympians.
clonmult said:
Holy bleep, I've finally broken the 7 minute barrier. About time too ....
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
- nice one mate!SpydieNut said:
clonmult said:
Holy bleep, I've finally broken the 7 minute barrier. About time too ....
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
Had a mate pacing me (ie. go faster, go faster), with target splits being 1:45, 1:45, 1:45 and then as fast as I could go at the end. Splits were 1:45, 1:44.9, 1:45 and 1:43.0 for a final time of 6:57.9.
And to add to my overall feeling of speed, I did a PB on the 1k last thursday (3:22.3).
- nice one mate!I've been lazy the last couple of weeks and only rowed once between traveling for work
You've spurred me on to break the 7 minute barrier by Christmas - I got very close 3 weeks ago!
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