5KM challange

[smr450]

I tried it today..Did row,run then cycle. 58.30 only just started training again after 6 month of getting fat.I always seem too keep a reasonable base fitness level so pretty pleased with that,cycle was the easy part.

[a boardman]

I am starting back at gym tomorrow (after a few months off) , might give this a go.

[tricky69]

did it in 58 minutes 40 seconds... burned about 881 calories, really good test althought the cycling was a bit easy, 8 minutes for that

think it is a good test, next target in under 55 minutes !

[AlexB]

Did this at lunchtime today...had to Row, then Cycle, then Run due to machine availability....
I managed Row: 19:10, Cycle: 8:15, Run: 26:25 plus some transition time (but not too much) so I'm quite pleased, but I expect to be utterly useless for the rest of the day as I recover....

Edited by AlexB on Tuesday 19th January 13:33

[K87]

Tried this again yesterday.... managed to at least finish this time in a time of 1.03:30, thats including all the transition time and falling off the rower! Unfortunately for me the rowers are visible by the whole gym so I provided entertainment for everybody else at least!

Reckon I could pretty easily take a minute or two off the run and a couple off the rower once I'm used to the distance.

[DavidHM]

Today I managed, in this order:

Run 23:54
Cycle 7:20
Row 25:46

Total 57:00

No rest time other than that taken to come off the machine without going splat, and then waddling over to the next one.

Seriously disappointed with the row, which kind of proves that I have no upper body strength although I've mostly been focusing my training on running lately.

Edited by DavidHM on Wednesday 3rd February 20:22

[insanojackson]

think i will try this over the next week.

[K87]

Just don't try doing it if you have an interval training session the day after!! They don't go well together!

[superkartracer]

Run 19.30
Cycle 7.10
Row 19.30

Total 45.7

Was feeling tired tho....

S

[ShadownINja]

DavidHM said:

Today I managed, in this order:

Run 23:54
Cycle 7:20
Row 25:46

Total 57:00

No rest time other than that taken to come off the machine without going splat, and then waddling over to the next one.

Seriously disappointed with the row, which kind of proves that I have no upper body strength although I've mostly been focusing my training on running lately.

Edited by DavidHM on Wednesday 3rd February 20:22

Try the rowing first. Isn't it about your legs more than your upper body?

[insanojackson]

right just had a go at this, paced my run a bit because i kew i would find the row hard. Dont think i did too bad.


run 23.04
row 23.23
bike 9.13

total 55.40secs.

[ShadownINja]

insanojackson said:

total 55.40secs.

fking hell. You'll never be beaten. You on steroids or something?

[996 sps]

Done this first thing this morning, was going to do the 300 but could not get to all the kit:

5k Row at level 6 (CV level I know 10 is easier) 19:05.
5k Run 22 mins (2 degree incline)
5k bike 7min (Level 15)
50 Undergrasp Heaves just bodyweight
50 Press ups Incline and decline
50 Sit Ups x-Arm Sits
50 Burpees onto bench
50 Squats just bodyweight

[Halb]

996 sps said:

Done this first thing this morning, was going to do the 300 but could not get to all the kit:

I still plan to do the 300. Had to make sure my shoulder was 100%.

The burpees to bench, you burpee then jump onto a bench>?

[louiebaby]

superkartracer said:

Run 19.30
Cycle 7.10
Row 19.30

Total 45.7

Was feeling tired tho....

S

Ummm...

46:10 surely???

Feckin' good effort though!

[Beardy10]

This is a great idea....have to give it a go.

Think I may go Row, Run and Bike. My weak spot is definitely the run because of my build (6ft 1in and 16 stone) but rowing is the one that really takes it out of you physically I think. I can do the row in under 20 mins normally and when I am out on my bike can spin a fairly high gear but no idea how that correlates to an exercise bike.

[clonmult]

Beardy10 said:

This is a great idea....have to give it a go.

Think I may go Row, Run and Bike. My weak spot is definitely the run because of my build (6ft 1in and 16 stone) but rowing is the one that really takes it out of you physically I think. I can do the row in under 20 mins normally and when I am out on my bike can spin a fairly high gear but no idea how that correlates to an exercise bike.

I'm a similar height and weight .... I used to love rowing and could put in some good times, but over 10 years later .... right now I've been concentrating on cycling.

Should there be any guidelines for this :
- level for the bike (I've always tended to prefer high rpm and lower gears)
- incline on the treadmill
- setting for the rowing machine

But after having (stupidly) had a go at the squat machine, I'm going to be spending the next few days getting my lower back into shape again.

[prand]

[quote=cheadle hulme] but my upper body strength let me down on the row.
quote]

Then you might be doing it wrong. Rowing effort is 70% from the legs, so being a fit cyclist you should be at an advantage.

Just make sure your technique is good, or you'll waste all your energy trying to pull yourself along. Your arms and hands should be just like hooks attached to the bar, and your legs push the your body up the slide.

[Beardy10]

Rowing is the most technical of these by far....I am sure some people are struggling with it just because of poor technique. Good upper body strength really lets you add a snap at the end of each stroke so I think actually makes quite a big difference for relatively little extra effort.

[996 sps]

Halb said:

996 sps said:

Done this first thing this morning, was going to do the 300 but could not get to all the kit:

I still plan to do the 300. Had to make sure my shoulder was 100%.

The burpees to bench, you burpee then jump onto a bench>?

Ye hands on bench from start (less stress on lower back) squat thrust with a jump on to bench (adds more of a plyometic element into it)