29 replies to this topic

[Duluth]

[table:34gx6ayu][tr:34gx6ayu][tdo=5:34gx6ayu]500mTimes[/tdo:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]Name[/td:34gx6ayu][td:34gx6ayu]Time[/td:34gx6ayu][td:34gx6ayu]Date[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]Fullermorg[/td:34gx6ayu][td:34gx6ayu]1:36.6[/td:34gx6ayu][td:34gx6ayu]19/07/07[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][tr:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][td:34gx6ayu]-[/td:34gx6ayu][/tr:34gx6ayu][/table:34gx6ayu]

[Fullermorg]

Thought i would have a pop at the 500m times last night at the gym.

Managed 136.6

But fucked myelf up for the rest of the session.

[BartMan]

good row - 500m is a fucked up distance - like running the 400m, you end up shitting and spewing and all over the shop over the last 100 metres!!!

That is judging by the very few times, very many years ago that I ran the 400!!

[D-Up]

Yip that sucked!

Thought that I will start to get back into doing a row before getting into weights and start off with the shortest distance. Totally fucked myself for the rest of the workout as well. Thought I was cruising at 1:34 for the fist 300 meters and then hit the wall with a minute to go and had nothing in the end.

Posted a time of 1:41

Not too happy but it is a start. Been a year since a rowed last so it is only up from here

[ZigZag]

We had a mini competition between a few of the trainers at the gym I work at - I did 1:23.8.
I couldn't walk for about half an hour and changed colour quite a bit afterwards...

[BartMan]

Good work Zig - you're a trainer at a gym??

Nothing like that feeling of smashedness after a hard out row!

Probably the first person to have their first post here too!!

[Hooroo]

Had a race with my mate that I train with at the gym after we did a legs session.

He's younger and much fitter and stronger but he's only 5'5" and I'm 6'3" so I took his challenge and nearly killed my self trying to win. Saw the pinking stars when finished but I DID BEAT THE YOUNG TACKER!!!!

After 400 gone I could see he couldn't catch me so buttoned right off (I was stuffed anyway but would have kept pushing myself if it was closer) and managed it in 1.35.00. I was pretty stoked with that especially as I did the last 100 at about 2.00-2:05 pace.

Next race is 2000 metres which he stands a much better show as he's so fit. I reckon though if I can maintain 2:00 for the majority I'll have enough to beat him in the final few hundred metres.

[Cutter]

I've never tried a 500 and, judging by the posts on here, I can see why. It sounds as though it hurts.

Hooroo I reckon you should go out hard in the 2km (break him mentally) and try to hold on.

[BartMan]

yeah, break it into 500m chunks, hard out first 500, 'cruise' for the next, maintaining your lead (so row at whatever rate he is), then another effort for the next 500, and then see what happens in the last, if you need to keep going hard out, or you can cruise home comfortably...

Like Cutter said, break him in the head first, and the body will follow!!

[Hooroo]

Yeah but I have to be careful in not breaking myself too! I was gasping as if i had blood in my lungs after that first race. I was pulling at 1:28 for about 250metres which I have nevert done before

[BartMan]

fark, I don't know if I can actaully pull that low!!

I sub 1:39 for all 4 500m in my best ever time of sub 6:30.

I reckon aim for 1:45 for the first 500, and if you can hold that, you'll do a 7 minute 2k, even less when you sprint the last few hundred.

It is all in your head though these distances, I love it, and the feeling of death at the end!

[Hooroo]

BartMan said:

fark, I don't know if I can actaully pull that low!!

I sub 1:39 for all 4 500m in my best ever time of sub 6:30.

I reckon aim for 1:45 for the first 500, and if you can hold that, you'll do a 7 minute 2k, even less when you sprint the last few hundred.

It is all in your head though these distances, I love it, and the feeling of death at the end!

6:30 is just stupidly insane for 200metres!! That is awesome!! I will beat him, I can't be beat by some wippersnapper

[BartMan]

stupidly insane is the word Hooroo - I was rowing 100,000 + metres a week at that time though, and was very row fit!!

[Kirwan]

As part of my crossfit WOD had to do 500m, so thought I may as well post here; 1.42min 20/8/2011.

[Cactus Jack]

I don't know how you guys can do it so quickly . I did a 1:53 and thought i was going to bring up a lung .

[Kirwan]

I had a one min rest then had to do a 400m run. I was in a world of hurt.

[dK]

1.41.6 - first time back in the gym after 1 month. Due to work travel and general lethargy

[cyclopath]

If you like 500m, do the interval thing. 500m / 1 min rest / 500m and so on. I do 10 (so 5000m) and try to keep them at 1.53-55. Bloody good workout! I haven't actually tried a single 500m for ages. Must do it.

[dK]

cyclopath said:

If you like 500m, do the interval thing. 500m / 1 min rest / 500m and so on. I do 10 (so 5000m) and try to keep them at 1.53-55. Bloody good workout! I haven't actually tried a single 500m for ages. Must do it.

I tend to do the 500m interval thingy as well, I tried another 500m after the 1.41.6. BUt I will still catching my breath from the first 500, so struggled to a 1.58

[JK]

I always do 1000m as warmup before my workout and I dont start is like a race but usually come in aroun d 3.30-3.40. Might try crank it from the get go tomorrow and see what happens

[Chubby13]

I tried doing a set of intervals on the rowing machine. 500m as fast as I can targetting 1.35 - 1.40min, then having a 1 min rest. I was aiming to do it 10 times, have a break and then do it again. I lasted 5 sets and was fried. I have not felt that much pain in a very, very long time. Ill take running intervals any time.

[dK]

4 x 500m for my warm up today
1st - 1.43 (1 minute break)
2nd - 1.52 (1 minute break)
3rd - 1.57 (5 minute break)
4th - 1.44

Couldn't breathe properly during the 3rd session, had to have greater recovery time

[Chubby13]

dK said:

4 x 500m for my warm up today
1st - 1.43 (1 minute break)
2nd - 1.52 (1 minute break)
3rd - 1.57 (5 minute break)
4th - 1.44

Couldn't breathe properly during the 3rd session, had to have greater recovery time

That's what killed me when I tried it. The body wanted to go hard, and I was, for the first 3 reps with staying under 1.45, but my body just ran out of oxygen haha. Quite easily said Ive decided to put the session on the shelf until closer to next season.

[cyclopath]

Try doing 10 of them with the minute break, and keep them around 1.50-53 rather than go hell for leather with 1.40 something. You'll know you've done them, believe me!! Well, I do, but I am 44+.

[JK]

Hell that would kill me cyclopath! Did a 1.39 and a 1.43 this evening in the hotel gym. Amazing what less that 2mins of exercise on a rower can do to ya!

[cyclopath]

JK said:

Hell that would kill me cyclopath! Did a 1.39 and a 1.43 this evening in the hotel gym. Amazing what less that 2mins of exercise on a rower can do to ya!

Well, it lets you know you've had a workout, that's for sure. It doesn't look like it, but it's a mean little set.

[Duluth]

Yeah I do the same splits too. It totally destroys you but because you get the break it can be mentally easier that a normal row. I still like to keep track of the overall time for the working metres and try to beat the overall time

250m on 1 off or 250m on 30s off are good too. Even 125 with 30sec off is great for a short intense session

[cyclopath]

Duluth said:

Yeah I do the same splits too. It totally destroys you but because you get the break it can be mentally easier that a normal row. I still like to keep track of the overall time for the working metres and try to beat the overall time

250m on 1 off or 250m on 30s off are good too. Even 125 with 30sec off is great for a short intense session

I like intervals because they're more efficient. Still do the occasional 5K row, but mostly 500m splits.

[dK]

I have been doing the 500m splits and the 30/30's and I find if I reduce the rows per minute to under 32, then I don't get the oxygen deficit when trying to push out some fast times, typically I was going at 35/36 spm. Now I'm using more power through my legs.

[cyclopath]

Interesting, I usually rate about 24-25 then go up to about 27-28 when I increase pace. I have concentrated on trying to really use leg drive as much as possible, and finish the "pull" (no way of saying that without a little grin!) - I used to have a shorter arm stroke.