86 replies to this topic

[Duluth]

[table:3myyzgdv][tr:3myyzgdv][tdo=5:3myyzgdv]30minDistances[/tdo:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Name[/td:3myyzgdv][td:3myyzgdv]Distance[/td:3myyzgdv][td:3myyzgdv]Date[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]BartMan[/td:3myyzgdv][td:3myyzgdv]8264[/td:3myyzgdv][td:3myyzgdv]24.05.07[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Cutter[/td:3myyzgdv][td:3myyzgdv]8166[/td:3myyzgdv][td:3myyzgdv]26.09.08[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Duluth[/td:3myyzgdv][td:3myyzgdv]7635[/td:3myyzgdv][td:3myyzgdv]19.06.08[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Mogwai[/td:3myyzgdv][td:3myyzgdv]7635[/td:3myyzgdv][td:3myyzgdv]13.08.07[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]da_grubster[/td:3myyzgdv][td:3myyzgdv]7419[/td:3myyzgdv][td:3myyzgdv]05.09.08[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Cyclopath[/td:3myyzgdv][td:3myyzgdv]7169[/td:3myyzgdv][td:3myyzgdv]28.07.07[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]Kirwan[/td:3myyzgdv][td:3myyzgdv]6884[/td:3myyzgdv][td:3myyzgdv]03.08.07[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][tr:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][td:3myyzgdv]-[/td:3myyzgdv][/tr:3myyzgdv][/table:3myyzgdv]

[Duluth]

7311m - kind of shite but thought I'd chuck it up anyway

[Duluth]

7435m

The first PB I have set for a couple of months!

Getting under a 2min split over 30mins, seems physically possible now.
Although I wish some slower people would post in this thread.. 7435 doesn't look so great next to Barts time

Kirwan got his rower a week ago and still hasn't posted a time... hmm

[Kirwan]

Oi, I'm bloody sick.

I'll post my shithouse times soon enough.

[Kirwan]

As promised, 6417. Slow as a slow thing goes, but it's a start.

Much better rowing at home.

[Kirwan]

Creeping towards 7km. 6848km.

In. Much. Pain.

[BartMan]

Pain is your friend (says the man who has not tried a hard 30 minutes for two months....  :whistle:

[Kirwan]

Am actually starting to enjoy it, never push myself this hard going for a run. Those numbers on a screen are a great motivator.

[BartMan]

yeah, there is no way I could get my heart to as high a rate for as long by running.  The little monitor clicking over is great, doing all the sums in your heard trying to distract yourself from the pain!!  Loverly!

[Kirwan]

I have the PC setup in front of it now, so am watching old rugby games. Finishing up the 81 tour at the moment.

Hard to stop rowing faster when the action is flowing though

[cyclopath]

Just recovering from yesterday - 7169m, almost barfed up a lung but happy for first crack at 30 min. At 20 mins, 150 m below my best for that time, but that was 2 months ago pre-flu. God that stuffs you up. Duluth and Bart well safe from me.

[Kirwan]

Hmm, best time is creeping slowly towards 7km.  Got cramp in my forearm an hour later though, that sucked.

Improved the amount of time at 2:05ish, and I think I did my best 5km on the way through on this one but I wasn't paying enough attention.

Great thing to have in the house, have put on a decent amount of muscle from it too, mostly on my back and thighs.

[mogwai]

Kirwan said:

Improved the amount of time at 2:05ish, and I think I did my best 5km on the way through on this one but I wasn't paying enough attention.

I get that, I'll not row 2km or 5km for months & just do 30m or 10km then go all out to do a 5km & knock a shedload off my PB.

[Kirwan]

Yeah, it's handy to know and gives something else to aim for while you are in one routine. Am enjoying the 30mins distance at the moment, but that will change.

[mogwai]

Did a fast (sub 30 minute 7500m) last week & then tried to get a PB yesterday, fell over at 4000m & crawled to 5km, then did a better paced one today. The "sprint your guts out for the first 10" method only works if you actually can do another 20 after that...

[Duluth]

"sprint your guts out for the first 10"
What distance did you cover when you do this?

Do you normally have a huge drop off in pace when you set your best times?

I know I try to go faster at the beggining and hold on, but if you read the concept2 forums most people go for a negative split and get faster when they go for a PB.

I not sure that I could ever get my pacing that accurrate.

[mogwai]

Duluth said:

"sprint your guts out for the first 10"
What distance did you cover when you do this?

Do you normally have a huge drop off in pace when you set your best times?

First 1km I do at 1.45 - 1.50. So then I'm technically 20-30 seconds "up" - ie if 2.00 per 500 is what I'm aiming for at 30 minutes then doing 1000m in 3.30-3.40 minutes means I'm 20 or 30 seconds up.

Then I just try keep it under 2.00 to the 10 minute mark. Usually end up doing 2500m in about 9.25-9.30. Then really just try crawl on to whatever distance I'm going.

I've tried doing a steady 1.59 all the way & that never works for me, only way I ever do a decent time is by really creaming the first 5 minutes. The sub 40m 10kms or the sub 30m 7.5kms are always down to being able to cruise along at 2.00 for the second 10 minutes so still being 30 seconds up at the 20 minute mark. Then you can afford a 2.05 minute km to rest.

The new displays on the concept 2's really show it well, if you set it to do 500m splits my good times always go -

1.52
1.53
1.57
1.57
1.58 (2.5km)

2.01
2.02
2.03
2.01
1.59 (5km)

2.08
2.08
2.07
2.06
1.58 (7.5km)

More or less

everyone will be different, personally I'm short so I struggle to do really fast splits but I'm pretty fit so I can sprint then still have enough left to coast along & occasionally drop another sprint in. I can see how if you are 6 foot+ then you can probably cruise along at 1.55 only doing 25 strokes a minute, to get down that low I need to be doing at least 31 or 32 & I just can't physically do that for longer that 5 or 6 minutes & still breathe. But I can do it for 5 minutes, then rest (do a 2.00-2.05) for 15 minutes then do another 1.55 for 2 or 3 minutes, then rest again & so on.

[BartMan]

yeah, I look at it like that too Mog - 2:00/500 the benchmark, anything under that and you get into credit, over that, and you are bludging!!

I have set some PB times by doing intervals - rowing 6 or 8 strokes as hard and as strong as I can every minute, than 'cruising' through to the next minute mark, and digging in again for 6-8 strokes.  your cruise still ends up pretty quick as you wind dwon from those hard strokes.

usually though set out at the low 1:50s, and then try and nudge the average time down the whole way, always doing the maths to see what I need to row to get a PB.

Make sure you have the correct PB time to aim for.  I have timed a row to perfection in the past, only to have beaten an old PB, not the new one, and I still had fuel in the tank!!!  Very annoying after 10k, that is for sure!!

[Duluth]

Another PB - 7524m

First time I've attempted this for a long time.. think I can add more distance to that fairly easily

[BartMan]

under 2:00s average - excellent work.

[Duluth]

Still gaining

7574m (PB)

Purely by accident my splits look quite similar to what Mogwai described a couple of posts up

1st 10min @ 1.55
2nd 10min @ 2.01
3rd 10min @ 2.00 (helped by the sprint at the end)

Overall a 1.59 split

The difficult part is judging how hard to push it early so that I can still hang on for a good time. I think I can go slighlty faster early or hold my faster pace for a bit longer..

Will try and give Mogwai's distance a nudge next time. Bart's record is still some way off  :shocked:

[BartMan]

was reading somewhere that you should aim for negative splits.  So you row faster as you go, not slower.

Meaning that you would target 2:00 to start with, and get faster as you go. 

I do it quite well, but was doing it by accident before I learned that it was the way to go.

The way I used to get the negatives is have the average 500 on display, and every time it drops, don't let it go back up - so if you are cruising at 1:59.4, and it drops to 1:59.3, you keep it there.  Eventually it will drop again, and you keep it at the new mark.

Makes you row at a constant speed, whcih must be good too...

So I reckon have a crack at 2:00 to start Duluth, and every time it drops, keep it there...

I got a PB over 30 minutes today 8396 not by negative splitting though!!

Every 500 metres, any 'spare seconds' I sprint like hell.  So if I hit a 500 metre mark (say the first 500) at 1:50, I then sprint as hard as I can until the 2 minutes shoes up.  Next 500 (teh 100 mark) may be at 3:39, so I will sprint for 21 seconds and so on.  WEhen I have gained the whole minute, the sprints will shorten again, and then build up.  just row at a good clip in between.

You might even land a PB doing that!!

[Duluth]

BartMan said:

was reading somewhere that you should aim for negative splits.  So you row faster as you go, not slower.

Yeah I've read about that on some of the rowing forums. In fact I tried a 10k yesterday doing exactly that.

Earlier this week I did a 10k @ 40:50 with moderate effort
Using negative splits and a similar amount of effort that dropped to 41:30

To do it properly I think you need three things:
- your technique must be good (you can't afford to have wasted energy from an inefficient stroke)
- you need to be disciplined
- you need to have a good understanding of what splits you should be hitting (I think this is that main reason I had such a drop off in the two 10ks this week)

I think I fail on all three counts

For the moment to hit a PB I think I need to keep using the Mogwai technique of going out fast and hanging on for dear life! Ultimately I want to get good at negative splits but it will take some time

[BartMan]

yeah, like I said i negative splitted by accident - going out hard and tryiing to keep on the time I started, and wehn dropping, not letting it go back up. 

Just some of the million mind games that you play when you row, as most rowers would know - anything to fool the mind and keep it thinking about anything but the pain and how slow the metres are dropping off or adding up!!!

[Duluth]

First 30min row after a few interruptions recently

7635m a new PB!

[BartMan]

well done Duluth - a sub 2:00/500m for 30 minutes - that always gives the lungs a tickle!

[da_grubster]

righto, did 6720 for 30 minutes although it is the first time that I have attempted this far on a rower.

Duluth and Barts 7500+ seems wholly unreachable right now. 

very enjoyable exercise and you definitely feel it as opposed to using a cross trainer!

[Duluth]

da_grubster said:

righto, did 6720 for 30 minutes although it is the first time that I have attempted this far on a rower.

Duluth and Barts 7500+ seems wholly unreachable right now. 

very enjoyable exercise and you definitely feel it as opposed to using a cross trainer!

It's pure evil but bloody addictive!

When are you going to have a crack at another 30mins? If you have another attempt within a few days you'll have a good chance of going considerably faster (and knocking off Kirwan's time)

Actually I notice Kirwan hasn't posted a time for ages.. very strange for someone who spent all that money on buying their own concept2  :nta

[Kirwan]

You bastard! It's in a container on the way back from the UK, so don't expect any times until Sept.

Going to run along the beach next week and see which part of my body falls off.

[Duluth]

Kirwan said:

You bastard! It's in a container on the way back from the UK

It's been in transit for 10 months already!?!