9 replies to this topic

[749]

Thought you guys might be interested in this
The following sessions have been created by Wayne Proctor, conditioner of Llanelli Scarlets.
http://www.concept2....by_llanelli.php

[mogwai]

Read this & decided to give a few a go as the normal routine is a it jaded.

Did 1000m, 1min rest, 1000m, 1m rest, then 11 x 500m / 1 min rest between them.

so 7500m in total (with a lot of resting) averaged 1:50:09 per 500

Most fucked I've been in ages, as I sat there trying to recover the instructor actally came over & asked me if I was alright 

[Hooroo]

mogwai said:

Read this & decided to give a few a go as the normal routine is a it jaded.

Did 1000m, 1min rest, 1000m, 1m rest, then 11 x 500m / 1 min rest between them.

so 7500m in total (with a lot of resting) averaged 1:50:09 per 500

Most fucked I've been in ages, as I sat there trying to recover the instructor actally came over & asked me if I was alright  

Excellent work Mogwai.  Sessions like that are always the most enjoyable, especially when you can push yourself to look like that.

[BartMan]

top work Mog.  Check out the ctc challenge site, they have a different soemthing every month, and people to challenge too...

the current ctc challenge on http://www.c2ctc.com/

8 500 metre sprints with 3 minute rest between them.  the best average at the moment is 1;30.3 for the 8 rows!!!

I row for free spirits, usually end up in boat 3 or 4, have not rowed this months challenge yet though!! 

http://www.freespiri...ntent/index.php

[mogwai]

Jeysus thats fast, tho' I am finding that some of my middle sets are a lot faster than I usually do on one off 500m sprints - I'm doing the odd 1.45-1.48 which for me is very quick, usually I'm flat out at about 1.52

Was reading something the other day that you burn more fat this way too. My beer gut is shaking in fear. actually its pretty much just shaking.

[BartMan]

yeah, is hard to get the splits right - go out to hard and you will lose heaps on the final ones, to slow and you won't be able to gain from the extra energy on the last ones, as you just can't row that hard..!!

Last 2 reps just go ballistic and try and hold on!!

[mogwai]

Been doing this (intervals for 5k - 7.5k) for about a month, and done a couple of straight (ie no interval) runs, one of 5k & one of 6k, did the 5k in 19.25 - which isn't a PB but is probably top 10ish, the 6k in 23.12 - which is a PB I reckon.

Normally I do flat out first 10 minutes then just try hang in their doing 2.05s & so on for the rest, but these times I was basically doing 1.57-1.55 right thru, with a little sprint at the end. I know Bart usually rows like that but I never could before. If you are finding yourself not about to keep up a constant pace right thru its worth trying the intervals for a while eh, really has had a very big effect on how I row, highly recommend it. 

Plus it totally wrecks me, 6k & I'm barely able to breathe or walk

[Duluth]

Yeah I 've been doing loads of intervals sessions too and have had a similar result where lower splits just become more comfortable.

Are you just doing the interval you described above?
I quite like doing time based intervals rather than distance ones

One of the ones I do is 2min on 1min off for 10 reps (>5 working km) or 20reps (>10km of pure evil)

Obviously 500m in 2mins is a piece of piss so I just keep count in my head of how far in 'profit' I am compared a 2min split. Tend to do the ~5km one at a low 1:50's split and the ~10km one a couple of secs slower

[mogwai]

Yeah, just doing 2 1km intervals then 8 - 11 500m intervals, I've got no idea how you do 10k eh, I'm shattered doing these, also really noticed my quads are in agony, I know you are supposed to drive 70% with your legs & always assumed I did, but I am finding muscles I didn't know I had doing these

[BartMan]

Yeah Duluth, I use that profit method too when rowing.  Anything under 2 minutes is good, over 2 is bad!!