Thursday, December 19, 2013

Row 5K

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9 comments:

  1. DaveDecember 19, 2013 at 8:22 PM

    This would be my 8th 5k row this month. After all this work I was hoping for a PR. The last time I did this my time was 21:54.2.
    Today TT 20:43.2 A nice 1 min 11 sec faster PR.

    My goal for 2014 is a sub 20min 5k.

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  2. JustinDecember 22, 2013 at 12:32 PM

    Dave, check out the November 2002 crossfit journal article on rowing a sub 7 minute 2k. It has some great advice on how to use intervals with decreasing rest over time to meet specific time goals. Like breaking a 5k into 10 500/m intervals where you try and row a 1:55/500m split with 45 seconds rest in between and then try and reduce the rest the next time.

    Today I set the pace boat at 2 minute 500m splits and just tried to stay a little in front, instead of trying to hold a 1:57 split from the beginning. It worked great. The row still hurt like hell but I got a 40 second pr and my first ever sub 20 5k at 19:42. Sweet! Thanks pace boat:)

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  3. Craig FletcherDecember 27, 2013 at 3:16 PM

    TT 18:52.2. PR almost exactly 4 years ago when I was a ripe young 38 year old is still 18:38.8. That is a mentally tough challenge. I wanted to quit most of the time :-). 14 seconds is actually a good sized gap for a 5K because it means 1.4 seconds faster of an average split. That is a noticeable difference in effort.

    Good PRs for ya fellas. I used to row a lot more than I do. I should row more. It's boring, and awful... that's why I don't do it more.

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  4. DaveDecember 27, 2013 at 3:36 PM

    That is an awesome time Craig. What was your average 500M split?

    Justin - thanks for the ideas. I have now read all of their articles on rowing. This was mostly what I was planning on doing to improve my time. I also have a new goal of trying to get a 7min 2k.

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  5. Craig FletcherDecember 27, 2013 at 3:40 PM

    1:53.2! I did the first 1K in 3:40... maybe I started too fast, I was pacing some... I can do those in 3:25... I don't know man. Rowing sucks.

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  6. DaveDecember 27, 2013 at 3:47 PM

    Thanks. It does suck, but I actually enjoy it. I swam competitively from as a kid through nationals in collage. It is basically the same. Monotonous exercise that you keep pace with a clock.

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  7. Craig FletcherDecember 27, 2013 at 3:52 PM

    I find it to be just as hard mentally as it is physically. It's hard to maintain max (or close to) effort without easing up or quitting. I don't find that with most other CF workouts... I usually love the challenge and feel invigorated. Rowing just makes me feel sorry for myself and it is hard to hang on to the pace mentally.

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  8. Craig FletcherDecember 27, 2013 at 4:19 PM

    I might add for future reference that I wear biking gloves. I have huge blisters on both hands from this! Tore me up!

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  9. DaveDecember 27, 2013 at 4:43 PM

    I do sometimes also.

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