Quote:
Originally Posted by feel wrath
I've been rowing really consistently and beating my times in all the interval sessions so I wanted to do a time trial as a tester and a confidence booster ahead of my competition in a little over three weeks time. I didn't want do a 2k as I'm really pumped to attack that hard and get a good PR in the comp and Monte's advice was right that a 5k is weirdly easier than a 1k
5k row 18.15.8 at 1.49.5/500, a PR by 12.5 seconds.
pretty blown away with this. My goal was sub 18.20 but I would have been happy with anything better than 1 5 second improvement.
I knew I was in good shape but it's nonetheless an intimidating distance because you don't want to go out too fast - the last 2k would be a lonely place if you bonk, so my plan was to go through half way and probably 3k at my PR split of 1.50.8/500 and see what I had left and that's pretty much what I did
Time Meters Pace Watts Cal/Hr S/M hr
18:15.8 5,000m 1:49.5 266 1215 23 163
3:41.4 1,000m 1:50.7 258 1187 24 151
3:41.4 2,000m 1:50.7 258 1187 23 160
3:41.3 3,000m 1:50.6 258 1189 22 165
3:39.5 4,000m 1:49.7 265 1211 22 169
3:32.2 5,000m 1:46.1 293 1308 25 172
to be honest, I felt fantastic throughout. I delayed really putting my foot on the accelerator til about 600 out but I was speeding up all the way to the line and at the end, I still felt like I had something left. Being a little more aggressive in the first 3k or speeding up a few mins earlier would definitely be possible nest time and...knowing that I've got this pace in me now will give me the confidence to attack more.
another note for next time is just how much more comfortable I feel pulling harder at a lower stroke rate. I really got into a rhythm from half way onwards and 22/23 felt great. Drag was 123 and I think going towards 130 for this might help a little more too
either way, really pumped with the time - I've beaten my primary 5k goal for the year, it's given me confidence for the 2k in the competition and I think there's a decent chance I can take another chunk off this in a few months with continued training
for reference, this ranks
50th/1559 heavyweight men in my age group in the world, which is 97th percentile.
305th/7280 in the world for all age groups in heavyweight men 97th percentile
7/115 50-59 men in Australia and 2nd in my state..behind one of the people I'll be competing with in the State Championships
5k PR attempt...bonk
went for a 5k PR....not so much because I necessarily felt in tip top form, but more because I really wanted to get in a PR before the end of the year and I'm entering silly season now and there's a lot of lunches, parties and boozing scheduled.
nevertheless, I felt confident that I had a PR in me. Plan was to go ahead at or close to existing PR pace through 3k and then slowly wind up the pace between 2.5 and 4k and then see what I had left. The heart rate got higher than expected earlier and I had a lot of mental self talk from about 500m on. Weirdly, got to half way and got into a nice rhythm and felt really confident. Started winding the pace up after 3k and even at 4k, while the heart rate was high I felt I could do a 3.30 last 1k and finish in about 18.05. Chest started really contracting with about 800m left and I had to do a handle down with less than 2mind to go. Numbers below are slightly off, given it took me a few seconds to turn off the PM5 - I was at 1.49.4 pace when I HDd
pretty disappointing tbh, but I just didn't have it in me.
one thing that maybe contributed to the higher heart rate....I've noticed that over the past 6 weeks that I'm doing a higher stroke rate of slightly less powerful strokes. previous PR was done at 23/24 s/m and here I was at 26/27. Guessing that the extra movement is contributing to the higher heart rate?
IDK. all a learning process. I'll make another PR attempt in the next few weeks, either another 5k or a 2k.
Time Meters Pace Watts Cal/Hr S/M HR
16:15.1 4,434m 1:49.9 263 1206 26 167
3:39.2 1,000m 1:49.6 266 1214 27 156
3:40.0 1,000m 1:50.0 263 1205 26 165
3:40.3 1,000m 1:50.1 262 1201 27 169
3:37.2 1,000m 1:48.6 273 1240 28 174
1:35.3 434m 1:49.7 264 1210 27 175