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Your 1000m row time!
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Between 2 and 3 minutes3.33
Tried it today at the end of a conditioning session which included a block of 10 150m rows beforehand, so I'm well happy! It used to take me near 5 mins!
I'm definitely trying it fresh next time.
That's good going G86. I haven't beaten my PB of 3.38 yet. I haven't really been trying that hard lately, I usually try it at the end of the week and am always wrecked. Am doing about 4 weight's sessions, 2 soccer training sessions and a match every week. I've been trying to squeeze in a Rowing HIIT session every now and again and they are seriously gruelling.
I do them like this:
5 minute warmup
10x1 minute flat out rowing with 1 minute casual rowing in between sets. I try to keep moving, never fully stopping.
5 minute warm down
Total: 30 mins
Today I felt like puking my ring up so I knew it was good.
No other exercise I've ever done comes close to fecking me up like rowing HIIT does, not even running HIIT!0 -
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Between 2 and 3 minutes1mins row, 1mins off,
1min row, 50secs off
1mins row, 40secs off
1mins row, 30secs off
1mins row, 20secs off
1mins row, 10secs off
1mins row, 20secs off etc and work your way back up to 1mins row, 1mins off.
Did this tonight and it was TOUGH! Really started to lull there in the middle but bounced back massively when the rest time was back up to 30 secs. You animal, I just about managed an average of 255m for every interval!
Edit: And it only took about 18 mins so was a great workout to get in fast!
1000m times comes in at slightly under 4 minutes, always do it at the end of the workout though (that makes me feel slightly better). 0 -
Between 2 and 3 minutes
good job and this could be done running on a treadmill also or even using a cross trainer set at high/low levelsDid this tonight and it was TOUGH! Really started to lull there in the middle but bounced back massively when the rest time was back up to 30 secs. You animal, I just about managed an average of 255m for every interval!
Edit: And it only took about 18 mins so was a great workout to get in fast!
1000m times comes in at slightly under 4 minutes, always do it at the end of the workout though (that makes me feel slightly better).0 -
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Between 2 and 3 minutesJust continuing this really as did - 1000m row x 3 rounds with 90secs break between efforts - 3.28m average per round - go beat it!!
So not going absolutely flat out on these
Did 140kg deadlifts 5 reps + 30 double unders 90sec break x 5 rounds after
Got to do another session later so back to work
That's good.
I've yet to go flat out either the 3m26.1 IIRC was 'comfortable' - thing is though as we both know pacing a flat out attempt is difficult.
Steady and get quicker or hard and die a death in the last 200m!
Beat the 3m28 or the 3m28 x 3? Bit of a difference!
Can I use historical results?
Seriously if you were to go flat out where do you think you'd be - I need a marker to beat by 0.1 second! 0 -
Between 2 and 3 minutesOk - so I finally bit the bullet and succumbed to the online peer pressure to do another 1k piece on the erg!
Everything was good hit the gym about 9.30am today - did a bit of stretching for ten minutes and then headed over to the ergs.
Decided it was best to do a bit of a warm up as I had not sat on an erg since my last 1000m piece which was the 9th of February. [http://www.boards.ie/vbulletin/showpost.php?p=70560120&postcount=120]
TBH - going sub 1m40 felt a bit iffy so not overly confident of hitting my target of sub 3m20.
So anyway in respect of Dominic I whipped off my t-shirt and got ready - set the pace boat to 1m43 which was my previous best this year.
Well I shot off - was doing 1m28 for the first few strokes and was still under 1m37 when I went through the first 200m.
I then told myself to take it easy - conscious of not finishing.
I did 3m17.8 averaging 1m38.9/500m and 29SPM.
200m splits were:- 1m34.5 & 32SPM
- 1m39.2 & 27SPM
- 1m40.7 & 27SPM
- 1m40.7 & 27SPM
- 1m39.2 & 32SPM
^^^ Those splits are remarkably consistent and this was not in anyway intentional. ^^^
I was fresh and did this at the start so no excuses. Could I have gone quicker - I kind of think so but I was keen to have something left for the last 200m.
I think I could have kept the 1m35 ish pace at the start for another 100m without it being so bad and for the 3rd and 4th splits think if I had manned up properly these could have been under 1m40 as in 1m39.8 or so. If all of this had come off the time could have been perhaps at best 2 seconds quicker.
Bit dissapointed with the stroke rates - be nicer if it was under 28 or even 26. However quite happy with the time.
It was pretty hard but not throw up time at the end. My heart did get up to about 170-180 over the piece but the 2 minute heart rate recovery had it back down at 120.
Next goal is sub 3m15.
I did a back session afterwards and if truth be told was feeling the effects of the erg for a good 20 minutes afterwards!:D0 -
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Between 2 and 3 minutes
big time impressive dude!!The Guvnor wrote: »Ok - so I finally bit the bullet and succumbed to the online peer pressure to do another 1k piece on the erg!
Everything was good hit the gym about 9.30am today - did a bit of stretching for ten minutes and then headed over to the ergs.
Decided it was best to do a bit of a warm up as I had not sat on an erg since my last 1000m piece which was the 9th of February. [http://www.boards.ie/vbulletin/showpost.php?p=70560120&postcount=120]
TBH - going sub 1m40 felt a bit iffy so not overly confident of hitting my target of sub 3m20.
So anyway in respect of Dominic I whipped off my t-shirt and got ready - set the pace boat to 1m43 which was my previous best this year.
Well I shot off - was doing 1m28 for the first few strokes and was still under 1m37 when I went through the first 200m.
I then told myself to take it easy - conscious of not finishing.
I did 3m17.8 averaging 1m38.9/500m and 29SPM.
200m splits were:- 1m34.5 & 32SPM
- 1m39.2 & 27SPM
- 1m40.7 & 27SPM
- 1m40.7 & 27SPM
- 1m39.2 & 32SPM
^^^ Those splits are remarkably consistent and this was not in anyway intentional. ^^^
I was fresh and did this at the start so no excuses. Could I have gone quicker - I kind of think so but I was keen to have something left for the last 200m.
I think I could have kept the 1m35 ish pace at the start for another 100m without it being so bad and for the 3rd and 4th splits think if I had manned up properly these could have been under 1m40 as in 1m39.8 or so. If all of this had come off the time could have been perhaps at best 2 seconds quicker.
Bit dissapointed with the stroke rates - be nicer if it was under 28 or even 26. However quite happy with the time.
It was pretty hard but not throw up time at the end. My heart did get up to about 170-180 over the piece but the 2 minute heart rate recovery had it back down at 120.
Next goal is sub 3m15.
I did a back session afterwards and if truth be told was feeling the effects of the erg for a good 20 minutes afterwards!:D
Setting the bar high and will defo be back to this after crossfit regionals!!
Excellent you have the splits also which is good to keep in mind for others to try out also0 -
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Between 2 and 3 minutesjugger - that 0.4 second makes all the difference in terms of trying to chase the time!
It's only 1m34.2!
Rakish defo in the 3m-4m range.
I don't follow what you are on about re: the rugby players - you saying the can get a 1m even on the machine for a stroke or two?0 -
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Between 2 and 3 minutesThe Guvnor wrote: »Antivirus - 4 seconds is a lot in terms of a 1000m piece.
At the very sharp end even 0.4 second is a lot!:D
More times posted please - we all need (read I need) a good motivational kick up the rear to do more of these!
It's taken about 4 months to just come down by 4 seconds and that's rowing every time I go to the gym. The amount of extra power I need to put in just to knock of 5 seconds is an extra average 25watts (325 -> 350) over the 3:20,
To go from a time of 3:08.4 to 3 mintues flat you need to go from anverage of 418.7 -> 480.1 :eek:
As The Guvnor say, "At the very sharp end even 0.4 second is a lot!" is very true.
I found a great calculator on the Concept2 website if anyone is interested in calculating their watts
http://www.concept2.com/us/interactive/calculators/watts.asp0 -
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Between 2 and 3 minutesWhats an SPM? sorry but im a rowing noob.. im guessing damper setting is the 1-10 thingy? i keep it on 10 because it easiest for me!
The SPM is the strokes per minutes. Good guess on the damper thingy!
For us rowing noobs damper settings are just personal preferences, real open water rowers row on a setting of about 3/4 as that's the same feeling as open water rowing.0 -
The SPM is the strokes per minutes. Good guess on the damper thingy!
For us rowing noobs damper settings are just personal preferences, real open water rowers row on a setting of about 3/4 as that's the same feeling as open water rowing.
Ohhh its over 30, maybe around 35.. Thats bad isnt it?
A 3/4 setting would without a doubt kill me!0 -
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