Thanks Scott, may original goal was to go sub 1:30 for 500m, now i am going to be aiming for a 3min 1000m and sub 6:45 for the 2000m since i have gone 6:59.8 for it once before.
I tried a different stratergy with todays effort, when i was away and rowed the 1:27, i went out really hard and was seeing pace as low as 1:18/500m for several strokes which slowly dropped off and i finished at a 1:30/500m pace and was really gassed. I went out looking to sit on 1:22/500m pace for as long as possible, which i managed to maintain until around the 200m to go mark where it dropped off to a high 1:2x/500m pace. The splits were constant for each 100m, which what i was aiming for, but i got it on my log card so when i get a log card reader or take my laptop with me and download it off the card, i'll be able to geek it up and see exactly whats going on.
Nice work on the 500m erg Graeme. Dropping from 1.18 to 1.30 says that your stroke rate was probably way too high though - next time try aiming for 1.22ish with a constant stroke rate of say 30, rather than starting at 1.18 with a real high stroke rate and dropping way back as you tire.
I sit on a stroke rate of 26/27 and aim to maximise each one as much as possible... but that using technique to cheat though - fitness is the killer for me!
not 100% on my stroke rate, i leave the display set on the pace and time, and don't pay any attention to the stroke rate in the top corner, but i know the stroke rate wasn't super high like i used to row at, like 45+ SPM.
I think it was up over 30, but pretty sure what ever it was i maintain the Stroke rate for the 500m, just lost power, i'll have to check the card to see what the stroke rate was. I had a look at the power screen which displays it in a bargraph, and for the first half of the graph, the bars went all the way to the top, then it slowly tapered off to between 2/3 to 1/2 of full height.
I had set out aiming for a 1:22/500m pace since i knew after last effort i couldn't maintain pace if i went out at 1:18/500m pace. I think i need to do some more endurance work on the rower, to get me further thru the 500m effort before i start to gas.
Much much faster Fran for me today than previous Fran in June using similar weight. I'm looking forward to seeing what time I could do when not carrying an injury. I seem to have caught on to the "keep moving" part and maintaining the intensity. I think "Virtual Fran" helps with that.
Checked the Stroke rate and I maintained about 36 SPM with about 560watts average. I tried pulling at around 26-28 SPM with the same power but could only get down to about 1:36/500m
11 comments:
Hey everyone, Todays WOD for me was.Three rounds for time of:
400m Run
24kg Swings with Dumbell x 21reps
Handstand push-up's x 12reps
Time: 12:39mins
No Fran but went for a little row at lunch:
1000m warm up
500m flat out 1:25.4 new PB
2000m for the fun of it...
So happy with the 500m time, next challenge will be hitting faster 1000m & 2000m times, which should also help with my next goal of sub 1:20 500m.
Nice work Graeme, 1:25 is moving!!
We had a 1000m row challange at work, best time was a 3:09, your on track to smash that!!
Thanks Scott, may original goal was to go sub 1:30 for 500m, now i am going to be aiming for a 3min 1000m and sub 6:45 for the 2000m since i have gone 6:59.8 for it once before.
I tried a different stratergy with todays effort, when i was away and rowed the 1:27, i went out really hard and was seeing pace as low as 1:18/500m for several strokes which slowly dropped off and i finished at a 1:30/500m pace and was really gassed. I went out looking to sit on 1:22/500m pace for as long as possible, which i managed to maintain until around the 200m to go mark where it dropped off to a high 1:2x/500m pace.
The splits were constant for each 100m, which what i was aiming for, but i got it on my log card so when i get a log card reader or take my laptop with me and download it off the card, i'll be able to geek it up and see exactly whats going on.
Nice work on the 500m erg Graeme. Dropping from 1.18 to 1.30 says that your stroke rate was probably way too high though - next time try aiming for 1.22ish with a constant stroke rate of say 30, rather than starting at 1.18 with a real high stroke rate and dropping way back as you tire.
I sit on a stroke rate of 26/27 and aim to maximise each one as much as possible... but that using technique to cheat though - fitness is the killer for me!
not 100% on my stroke rate, i leave the display set on the pace and time, and don't pay any attention to the stroke rate in the top corner, but i know the stroke rate wasn't super high like i used to row at, like 45+ SPM.
I think it was up over 30, but pretty sure what ever it was i maintain the Stroke rate for the 500m, just lost power, i'll have to check the card to see what the stroke rate was.
I had a look at the power screen which displays it in a bargraph, and for the first half of the graph, the bars went all the way to the top, then it slowly tapered off to between 2/3 to 1/2 of full height.
I had set out aiming for a 1:22/500m pace since i knew after last effort i couldn't maintain pace if i went out at 1:18/500m pace.
I think i need to do some more endurance work on the rower, to get me further thru the 500m effort before i start to gas.
Much much faster Fran for me today than previous Fran in June using similar weight. I'm looking forward to seeing what time I could do when not carrying an injury. I seem to have caught on to the "keep moving" part and maintaining the intensity. I think "Virtual Fran" helps with that.
Checked the Stroke rate and I maintained about 36 SPM with about 560watts average.
I tried pulling at around 26-28 SPM with the same power but could only get down to about 1:36/500m
Sorry about the delay in posting the scores, i left the camera with the pic of the chalk board at the box.
AM Crew
Note VF is the "Virtual Fran" time with PVC only
Name VF Fran Sub'd
Matthew 3:02 15:38 rx'd
Chris 3:11 8:45 30kg
Robin 2:49 5:22 14.5/red band
Nicole 3:22 10:06 20kg/blue band
PM Crew
Chrian 2:21 9:52 power cleans
Sarah 2:42 6:27 20kg/blue band
Chris S. 2:34 10:14 30kg
Tina 2:31 8:19 19kg/orange
Peta 2:38 6:24 20kg/ring rows
Friday PM
Fiona 2:01 7:49 30kg
Sarah 2:04 6:57 22kg/red band
Mick 40kg, Rx'd pull ups, 13:30ish
Mick yes it was 13:30 sorry I missed your score
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