The title of this post refers to a potential race in 2 weeks time. A reasonably local event (the Reading Rowathlon) offers two different events:
Event 1: 2.5k row, 7k bike, 2.8k run
Event 2: 800m run, 2k row, 50 press ups, 50 squat thrusts, 2k row, 800m run
The event takes place at an outdoor cycling velodrome, so the cycling is around that, the running around a running track just inside that, and the rowing on standard concept2 ergs. These events are generally dominated by the cylists / runners / triathletes, as the row is a pretty small part of the overall event. So I thought event 2 would be one I could do well at, and decided on Thursday just to have a steady run through and see where the weak link might be:
800m treadmill = 3min12 (15kph)
2k row = 6:58.7 / 1:44.6 / 29
50 press ups = 2min30
50 squat thrusts = 1min10
2k row = 7:04.9 / 1:46.2 / 28
800m run = 3min12 (15kph)
I deciced to take the run and row fairly steady at the start (the run would be faster on a track anyway) to leave energy for the press ups. I didn’t think the press ups would be as tough as they were – my tactics were wrong, I did 30 straight off, thinking I could then have a few second rest, do 10, few seconds rest, do 10. But by the final 10 (after doing something like 4, 3, 3) I was down to doubles, and then singles! The squat thrusts were easy, and I think I was doing them too far, so could do those a lot faster. Then the row and run were fairly steady again.
So in order not to humiliate myself if I choose that event I have 2 weeks to improve my press ups ability. As I don’t currently do any (ok, I did 50 on Thursday and 30 yesterday) it should be a rapid improvement. Otherwise I could choose to do the rowathlon, but although I think I would be competitive up to the end of the bike leg, running 2.8k after that would see me a long way behind people who actually run.
Which do you think I should do? I have one further option, and that would be to do the rowathlon race the weekend before (but an hour drive away) so see if I’m any good at that.
Then on Friday a standard PP08 training session, albeit an interesting one. I’ve got to say my abs and intercostal muscles were (and still are) a little tender from Thursday.
2k, 6min rest, 1k, 4min rest, 500m:
2k = 6:21.9 / 1:35.4 / 33
500′s: 1:35.7 / 33, 1:36.0 / 32, 1:35.4 / 33, 1:35.0 / 33
1k = 3:12.7 / 1:36.3 / 32
500′s: 1:36.7 / 33, 1:36.0 / 32
500m = 1:32.9 / 35
I was pretty happy with the 2k. I really want to push it just under 6:20, but I started off a bit slow to do that without completely compromising the 1k. As it was, self preservation kicked in for the 1k, and I didn’t go as hard as I had in the 2k. Solid overall session, and better than “wasting” a session just doing a single 2k.