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The Pete Plan blog

8 x 500m – how do you row yours?

Posted by thepeteplan on January 7, 2009

Today’s after work session:

10min warm up = 2688m / 1:52.0 / 24

8 x 500m / 3:30 rest:
1:32.3 / 35
1:32.3 / 34
1:32.4 / 35
1:32.4 / 36
1:32.3 / 36
1:32.4 / 36
1:32.4 / 36
1:30.0 / 39

Ave: 4k = 12:16.3 / 1:32.0 / 35

Total active rest = 3928m

My lack of speed work over the past few weeks (except for the single pieces at “race pace”) really showed today. I thought it felt hard early in the session hence not negative splitting. But then the odd rep felt pretty easy, so I thought I’d try pushing the final rep more. That rep didn’t feel any harder than the preceeding rep, and I finished feeling better than I did half way through the session, and like I could carry on with another rep or two. Unfortunately I didn’t go fast enough early enough to get the final rep under 1:30.

Rating is definitely going to be the key for me when it comes to my next 2k, as aerobically the reps at 35/36 felt fine, and even the final rep at 39spm didn’t push my breathing too much.

How does everyone else row these short rep sessions? I pretty much always row them the same – first 5 strokes hard, next 5 easing pressure off down to target pace, then counting 20 strokes twice. For these reps this would generally get to me 250m in each rep at 1:32.0 average, so I then pull around equal 1:32’s and 1:33’s for the remaining distance. I also always row the active recovery the same timing it to take a catch at 19, 16, 13, 10, 7 and 4 seconds to go all nice and light, then a full pressure catch on 1sec to go and into the rep.

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3 Responses to “8 x 500m – how do you row yours?”

  1. Guy said

    My training seems to be based around 500m r1:30 – I don’t actively row during the rest (generally pant, sip water, change tunes etc), but perhaps I should, and start each interval not from a rolling start but from a stationary fan

    I get it down to 1:28ish by the third tug, hold it around the 1:30ish mark for a few while tha average comes down, then ease off to a second below my target pace, I keep the average 1 second below my tarket by 250m, so I know I can back off for the last 250.

    Currently building up to 8×500 r1:30. I don’t limit myself to a rate – starts around 29, and creeps up.

  2. Guy said

    er…just to qualify that last line….8×500 r1:30 at 1:35/500m…..currently training to try to get a low 6:20s 2k

  3. Kevin Dahlhausen said

    1:32 average! Aww, I couldn’t even hit that when I was young and in shape. Best was something like a 1:42-45 average for 7. Very impressive, and I think I’ll do a long slow distance row today instead of something faster.

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