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Archive for April 10th, 2011

8 x 900m – Danish Mk3

Posted by thepeteplan on April 10, 2011

The third session in the Danish progression, and the longest reps we will do of this type, is an 8 x 900m session to begin week 7 of 12. Really this session should be tomorrow, especially havingĀ raced yesterday, but two of my training group were doing this session together on rowpro this evening so I decided to do it with company.

Rowpro isn’t ideal for online interval training. Each rep has to be set up as an individual row, so one person in the session has to use a stop watch to time the rest periods. Also this means that each rep hasĀ a “race” start, with timing being done by rowpro, making each rep marginally slower than the same on a stand-alone erg. However, this effect is made up for by the added motivation of rowing along with other people going through the same extreme effort levels during each rep.

My plan for these was the same as the 750m reps last week, just sub 1:40 pace for the first 7, and anything left for the final rep. 900m reps are getting really quite long for significantly faster final reps, so I didn’t expect too much more on that one. Of course the problem with racing starts in a group for 8 individual rows is that there is a reasonable chance that at some point someone will false start by pulling a stroke before the monitor says “ROW”. Unfortunately this person was me on rep 5, and as such I ended up having an extended rest between rep 4 and rep 5. The effect of this was simply that I had no excuse then not to maintain target, and had to put in a strong final rep.

8 x 900m / 3min rest:

2:59.7 / 1:39.8 / 30
2:59.7 / 1:39.8 / 30
2:59.7 / 1:39.8 / 30
2:59.7 / 1:39.8 / 30
2:59.7 / 1:39.8 / 30
2:59.7 / 1:39.8 / 30
2:59.5 / 1:39.7 / 30
2:49.4 / 1:34.1 / 35

I didn’t expect quite that much pace to be available for the final rep. I went out hard, but planned to settle after 10 strokes. One of the other rowers, Bjorn, was still level with me though, so I had to maintain pace as the last rep is always effectively a race. He didn’t slow down, so I didn’t slow down. It wasn’t until 300m to go that he had a call that his pizza had arrived (not in a good way, as he’d eaten it earlier that day…), and was forced to back off a little. I was close enough to the finish to keep pushing at that point. A great session all around.

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