I've nicknamed this the Everest Challenge as that's how it felt to me! Climbing hard all the way up to 900m and then you have to get back down again...only 45 sconds rest between reps makes it hard!
100 - 1:45.0 - r29
200 - 1:44.0 - r26
300 - 1:45.8 - r26
400 - 1:45.8 - r26
500 - 1:47.3 - r26
600 - 1:48.0 - r25
700 - 1:48.9 - r25
800 - 1:48.9 - r25
900 - 1:51.6 - r24
800 - 1:52.0 - r23
700 - 1:56.7 - r24 had to take a mini recovery
600 - 1:53.2 - r25
500 - 1:51.8 - r26
400 - 1:46.2 - r27
300 - 1:40.1 - r30
200 - 1:38.2 - r29
100 - 1:30.5 - r33
8100m - 29:28.4 - 1:49.1 - r26
Target was 1:48 average. Really struggled in the 8-9-8 peak of the mountain...
It's a marker anyway, need to find a rhythm - did this on 105df and kept shifting between low rate power strokes and higher rate fluffy strokes. Perhaps 120 would enable me to get into a groove more for this challenge.
Not a lot faster than 30 min pace PB and despite not being in PB shape, should be able to do better than that. Very sweaty and purple head afterwards though.
Posts
2 comments:
Thanks for sharing! Good to get some feedback on this new challenge. Surprised at your DF105, figured you for a high DF guy. dunno why. Seems to me (ignoramus that I am) that you're able to generate good power at that low DF and moderate SR, 1:30 @ SR33 for example.
For my first attempt I'll keep an even 5kish pace on the way up and try to speed up on the way down. We'll see. cheers, Johan
I did the first half quicker than 5k PB pace, and I'm not in PB shape so I paid dearly in the second half. I think your strategy shoudl work well if you keep the discipline.
DF - for longer rows I go low on drag factor - seems to give me a more natural stroke. If I put the df up it's not as smooth for me? Even 1k was done at 125df which is fairly low for a short row. 500 would be at around 150 and 100m is max.
Post a Comment