Today was a staple of college rowing--the 2k test. How fast can you row 2,000 meters?
In some teams, the answer to that question could determine whether you get seated in the A-boat or not. Of course, a 2k score isn't the only factor that coaches weigh. Your weight, and skill as a rower also factor in. I've always done fairly well in 2k tests, especially when weight is factored in.
This year, however, the 2k test is purely for pride and for my personal goals. I'm not eligible to row on the Univ. of MD team anymore because I have participated in major regattas for 4 years (in other words, my eligibility is up). So, I'm entering the world of sculling for my final semester of college. I'm training on my own, but I decided to take the 2k test with the team.
My plan for today looked like this...
| 2000m | 01:45.0 | 500m | 01:38.0 | |
| 1500m | 01:44.0 | 400m | 01:36.0 | |
| 1000m | 01:40.0 | 300m | 01:34.0 | |
| 500m | 01:34.0 | 200m | 01:32.0 | |
| avg split | 01:40.8 | 100m | 01:30.0 | |
| total time | 06:43.0 | 500m avg | 01:34.0 |
The 2k is broken into 500 meter portions. I planned a specific average speed (measured in m:ss.s/500 meters) for each of the four 500 meter portions. The last 500 meter stretch is broken down further into 100 m portions. The idea is to start the piece at a lower speed (higher split) than your ultimate goal. Then, to finish with a lower split. This is called "negative splitting."
But what I actually did was more like this...
| 2000m | 01:44.7 | 500m | 01:39.0 | |
| 1500m | 01:44.2 | 400m | 01:40.0 | |
| 1000m | 01:40.3 | 300m | 01:39.0 | |
| 500m | 01:37.8 | 200m | 01:36.0 | |
| avg split | 01:41.7 | 100m | 01:35.0 | |
| total time | 06:47.0 | 500m avg | 01:37.8 |
What I did wasn't exactly to plan, but it was pretty close. I didn't have as much as I thought I would in the last 500m. I'll adjust my splits for next time so that the first 3 500 meter portions are one split-second less, which will move my overall average split right where I want it.
Also, I will train like hell...
3 comments:
Pretty good time; I'll try a 2k in March
Uncle Joe
thats not the best way to do a 2k test, you want it to be a more even split throughout, going for a sprint in the last 250 metres. theres no way you would get down to a 1.30 in the last 100m, if you can then your not tired enough
google it
Agreed. You should look at my most recent 2k post. The splits were much tighter (-1/-1/-3). At the time of this post, I was trying to figure it out experimentally. Keeping this blog helped a lot. The nice thing about leaving some until the end is that when you review the results, you can figure out what to try for next. If you fly and die, that's not the case, and you can't learn anything from it.
If I were to do it again, I would try for an even tighter split.
If I were to do it again right now, I'd be happy with a 7:20. :)
http://cjmathletics.blogspot.com/2008/04/6396-2k-test-april-17-2008.html
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