LW women 4k

Question
Hi!

I have been rowing 40 minute pieces for the past couple weeks to get aerobically fit as a baseline for specializing this spring.  My last 2k was a 8:14 I took randomly in late November after an 8 week hiatus from rowing and exercising in general (doubles partner injured--then I was injured).

I did a 30 minute piece yesterday and halfway through decided to make it less SS and more intense.  I usually average 2:20ish for these pieces but ended this one at 2:15.7.  

What split would you recommend I aim at for a 6k or 4k piece?  I have only ever done 2ks (last year PR was 7:44--so I'm definitely not in my best shape).  Also, do you think it's time to add in more interval training?   

Thank you!!!

Answer
Hi Katherine: You got my head spinning.  First, I don't know your age.  That factors into your answer (I'll guess you are between 17 and 25).  Then you ask me about 6Ks and 4Ks (which CII doesn't track on their online database) and 2Ks and 30 minute pieces and try to provide guidenace on pacing on all this.  Okay, I'll give it a shot.

The good news is that you are rowing quite well on your long distance pieces.  Here is the distribution of 17-25 year old lightweight females rowing the 5K (in between 4K and 6K):

Average Time: 23:50.0

PERCENTILES
90th    75th    50th    25th
21:09.0 21:41.2 23:29.8 25:08.6

You are between the 60th and 70th percentile based on your work on the 30 minute pieces.  So select 5Ks as your aerobic distance and use this to guide you.  If you can keep a 2:15 pace, you will be in the Top-25%.  A 2:10 pace puts you in the Top-10%.

As for your 2K time, I am sure you will do a lot better on this time around, then your 8:14 back in November (which is right around average for your age and weight group).  I think you are good for a 7:55 or better if you test now.  Of course, you will want to blend in a workout or two of shorter intervals to accustom your self to racing tempo when you get on the water.

Hope that helps.

Good Luck/AP