Training towards a 6:20 2k

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Training towards a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 5:18 pm

With the loss of BIRC for 2011, it was commented upon yesterday in Manchester that there's a certain lack of 2k focus, and obviously no "Training for BIRC 2011" thread.
Everyone has their own goal or goals and there are several training threads on the forum already, like the WP, PP, Boston, Marathon and "What training" threads etc. It's quite difficult to keep track of it all especially when lots of people are posting very varied training sessions.

Personally, I have found the EIRC 2011 thread really helpful and motivational in the lead up to Manchester's great event yesterday. The two things that have contributed most to this are firstly that, since the number of Free Spirits actually competing at the event was relatively small, it was much easier to keep a handle on everyone's training, and secondly, quite a lot of the people posting on it were aiming for "similar" times (give or take 20 or 30 Watts!)

Now that that is a thing of the past, and with no obvious race focus appearing to replace BIRC (ie around 6-9 months in the future), I think that I'm going to be at a loss for somewhere to share my training with FS having similar objectives. Hopefully, without the geographical constraints on the requirement to train for a specific race, this thread will turn out to be more rather than less inclusive. That is certainly one of the intentions.

I thought that I'd be ambitious and aim high with the title of this thread. I realise that my chance of ever reaching 6:20 for 2k is pretty small, but I don't think that it's non-existant, at least not quite. It is, however, a target that I'm pretty convinced I can get a lot closer to than I am at the moment. In the words of Blackadder's Baldrick, "I have a cunning plan".

So, here you have it, a place to record your training towards that 6:20 goal, should you so wish. All contributions and contributors are very welcome :fsbgrin:
Last edited by Doc RowSlo on Wed Feb 09, 2011 9:43 am, edited 1 time in total.
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Re: Training for a 6:20 2k

Post by Mat » Mon Jan 31, 2011 5:23 pm

I had just the same thoughts Lee, and had similar conversations with both Jason and Jon yesterday. The BIRC and EIRC thread have been a huge help to me (thank you to all contributors), and I was wondering how to phrase a similar thread for future training (the best title I came up with was "Training for...tbc" :lol: )

Thanks for putting up this thread, and after lie in this morning, I'll be more than happy to share my ups and downs again from tomorrow :D
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Re: Training for a 6:20 2k

Post by strider77 » Mon Jan 31, 2011 5:57 pm

I'd love to join in but my sub-clause to this thread will have to be " Training for a 6:50 2k " if thats OK with you guys :oops:
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Re: Training for a 6:20 2k

Post by hewitt » Mon Jan 31, 2011 6:00 pm

Very nice.I'm in.But i was thinking 6:10 thread. :wink:
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Re: Training for a 6:20 2k

Post by Jon » Mon Jan 31, 2011 6:34 pm

Count me in too. Jason, I like your thinking, we can't let these oversized Russians continue to have it all their way forever!

I was looking to post a new thread, but as I've not ever started one before, I couldn't find where to do it. You beat me to it Lee ^O^ I like your title. Alan, sub 6:50 IS ON!Any age, any category welcome, the goal is the same, a 2K race success strategy.

I've already been down to the gym for a beasting today! 2K WU, weights session concentrating on back arms, chest and legs (OK so it was a completely random trial), then a 5K at a medium pace.

:idea: I thought we could host a forum '2K challenge' every ten weeks. It was obviously be optional, could be 'allowed' either to post as an individual or via an agreed date and time on RowPro?

This may be useful even if focussing on longer distances, for those of us who wish to compete at 2K events in the future? Just a thought
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 6:55 pm

All fine by me, although I rather think that Jason is being even more ambitious than I am. After all, I'm only aiming for an 8.8% increase in power output but he's guning for 10.5% :shock: Excellent stuff 8)

The legs were a bit tired today for some reason so opted for a couple of 30 minute top end UT2 sessions (probably UT1 in reality). Both on RowPro and separated by about half an hour.

30' #1

01:57.2__20spm__EHR 134
01:56.7__20spm__EHR 139
01:56.8__20spm__EHR 144
01:56.7__20spm__EHR 148
01:56.7__20spm__EHR 150

30'__7,702m__01:56.8__20spm__AHR 138__Peak EPOC 70ml/kg

30' #2

01:57.1__20spm__EHR 135
01:56.8__19spm__EHR 144
01:56.7__19spm__EHR 145
01:56.5__19spm__EHR 148
01:56.2__19spm__EHR 152

30'__7,711m__01:56.7__19spm__AHR 141__Peak EPOC 72ml/kg__TE 3.0

It's a start :D
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Re: Training for a 6:20 2k

Post by Jon » Mon Jan 31, 2011 7:05 pm

Hmm, some reason :-k :lol:

Your insatiable quest for meters continues despite the sensible, moderate pace.

I can recall something about an athlete being able to more than double the cardiac output of an untrained individual, so perhaps put like that a 10% hike in power is quite achievable (with the right training :wink: ) :twisted:
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Re: Training for a 6:20 2k

Post by Huw Thomas » Mon Jan 31, 2011 8:30 pm

Presumably its ok to add to the thread with more modest 6:30 aims :roll: :lol: :lol: :lol:
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 8:36 pm

Jon wrote: I can recall something about an athlete being able to more than double the cardiac output of an untrained individual, so perhaps put like that a 10% hike in power is quite achievable (with the right training :wink: ) :twisted:
Yes, I suspect that 10% is achievable........but there's a limit to how many times that you can add another 10% ;-)
Both Jason and I have been at this seriously for somewhere around 2 years, and have obviously made big advances in those years. However, the PB's are becoming harder and harder to achieve, although we are both still getting them :D . I'm merely suggesting that logic dictates that neither of us, or anyone else in a similar position, has many more 10%'s left :( Sad but unfortunately true. This next 10% improvement is going to be harder for all of us than any previous 10% I'm afraid.

Still, we all like a challenge, don't we :fswink: :twisted:
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 8:38 pm

Huw Thomas wrote:Presumably its ok to add to the thread with more modest 6:30 aims :roll: :lol: :lol: :lol:
Of course.
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Re: Training for a 6:20 2k

Post by Liefcat » Mon Jan 31, 2011 8:49 pm

Like the title of this thread :!: :fsbgrin: Great idea, Doc (maybe a little ambitious for the first couple of months :wink: ) :!: :fsbgrin:

And then again I think that also sub 6:10 and sub 7:50 wannabes are more than welcome.

Also like the idea of continuous 2k rows. My own idea would be to try different approaches and pacing strategies, rather than doing sub 6:20s every time :!: :lol:

Not on RowPro, but would love to do sympathy rows :!: :D

Have done 2ks 3 times for the last 3 weeks, so not looking for doing another one tomorrow :!: :wink: My next 2k race will be on the 5th of March... What I´m trying to say, I would like a couple of days off before hitting it hard again... :fswink:
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Re: Training for a 6:20 2k

Post by Mat » Mon Jan 31, 2011 9:27 pm

Doc RowSlo wrote:It's a start :D
More than that, Lee - looks like the end of EIRC training, and the beginning of the next chapter (a bit like "The King is dead. Long live the King" :lol: ) Still, a good couple of sessions there, and the HR does suggest more UT1 than UT2. Nice stuff though 8)
Doc RowSlo wrote:I'm merely suggesting that logic dictates that neither of us, or anyone else in a similar position, has many more 10%'s left Sad but unfortunately true. This next 10% improvement is going to be harder for all of us than any previous 10% I'm afraid.
There's the unmistakable sound of reality kicking in :? Still, as you say - we all like a challenge :twisted:
Liefcat wrote:...not looking for doing another one tomorrow
Nor me, Erik. I'd pretty well ruled out Wednesday too :lol:
Huw Thomas wrote:Presumably its ok to add to the thread with more modest 6:30 aims
strider77 wrote: Training for a 6:50 2k " if thats OK with you guys
hewitt wrote:i was thinking 6:10 thread.
I think all targets and contributions are welcome :fsbgrin: My guess the thread would essentially provide a focus for those aiming at a 2k improvement (probably linked to performance in future competitions, such as the BIRC & EIRC threads) rather than a general training thread, or one focused on a specific plan, which are catered for elsewhere
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 9:40 pm

Mat wrote: I think all targets and contributions are welcome :fsbgrin: My guess the thread would essentially provide a focus for those aiming at a 2k improvement (probably linked to performance in future competitions, such as the BIRC & EIRC threads) rather than a general training thread, or one focused on a specific plan, which are catered for elsewhere
All are most definitely welcome.
Would you like me to change the thread title to "Training for the next 2k Race", or something similar? Or should we just wait and see how things pan out?
The only problem with changing it as far as I can see is that almost everyone is training for a 2k race sometime and then the thread may become "What training have you done today", which we've already got. Dunno really :?
Happy to go with the flow.
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Re: Training for a 6:20 2k

Post by hewitt » Mon Jan 31, 2011 9:59 pm

All day at work my legs have been in pain,serious DOMS. :lol: But i looked at my shiney new Silver medal and all was forgiven. ^O^
I joined a 30min stretch on RowPro.Just so i could get the normal feeling back.

30min...8082m...1:51.3....r24

Pretty much negative split as the feeling came back. :lol:

Hywel was there and did the first 20min at 1:43ish pace.He said he wanted to see what 8700m pace felt like for next months 30min CTC.
I have a funny feeling that i could be his pace maker. :twisted:
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Re: Training for a 6:20 2k

Post by damian.griffin » Mon Jan 31, 2011 10:23 pm

Ok, first time trial of the year for me at 2km. I have not attempted this distance since 2008 so had no idea how to pace this........ so I didn't start quick enough and ended up going like a train in the last 300m.

6:27.6 (11 secs off my PB) but the splits tell the story

500m 1:38.9
1000m 1:39.0
1500m 1:38.0
2000m 1:31.7 ( Only sprinted in the last 300m from the 1:39 pace) so was at 1:22 - 1:24 pace for final 300m

Going to retest this in 2 weeks to see where I really am - 6:20 here I come
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 10:28 pm

damian.griffin wrote:Ok, first time trial of the year for me at 2km. I have not attempted this distance since 2008 so had no idea how to pace this........ so I didn't start quick enough and ended up going like a train in the last 500m.

6:27.6 (11 secs off my PB) but the splits tell the story

500m 1:38.9
1000m 1:39.0
1500m 1:38.0
2000m 1:31.7 ( Only sprinted in the last 300m from the 1:39 pace)

Going to retest this in 2 weeks to see where I really am -
That's rather good 8) ^O^
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Re: Training for a 6:20 2k

Post by Liefcat » Mon Jan 31, 2011 10:53 pm

damian.griffin wrote:6:27.6 (11 secs off my PB) but the splits tell the story

500m 1:38.9
1000m 1:39.0
1500m 1:38.0
2000m 1:31.7 ( Only sprinted in the last 300m from the 1:39 pace) so was at 1:22 - 1:24 pace for final 300m

Going to retest this in 2 weeks to see where I really am - 6:20 here I come
That´s serious sprinting :!: :!: :!: ^O^ ^O^ ^O^
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Re: Training for a 6:20 2k

Post by Jon » Mon Jan 31, 2011 11:00 pm

I'll second that Erik.

Excellent progress Damian and improvement on your PB! It would be most unusual if you didn't improve significantly on this again when you next try.
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Re: Training for a 6:20 2k

Post by Mat » Mon Jan 31, 2011 11:31 pm

Nice 30' stretch Jason 8) Of course, if you do join Hywel for a 8700m 30', you couldn't let a Lwt beat you, could you :wink:

Good to hear from you again Damian, and a great "toe in the water" 2k - you've lost none of your characteristic sprinting ability =D> =D> I'm sure your learning will lend itself to a few more seconds off that time when you next do it :wink:
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Re: Training for a 6:20 2k

Post by Doc RowSlo » Mon Jan 31, 2011 11:52 pm

Mat wrote:Nice 30' stretch Jason 8) Of course, if you do join Hywel for a 8700m 30', you couldn't let a Lwt beat you, could you :wink:
Is there a "super lightweight" category coz Hywel finds it hard to get over 70kg :shock: :shock: :shock: :shock: ^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^ ^O^
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Training for a 6:20 2k

Post by damian.griffin » Tue Feb 01, 2011 12:07 am

Thanks for the as ever positive comments. I found this 2km pretty straight forward with minimum lactic/H+ build up. I am going to attempt again in the next 2 weeks and reduce the early splits to bring it all closer to 6:20
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Re: Training for a 6:20 2k

Post by kirbyt » Tue Feb 01, 2011 2:47 am

Mat said:
you couldn't let a Lwt beat you, could you
[-( :evil: [-(
Talk to me when your marathon pb is better than mine, young fella.
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Re: Training for a 6:20 2k

Post by Mat » Tue Feb 01, 2011 6:33 am

kirbyt wrote:
Mat said: you couldn't let a Lwt beat you, could you
[-( :evil: [-(
Talk to me when your marathon pb is better than mine, young fella.
:-# :-# :lol:
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Re: Training for a 6:20 2k

Post by hewitt » Tue Feb 01, 2011 7:12 am

damian.griffin wrote:Thanks for the as ever positive comments. I found this 2km pretty straight forward with minimum lactic/H+ build up. I am going to attempt again in the next 2 weeks and reduce the early splits to bring it all closer to 6:20
Very nice 2k there Damian.I told you on many occasions mate,we will have you down at 6:10 for the 2k. :fsgrin:
You have the height and youth behind you mate.
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Re: Training for a 6:20 2k

Post by Mat » Tue Feb 01, 2011 8:10 am

Today saw the beginning of my month's focus on aerobic fitness through longer stuff. I chose a straight 45' session to be done at around 1:49 pace (current 60' SB pace), to get a feel for how HR responds etc. (I'm carrying a bit of a cold, but it hasn't yet developed into man-flu, so I bravely set off )

9' - 2481, 1:48.8, 27, 152
18' - 2480, 1:48.8, 27, 161
27' - 2484, 1:48.6, 27, 163
36' - 2483, 1:48.7, 28, 167
45' - 2488, 1:48.5, 28, 168

Total 45' - 12415m, 1:48.7, 27, 162

FBA showed EPOC 183, TE 4.1, with MHR of 170 and AHR 157. This won't be too accurate though, because the cold temperature seems to affect the HR strap/PC interface, and it stuck at 57bpm for the first 6/7 minutes, thus affecting the reading

Pleased with the session which felt pretty comfortable until the last 10' when the HR reached the high 160's and inched towards 170. Hopefully the longer distance training will help me maintain the lower HR for longer
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