Training towards a 6:20 2k

[Liefcat]

Tuesday at work I had an unpleasant experience. A woman bumped her car in the side of "my" (that is, the municipality´s ) car. Luckily, "only" material damage. That is, I expected a reaction maybe 2 days later, but not as expected a psychological one - I´m still cool with driving and don´t get extra stressed about it - but rather a physical one, as it slowly started to hurt in the left side of my back.

Bad luck, Erik Glad you survived the meeting with the other gender They can be dangerous to mankind

Yes, but you gotta be in it - to win it... Noooo, sorry, bad, bad joke. A month ago a female (that´s all there is) colleague damaged one car, and only yesterday another it happened for another one as well. Reason? Too aggressive behaviour or mind somewhere else...

Anyways, very solid hours of power, Mikkel =D> =D> Just like the "old" Mikkel

And I can see that Jason has once again put his boat on Interactive waters - good luck to you, Jason

Long time no reports from me on this thread. Actually, I got some on-and-off pain in the left side of my back, might have something to do with the car crashing into "me". So went back to my gym, cause rowing is very good for my back. Pain could get aggravated by running. Did fine (for me ) in the 10.4k run - time: 52´18" - some 3 minutes faster than 3 years ago. And my back is fine now - the other day did 160kg in deadlift without a belt - new PB for me. Apart from that I´m erging at lower DFs than I usually do, I´m around 115 at the moment. Results not particularly promising per se, but feels totally different - and still very good training. Apart from that I´m very busy at work and also playing a lot of chess - both "things" seem to amuse me...

Trying to keep this thread alive - trying to keep this thread alive...

[zootMutant]

Well done on your 10.4k run, Erik! 3 minutes is quite an improvement! =D>

160kg deadlifts? I would have a hard time deadlifting a teaspoon.

Glad you back is feeling better!

[strider77]

Great time for the run Erik, well done =D>

Sorry to hear about your accident, did you get checked out with an X ray ?

[Liefcat]

Thanx, Zoot & Al

No, I don´t think an X-ray is called for, was hit by a relatively low speed (10k/hr maybe), but I might have done some compensatory "movement" of the muscles. Clearly seems to be a muscular thing.

Today upped the DF to 118. Amazing how it suddenly can feel quite heavy when you are "coming from" a lower DF:
5´ 1519m 1:38.7 30spm...

[Liefcat]

Today a training attempt on the 2k - DF was 1-2-3 :

2000m 6:34.3 1:38.5 31
0500m 1:38.0 32
1000m 1:39.1 31
1500m 1:39.0 32
2000m 1:38.2 32

No bigger crises along the way - an SB to work on... Later equalling PB in Power Clean (= 80kg) ...

[Liefcat]

Stress, stress, stress at work - so not necessarily energy left for training...

Thursday SB attempt on the 1k, DF=117:

1000m 3:08.4 1:34.2 33 SB
0200m 37.4 1:33.5 35
0400m 37.7 1:34.2 33
0600m 38.0 1:35.0 32
0800m 37.9 1:34.7 33
1000m 37.4 1:33.5 35

Saturday 4x500m+2´ - again DF=117: 1:34.7 - 1:34.5 - 1:34.2 - 1:32.7, mostly 31spm.

Today tried a heavier DF, 148, for a 500m SB attempt (previous 1:27.8 )

500m 1:25.7 37 SB
125m 21.1 1:24.4 40
250m 21.5 1:26.0 34
375m 21.7 1:26.8 36
500m 21.6 1:26.4 39

Turned out really well... Whether it´s due to the low DF training - or the absence of higher DF training - or both...

[billwright]

Erik

Have you arrived at a conclusion that a lower DF helps your time? I train regularly at 130 then increase it to 160 for 500's and 1000m. I've done that because I thought that it was the recommended way to go. I'm tempted now to follow your example and try with a lower DF.

Tusen takk

Bill

[Liefcat]

Erik

Have you arrived at a conclusion that a lower DF helps your time? I train regularly at 130 then increase it to 160 for 500's and 1000m. I've done that because I thought that it was the recommended way to go. I'm tempted now to follow your example and try with a lower DF.

Tusen takk

Bill

Selv tak, Bill

Yes, I would like to see how it works for you, Bill I have seldom been training consistently with a low DF as I don´t perform quite as well. But it looks like it´s all coming back to me when I pick a higher DF once again. For instance, most of my PBs are from September 2008, and up till then I was using a DF round 103 for almost one month There is an instructor at my gym who does a lot of crosstraining, and he suggests that one should try different damper settings to adress different systems... So I think it is worth a try...

And you have taught we the alternating underhand row - not as crazy as it looks like, so thanx a lot

[billwright]

Takk skal du har Erik

I did a 1000m pyramid this morning which I usually row at DF 130. In fact for anything above 1000m, that's my usual DF. Today I set it at 120 and there was a 13 second improvement over the same exercise of three weeks ago. I could put that down to the training cycle but I can't help thinking that it was partly due to the lower DF. In the final part of the last 250m, I was at 1:30 pace and that was surprise.

I'll persevere with 120 for a while and see how it goes.

Have you used the alternating underhand row in anger yet?

Bill

[Liefcat]

Takk skal du har Erik

I did a 1000m pyramid this morning which I usually row at DF 130. In fact for anything above 1000m, that's my usual DF. Today I set it at 120 and there was a 13 second improvement over the same exercise of three weeks ago. I could put that down to the training cycle but I can't help thinking that it was partly due to the lower DF. In the final part of the last 250m, I was at 1:30 pace and that was surprise.

I'll persevere with 120 for a while and see how it goes.

Have you used the alternating underhand row in anger yet?

Bill

Yeah, sure looks like the lower DF is beficial to your performance, Bill - and of course the final part at 1:30 pace was very saying and promising =D> =D>

I´ve not used the underhand grip in anger yet, just as alternating 5-10 strokes once in a while

Yesterday set the monitor for next month´s ctc. I had hoped it would feel easier when I reached 700m or 600m, but I got more and more tired for each rep. A lot of lactic, decided to HD before the 500m rep, could have finished it if I really would, but the training effect was already apparent:

1000m: 3:19.4 1:39.7 29
900m: 2:58.9 1:39.3 29
800m: 2:38.4 1:39.0 29
700m: 2:18.6 1:39.0 30
600m: 1:58.5 1:38.7 30
T= 4000m 13:13.7 1:39.2 29

Used DF=117, which made it more difficult for me. I have more or less decided a DF approach for the June CTC:
Day 1-8: DF<=118
Day 9-15: DF<=125
Day 16-22: DF<=132
Rest of the month: No limit.

[Liefcat]

Though not being "able to" keep the DF plan, I´m beginning to feel more comfortable at DFs around 120... Today wanted to do a 30 minute workout, and "even" 125 felt very hard, so decided for DF=121.

30´ 8405m 1:47.0 25
06´ 1670m 1:47.7 25
12´ 1673m 1:47.5 25
18´ 1677m 1:47.3 25
24´ 1673m 1:47.5 25
30´ 1712m 1:45.1 25

Took a little breather with 7´ to go, but managed to get back on track after a couple of minutes...

[zootMutant]

Very strong workout, Erik! Well done. Very consistent, with a strong finish! Well done! =D>

[Liefcat]

Very strong workout, Erik! Well done. Very consistent, with a strong finish! Well done! =D>

Thanx, Zoot But the strong finish actually hid the fact that it wasn´t consistent at all...

Luckily more consistent today. Did 10´ with a DF of 125:

10´ 2953m 1:41.5 27
02´ 585m 1:42.5 27
04´ 585m 1:42.5 26
06´ 588m 1:42.0 27
08´ 589m 1:41.8 27
10´ 607m 1:38.9 29

Didn´t experience any major crises along the way - but still very tired afterwards...

[Liefcat]

Happy to get a PB today Of course not within the erging business... Previous PB in Power Clean was 80kg - today managed 85kg

Back OTE did one of my early favourites, 6x45"+2´ (DF=124): 252m - 254m - 255m - 257m - 259m - 262m. A good session for me to train focus on each rep and getting used to the discomfort.

[Liefcat]

After reaching a decent ctc result at DF=125 yesterday, decided to go back to 117 again today for a 10k SB:
36:50.5 1:50.5 25.

[zootMutant]

Well done, Erik! =D> =D> =D>

[Liefcat]

Thanx, Zoot

Yesterday very tired after work and no energy once I got to the gym. Decided for a 10x30"+30": 3x159m - 3x160m - 3x161m - 167m.

Today very hot in the gym. Had read the C2 workout of the day beforehand and wanted to try the:
"Stroke pyramid: 1,2,3...15...2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3. "

10´14 2931m 1:44.8 (30spm)
Wonderful workout, but feeling a bit silly on the "low numbers". I would like to do a version starting at 4 hard strokes and adding a ´16 hard strokes´ at the top of the pyramid...

[Liefcat]

Yesterday limited time on the erg as the gym was about to close - did 2x10´+2:

1: 2809m 1:46.7 28
2: 2859m 1:44.9 29
T= 5668m 1:45.8 28

Today did "my" version of the stroke pyramid 4,5,6...16...6,5,4 hard strokes / 3 light on a 3k:

3000m 10:19.1 1:43.1 30
0500m 1:41.3 31
1000m 1:44.3 30
1500m 1:43.8 31
2000m 1:44.0 31
2500m 1:43.5 31
3000m 1:42.2 31

All done at DF=117 - getting more and more comfortable at this stuff... Apparently this old cat can still learn some new tricks...

[zootMutant]

All done at DF=117 - getting more and more comfortable at this stuff... Apparently this old cat can still learn some new tricks...

Well done, Erik! A couple of very interesting 'stroke' pyramids.

[Liefcat]

All done at DF=117 - getting more and more comfortable at this stuff... Apparently this old cat can still learn some new tricks...

Well done, Erik! A couple of very interesting 'stroke' pyramids.

Thanx, Zoot I´m glad you didn´t make jokes about "interesting"... Anyways, there should be a lot of possibilities for new creative ´stroke´ stuff

Yesterday went OTW for the second time this year. Not too much wind - but from an "inconvenient" direction, so some waves to make perfect stroke even more unlikely or impossible than under perfect conditions. Was in our Coastal Boat, an outrigger but more seaworthy than a traditional one:

The Coastal Boat (to the right).

7939_10201458359760584_1818133628_n.jpg (87.51 KiB) Viewed 2901 times

10k - very enjoyable, a positive experience Then still some time to kill, then went for an hour SB (by default...):

60´ 16106m 1:51.7 26
12´ 3208m 1:52.2 25
24´ 3237m 1:51.2 25
36´ 3208m 1:52.2 26
48´ 3207m 1:52.2 26
60´ 3245m 1:50.9 28

Some minor crises after 27 and 40 minutes, but managed to get back on track somehow...

Today 5k speed walking on treadmill in 23´58".

[Liefcat]

Another long day at work - feeling OK but not up for a super structured workout. Started out on my stroke pyramid, and after 2k did one last k at a more free and intuitive way:

3k 10:27.5 1:44.5 30
1k 3:33.1 1:46.5 29
2k 3:34.8 1:47.4 30
3k 3:29.6 1:39.8 32

DF was around 120. Frantic last 200m got the split down quite a bit...

[strider77]

Hi Erik

That looks very interesting-I like the kind of random nature of your pyramid, will give it a go when my shoulder improves

I think I tore something in it around 10 days ago so have been struggling, only one row at 5k since and that was done very carefully.

[Liefcat]

Hi Erik

That looks very interesting-I like the kind of random nature of your pyramid, will give it a go when my shoulder improves

I think I tore something in it around 10 days ago so have been struggling, only one row at 5k since and that was done very carefully.

Thx, Alan Perhaps you can use that injured shoulder to really relax your shoulders as much as you can while erging Anyways, hopes for a speedy recovery

Another stroke pyramid for me today, extended version from 4 to 17 and back again, though transferring to a fast finish in the last 300m around "7 strokes" on "the way down":

3300m 11:22.9 1:43.4 32
0500m 1:43.8 32
1000m 1:43.4 33
1500m 1:44.4 32
2000m 1:44.0 31
2500m 1:46.0 32
3000m 1:44.7 31
3300m 56.6 1:34.3 36

Suspecting that I skipped one ladder on the way up, trying to compensate with longer strokes from then on...

Feeling up for an extra session 30"+30" , did 16 reps: 2563m 1:33.6 32spm. Feeling more energetic - hence the added erging - also aware of my attitude, not showing that I´m feeling absolute knackered like I have gotten used to...

[Liefcat]

Not been doing any low rate sessions lately, so wanted to get used to the ctc by doing 4x2´R20/2´r:

2347m 1:42.2 20spm [578m - 582m - 584m - 602m].

Used 117 as DF... might do the first ctc attempt using 108...

[Liefcat]

Today did 1300m, done as diminished stroke pyramid - once again with a sprint finish:

1300m 4:19.3 1:39.7 32
0325m 1:04.0 1:38.4 33
0650m 1:05.8 1:41.2 32
0975m 1:06.4 1:42.1 32
1300m 1:03.1 1:37.0 34

Then did some short sequences - alternating DFs from 123 to 131 and back again... Somewhat surprised to see that 123 works a bit - but clearly - better for me. So I guess you can say I´m a "changed erger"...