Training towards a 6:20 2k

[Liefcat]

Gr8 5k, Mat Although you "couldn´t" stick to your plan... I don´t know which one of us will be the first to cross the 17 line once again, but it´s really a big help to have a fast last k to wind the average down - and you certainly have showed you master that discipline in your last couple of 5ks And I certainly understand your approach to go easy on that 10k - so that you finish it in good form - and can gradually improve it over the next couple of "attempts" ... =D> =D>

We all know you are an over-achiever, Andrew - you went straight on with an R19 start just to show who´s the boss... I don´t think you fully realize how much respect that the readers of this thread have for doing a super-fast 60´R20 - but there you have it And also awesome strength training - you are strong as an ox (or maybe even stronger ) Anyways - hope you can get on the erg soon - without using the Mat hours of the day at it...

Yes, I think you are absolutely right about the fresh legs issue, Mat - I was more or less having the same thoughts when doing a 30´ early Sunday morning, backed of at bit in the middle and ended up with 8463m - shouldn´t be hard to find some extra meters to get me well over 8500... Late in the evening I had my revenge at the ctc - see ctc thread... Today did 3x14´+3´ - first two reps UT2 style - last rep UT1:

1: 3627m 1:55.7 25
2: 3656m 1:54.8 26
3: 3863m 1:48.7 28

In the afternoon took part in a health research project - supposed to be a follow-up in 2017. Most disappointing was my height (thought I was at least 194cm ), most positive was my bike session, ended up at 250w and a HR at 120 after 6 minutes...

Height: 193.5cm
Weight: 103.5kg
BMI=27.64
Waist= 92cm

FVC= 6.28l
FEV1=4.73l
FEV1/FVC=0.75

Total chol.=3.85
Trigl=0.57
HDL=1.24
LDL=2.35
Blood Gluc=5.4
HbA1C=31 -> 5.0% = 5.4

Blood pressure= 126/79
HR=52
VO2-max= 58.1 (ml O2/kg/min) = 6.01l/min

[Mat]

Hope you enjoyed your recovery day yesterday Andrew after that hard weights session

Another good strong 30' session Erik No problem with knocking off that 8500m whenever you feel like the extra bit of discomfort that goes with it Cracking CTC performance and a nice session on Monday too =D>

Thanks for the comments on the 5k - yes, I've found that once I can see the light at the end of the tunnel, I can wind up a fast finish - how much I can do once the first 4k is faster remains to be seen

My regular Tuesday night session on RP 30' last night. I had to opt for the later session, so only 2 others, both of whom dropped out after about 15' Still, I kept to the plan of around 1:46, and was pleased with the outcome

30' 19th Nov 2013.jpg (48.29 KiB) Viewed 1823 times

Feeling rather tired when I came for this morning's session (just 10 hours later), so had a gentle 5k warm up on the erg (approx 19') and then a gentle 5k run (approx 22') before just one mini-circuit, and that was enough

[paulgould]

Blood pressure= 126/79
HR=52
VO2-max= 58.1 (ml O2/kg/min) = 6.01l/min

Erik, that is a pretty impressive VO2-Max, especially at your size and age(I don't mean that disparagingly, by the way).

I had mine tested when I was in my 20's, weighing in at 73kgs and running regular ultra-marathons, and only measured at 56.x!!

Paul G

[flatlander]

Thanks for the comments guys.

Erik, your training is going great with another strong 30' and of course some strong 14' intervals. I'm even more impressed by your medical stats though! Especially your narrow waist and high vO2 max

Brilliant 30' there as well Mat over the 8500, no problem, though I am not surprised you were tired the next day.

I tried Anne Borlieaux's 16x250 90s rest.

Found it pretty tough, did not suit me too well, but I am sure it is good training for me


Sent from my iPhone using Tapatalk

[strider77]

Great training guys, nice to see this thread so vibrant again

Not surprised at your Stats Erik, you are a very fit guy, never realised you were so short though

Andrew, I definitely do NOT fancy that session, well done on completing it =D>

I think to be fair, it does suit Anne with her Crossfit background, she is one heck of an athlete

[flatlander]

Me again. Not much to report since last post, with a couple of days out due to travel. Yesterday was meant to be a run, which I had to abort after two minutes due to a stitch - I am prone to them. Decided on 75 clean and press with my middle kettlebell.

I had told myself to tackle a 10k this morning, but I was not in the right mood and the body was feeling lethargic. Decided on a 30' cruise which I negatively splitter down to finish on 8206m.

I am working from home all this week, so plan to get a few hard sessions this week


Sent from my iPhone using Tapatalk

[flatlander]

Gym yesterday for my weekly pushing session. Managed a PB on the bench press 105kg, which is way below what it ought to be, but I'm getting there. My target is 1.5x bw which will be easier if I loose a few kg


Sent from my iPhone using Tapatalk

[Wolfmiester]

ah, but the more you bench press, the heavier you will get
well done Andrew
I think Erik must be on holiday!

[Mat]

Apologies for the absence guys - been somewhat hectic here over the last week, with barely a moment to spare.

Andrew - good to hear that you're still going strong Very impressive, and no doubt extremely tough (mentally and physically) set of 250's a few days ago Great that you can "cruise" to a 8200+ 30' and it seems that you are doing well to maintain the strength as well as the aerobic fitness with that bench press PB

A quick summary of my last week...

Thursday
5 x 1500 r3' (Facebook Challenge). Total 7500m @ 1:40.8 ave. Felt pretty hard but very pleased with the result

Saturday
5k - 17:00.5, 1:42.0, 29, 167. Details on FB. Really pleased with the result as I was expecting a few seconds slower. Lookd like I need to dig in next time

Monday
Very brief session (had to go back home to get forgotten swim costume for one of the kids!), so just 2 x 2k (1:44.9, 1:43.0)

Tuesday
Morning: Gentle run (in the dark!) approx 7.5km - 34:51.2

Evening: 30' on Rowpro resulting in a SB - 8535m, 1:45.4, 27, 163 (1:46.3, 1:45.6, 1:45.5, 1:45.5, 1:44.1)

Wednesday
Tired from previous evening, so steady treadmill run which felt harder than it should: 5k - 22'30" (13.5 km/h) followed by a couple of circuits, just to drain the last of the energy!

Lie in this morning, but planning 5 x 4' this evening

[flatlander]

Great to hear from you Mat. Amused to read about your gentle 7.5k - my quickest over that distance is about 34' what are you weighing at the moment 90-95kg?

Tuesday for me was a 7.5k run in around 34.5mins, which was an improvement since last time out.

Wednesday - a bit of experimentation with 750m with two free rate followed by a low rate one.


Today, some 500s. Meant to do 6, but I went off a bit too fast, and since I am not used to this stuff, I bailed...

Kettlebell pyramid tomorrow...


Sent from my iPhone using Tapatalk

[Mat]

Andrew, don't read too much into my description of a "gentle" run I simply mean that I wasn't pushing hard, but just running at what felt right, so certainly not easy. My fastest so far on this route is just over 33', so not too much faster than you at all. I'm about 90kg at the moment. Would like to drop a few kg as we get into the spring (it's cheaper than buying a lighter bike ), but I like my food too much

Nice few sessions this week - good to hear that the running is getting faster and those 750's were at a very good pace =D> =D> =D> The low rate one at the end must have been tough as you didn't let up too much on the pace at all The 500's are always going to be tough to pace unless you've done them recently, and of course the pace always feels okay for the first couple, before it starts to bite There nothing to be ashamed of in those four fast intervals - very nice =D> =D>

I did my 5 x 4' r2' this evening. Not sure whether I went out too fast, or was just a little tired, but on the 4th interval it really got tough and I stopped, then restarted - twice! Still, got to the end (though the average pace suffered) and I was determined to get through the final one, albeit a little slower...

Total 5885m, 1:41.9, 28

1189m, 1:40.9, 29, 163
1189m, 1:40.9, 29, 169
1191m, 1:40.7, 29, 171
1135m, 1:45.7, 28, 167
1181m, 1:41.6, 29, 174

[flatlander]

That is a tough looking set of 4' intervals Mat, great effort. No shame in flagging on the 3rd and great comeback in rep #4

Kettlebell pyramid this morning for me, feeling very strong. I'd like to drop about 6kg to 95kg BW whilst also increasing my strength/endurance which will be a tough ask - balancing the right mix of sessions so that I don't do too many long ones which will weaken me a bit. I am enjoying some limited running and a couple of strength sessions per week to keep things interesting.


Sent from my iPhone using Tapatalk

[Liefcat]

I think Erik must be on holiday!

Wish I was, Wolfie, but just been busy in all sorts of ways...

I had mine tested when I was in my 20's, weighing in at 73kgs and running regular ultra-marathons, and only measured at 56.x!!

No surprise you are and were ultra-fit, Paul - but I must admit it´s challenging for my imagination to see you as a light-weight...

Not surprised at your Stats Erik, you are a very fit guy, never realised you were so short though

Yes, I need to work on that one...

Still most impressive strength sessions, Andrew I would imagine that +100kg in bench-press is pretty impressive for most of the rest of us deadly ergers And courageous new kind of sessions you have been trying out - of course pacing becomes easier with more experience =D> =D> =D>

A lot of training and many big improvements, Mat SBs on 5k and 30 minutes, just to mention a few No doubt, the Facebook Challenge 5x1500m proved to be a most valuable session before the blow at the 5k And last - I don´t think you went too fast on the first 3 reps on yesterday´s session - you were probably tired or a bit challenged by the "new" time of the day...

[Mat]

Sounds like a good plan Andrew, but I know that keeping a balance can be difficult - there's sometimes too many balls to juggle to maintain/improve every one. Sounds like you're managing pretty well so far though, and the 6kg drop in bodyweight is another good target to add to the mix - we're with you all the way

I was only thinking myself this week how my running has been somewhat slower over the last few weeks than during the summer/early autumn, but I think it must be down to the increase in rowing training, and the fact that running is now often a "recovery" session, generally the morning after a hard evening erg session

Thanks for the comments Erik - I'm sure you're right on the pace/tiredness, and I'll be sure to set off at the same pace next time I do this session, but finish it next time

Sooo... not too hard over the last couple of days;

Friday morning was a run of around 11k in just under 50', and this morning was a short, but very sharp rowing session

I don't think I've seen anything below 1:36 on the PM since last Spring, and anything sub 1:40 has only been a frantic attempt to bring down my 5k time in the last 200m, but I couldn't put off the CTC any longer, so I went for it this morning;

Total 1000m, 2:53.9, 1:26.9, 53

Splits (and SR) for the intervals were 1:24.8 (54), 1:25.6 (52), 1:27.0 (54), 1:30.2 (52)

The horrible negative split tells the story - I disliked the whole session, and on each interval, the fatigue kicked in ever earlier

On a positive note however - I like December's CTC

[Liefcat]

Good to know you are adjusting your training to this "new" erging regime, Mat...

I don't think I've seen anything below 1:36 on the PM since last Spring, and anything sub 1:40 has only been a frantic attempt to bring down my 5k time in the last 200m, but I couldn't put off the CTC any longer, so I went for it this morning;

Total 1000m, 2:53.9, 1:26.9, 53

Splits (and SR) for the intervals were 1:24.8 (54), 1:25.6 (52), 1:27.0 (54), 1:30.2 (52)

The horrible negative split tells the story - I disliked the whole session, and on each interval, the fatigue kicked in ever earlier

On a positive note however - I like December's CTC

What´s truly horrible are the stroke rates... - and of course the positive splitting... Well done =D> =D> (... though not so nice of you to kick Mikkel out of Boat 1... )

Yeah, good December CTC for our 5k endeavours

[flatlander]

Great effort on the CTC Mat, looks grim - I wasn't tempted...

Slightly off topic, Sally has been thinking about getting fitter for a long while now - I have just helped tip her over the edge by investing in this elliptical from a gym clearance broker



She is now doing 20' on the beast everyday to build up some conditioning, though she is a little way off pulling a 6:20 2k

I had a rest day on Saturday, and yesterday, I have the beast a go for myself. I tried an hour of power, which was a moderate test - level 13/20 @ 72 rpm felt like about 1:55 pace on an erg. Readout said 9.9 miles/1160 kcal.

It does take up a bit of room in the conservatory, but will be worth it for her well being


Sent from my iPhone using Tapatalk

[GrantR]

Cool I used to use ellipticals a lot back in 2001-02.

I felt compelled to do math. I assume this elliptical takes your weight as an input value before you start (like the ones I used to use), so the kcal value is weight adjusted. The Concept2 doesn't do weight adjustment, but it's easy to find the weight conversion on their website. Then located the formula to convert Concept2's kcal value into a power value, and thus into a pace value.

1160 kcal for your 99kg is 1087 kcal converted to Concept2's non-weight adjusted value. 1087 of concept2 kcals converts to 229 Watts. 229 Watts converts to 1:55.1 pace.

Therefore I conclude that your "feels like" estimation accuracy is within +/- 0.1%. Not too shabby at all, really

[flatlander]

Ha! That is amazing Grant - I used the live HR data on the elliptical as a guide. I never exceeded 150bpm, and was not short of breath at any point which led me to my estimate...


Sent from my iPhone using Tapatalk

[flatlander]

Me again. Brutal chest session yesterday - I am getting nearly as strong as some of the regular meatheads in the local gym, which is pleasing for one push session per week.

Had a minor muscle pull moving a large piece of masonry in the garden on Saturday, so I decided to skip the run I had planned and go for another session on the elliptical - 40' 6.69mi. Burned 812 Kcal and had the HR up to 170 at the end which was due to increased cadence and higher resistance up to L16/20

Will hit the erg in the morning if my minor injury feels minor enough


Sent from my iPhone using Tapatalk

[Liefcat]

You really seem to enjoy the new elliptical, Andrew... Poor Sally, she seems to have lost the right to it... No doubt very impressive bench pressing also Looking forward to your erging training - keep us posted

Yet another brilliant ctc effort, Mat =D> =D> If you do it again I will expect an improvement - however...

Too much catching up to do regarding my own training... Only some "highlights" here:

Nov 22: 6k SB 20:43.9. Had decided beforehand if time got below 20:45 I would sign in for a 6k comp Dec 7.

Nov 24: 5k 17:13.7. No training the day before - so legs should be fresh - a little disappointing in spite of the second fastest 5k this season... You are absolutely right about the willingness (or lack of ) to suffer, Mat

Nov 26: 4x4´+3´/R26 4741m 1:41.2 1168m-1172m-1183m-1217m
Nov 27: 5kR26 17:16.2
Nov 28: 4x4´+3´/R24 4753m 1:40.9 1179m-1184m-1187m-1204m
Nov 30: 3k 10:01.1 1:40.1 31spm
Dec 1: Had caught a cold. Set PM for the ctc, but decided to go for an SB in the first rep:

NovDec 001.jpg (427.75 KiB) Viewed 1684 times

Dec 2: After a night shift and yoga class only had power to do the 2 minute FB Challenge: 621m.
Dec 3: Nose running madly, so obviously still a cold. But felt OK once I got to the gym, so went for the ctc - see ctc thread.

Hope the cold clears before Saturday, though

[thornmaster]

Hi everyone, good to see this thread still going strong, with some familliar faces and some newer ones. I am slowly getting back to fitness after around 18 months of almost no sporting activity. For various reasons I have been away from the erg, the short version being: new baby born really early, re occuring back injury, several bouts of man flu, knee injury, redundancy, temp job working 6 evenings a week. Now things have settled down, I've not had any back problems since the end of last year (although I will stay away from high drag sprints) and started a new permanent job in the summer.

I happened to see the October CTC was in honour of Gaye McOnie and this got me to thinking that I really should get off my arse and get active again. So since late October I have been building up distances and speed on the erg and increasing weight traing load. I am nows covering a similar distance to when I stopped, albeit at a reduced pace. Hopefully I will be able to get back to where I was over the next couple of months.

Highlights of my sessions so far are:
completing my favourite session (3 x 3k 3 rest) with sub 1:50 average
3 x 2k 5 rest with sub 1:45 average (used to manage 4)
my longest ever row without stopping of just over 10 k

Gradually getting my mojo back and looking forward to the next part of my rowing jouney

[Liefcat]

Welcome back, Andy Hopefully Erging Mojo will increase further for you

Just a little strength training today, and just a 4 minutes erging session for the Facebook Challenge to get my poor body a chance to recover: 1250M 1:36.0 34spm [317m - 308m - 306m (a little breather) - 320m]. Feeling better today

[Mat]

Apologies for the absence guys - it's been a bit of a funny week

The elliptical trainers are great Andrew, especially for times when you can't / don't want to run or erg - and just like the erg, you can make the workout just as tough as you like! You can't go wrong with Lifefitness either We've got an earlier one of those, and a treadmill that we had from them about 10 years ago - now in our games room for the cottage guests. I haven't used it for years, but your endorsements of it makes me wonder whether to get back on Good to hear you're working hard on it

Erik - sound's as if you're struggling a bit with that cold, though there was little sign of it with your 6k and 5k pieces, nor with your subsequent 4' and 3k sessions. All great work =D> =D> Even once you'd succumbed to the cold, it wasn't enough to stop you churning out a great 6:30 2k and then a very impressive CTC =D> =D> I like seeing your "31 Days..." pieces reported on FB too

Great to hear you're hitting the erg again Andy It sounds as if life has thrown a fair bit at you over the last 18 months, but it's really encouraging that injuries have cleared up. The sessions you've completed so far show there's still a good bit of erging fitness there, and I'm sure you'll be back at your blistering pace before too long

I've struggled a bit since last weekend (and you're right about the horrible stroke rates - I had to try to make up for the lack of power somewhere ) Not quite a cold, but just one of those weeks where you feel as if you're running at 90%. So - no training on Sunday, and then an early shot at the CTC on Monday; pleased with the 1:42.7 slowest rep (which was quickly beaten comfortably by Erik ). I'm sure I can go sub 1:42 with a decent shot at it, though we're off to Egypt next week, so I'll have to try and get it in before then if I do!

Tuesday was a steady 7.5k run around Trearddur Bay in the dark (approx 35'), and Wednesday an exceptionally poor session which should have been 3 x 12' and ended up as just 1 x 12' (1:45.7) followed by a couple of mini circuits.

This morning I planned a 5 x 4' r2', and was determined to better last week's disappointing session, which I did for 4 intervals (lets not mention the 5th), with an average pace of 1:40.5 (1:40.8, 1:40.7, 1:40.4, 1:40.2)

Soooo... I need to MTFU within the next week to take another shot at the 5k to see if I can go sub 17' before going away, as I'm sure it'll take a couple of weeks to build back there after 2 weeks away from the erg. Perhaps this weekend...

[Mat]

An easy morning with a couple of gentle 5k's today...

5k @ 1:48.0 (18') normal rate

5k @ 1:53.8 (19') R22

Not too demanding this morning

[thornmaster]

Thursday
10k 37:43.6 1:53.1 r25
Nice and steady 1:53.9 pace r25 for first 8k then accelerated throughout last 2 k to end with 1:50.1 av pace.
Very happy with this as was only the second time I have completed the distance and the first one that was timed.

Saturday
4x1k 5 rest
1 3:20.7 1:40.3 r28
2 3:20.4 1:40.2 r28
3 3:20.1 1:40.0 r28
4 3:19.4 1:39.7 r29
First shorter interval session in my recovery this morning. Was really tough and feeling it in my legs now.