Training towards a 6:20 2k

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Liefcat
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Re: Training towards a 6:20 2k

Post by Liefcat »

Yes, I´m certain you can shave a good deal of secs of the ctc, Mat :!: And excellent booster with the revenge on the 4 minutes :!: =D> =D> =D> =D> Would appear you chose for some slower 5ks than we and you might have been expecting, but also the slower stuff can turn out to be very useful :!: :!: :D

And good to see you are sharpening the training now, Andy: that Mojo can´t be held down any longer :? - by the sprint on your 10k and by the 4x1k session :!: =D> =D> =D>

Thursday: 5 minutes 1533m 1:37.8 33spm
Friday: 6 minutes 1821m 1:38.8 31spm

Today 6k race. Before the race didn´t feel at the top of things, maybe nerves were involved, thought that I should be content with a sub 1:45 split for the race. Didn´t start too convincing in the race - but below 1:45 in first couple of ks - then things got tougher around the half-way... But was lucky to have other ergers just right in front of me and right behind me - so somehow I didn´t lose it all. Thought I could sprint from one of the young ergers, but turned out the opposite :arrow: I was completely outsprinted... But have to feel satisfied about my 20:54.9... :D and a 10th place in my heat (the fastest) :!: :D :D : : http://ergometertider.dk/?page=results&loeb=7049.

And a video from 1 to around 3k (I was in the back row - second from the left)...: https://www.youtube.com/watch?v=G7b-ZKN ... VuLWqDRH3w

Very fun to meet with Thomas Jensen again - and also say hello the "New boy at school", Howard Brammer, from C2TweetCrew :!: :D :D
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Re: Training towards a 6:20 2k

Post by Mat »

Good work on the 10k Andy, and an impressive set of 1ks , especially given that you're still getting back into it - very nice 8) =D> =D>

Great to see you tackling this 31 Days of Christmas Erik - some very impressive performances every day, and I'm sure that pushing these paces will be improving your fitness, mental strength and confidence going forward ^O^ ^O^ Sun 1:45 is always a strong pace for a 6k Erik, and even if your trademark sprint finish wasn't quite enough, that still a great performance =D> =D> =D>

You're right about Friday's 5ks being slower that usual Erik - it was supposed to be a 10k but my heart just wasn't in it so I stopped halfway, and then figured that I'd better do something more and so went for the slower, lower rate second 5k. At the back of my mind all week has been tackling the sub 17' 5k, and being just 0.5s out last time, I knew I had to go for it. After taking yesterday off, I figured that I needed to just do it and off I went this morning. In the end there were no real crises :fsbgrin: The plan was to hold 1:43 until 1500m to go, and I did just that - having done enough training at around 1:41-2, that pace felt good and there were no real issues...
5k 1655 8th Dec 2013.jpg
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This must be the fastest 5k I've done for about 2 years now :D I'm off on hol on Friday so 2 weeks without an erg, and then after a week or two to get back up to speed, I'll continue my 5k and 30' training with the aim of chasing my PBs on both of these by the end of Feb :twisted:
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Re: Training towards a 6:20 2k

Post by Mat »

3 x 10' r2' for me this morning;

Total 30' - 8506m, 1:45.8, 27 (1:46.3, 1:45.6, 1:45.4)

Intended to take it steady but ended up working much harder than I'd intended :roll: :D
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Re: Training towards a 6:20 2k

Post by thornmaster »

My regular 3x3k with 3 rest for me today. Felt prety good albeit a bit sweaty as the gym was war today. Decided to do an extra interval as I'm not getting as many sessions in as I would like at the moment due to work.
3000 10:59.9 1:49.9 r25 3000 10:59.2 1:49.8 r25 3000 10:58.3 1:49.7 r25 3000 10:57.1 1:49.5 r25
Andy 48 6'9" 125kg

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Re: Training towards a 6:20 2k

Post by Mat »

Very nice, consistent set of 3k's Andy, and even more impressive that you decided to do an extra one too =D> =D> =D>

Yesterday morning was a 3 x 10' r2' session - Total 30' 8506m, ave 1:45.8, 27 (splits 1:46.3, 1:45.6, 1:45.4)

Last night a 30' session on RP and I continued with the aim of improving week on week. This time the pace felt hard throughout, but managed to dig in and keep the splits reasonably consistent. No real push towards the end as the HR was heading towards the 180 mark with 10' to go (didn't manage that in my 5k!), so I eased off a little to bring it home steadily!
30' 8554m.jpg
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Re: Training towards a 6:20 2k

Post by thornmaster »

Not managed to get to the gym since Monday so decided to go hard and do 8x500m with 3:30 rest followed by weights session. Just over 15k coveres in total with warm up, cool down and active rest
1 1:39.9 r29 2 1:39.7 r28 3 1:39.3 r28 4 1:39.1 r28 5 1:38.3 r29 6 1:38.0 r28 7 1:36.9 r28 8 1:34.3 r30
Andy 48 6'9" 125kg

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Re: Training towards a 6:20 2k

Post by flatlander »

Sorry for the prolonged absence - just busy at work :roll:

Some great training going on - I enjoyed reading about your race Erik and of course that storming 5k Mat. Good to see Andy back on here as well.

I have been managing to train most days with the usual usual mix - nothing earth shattering to report - just not enough erging in the mixture...

I will try to get some density of erging established over the next month - then I have a holiday fortnight in Jan which will put the brakes on it again...


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by strider77 »

Well done on your 6k race Erik, nice video =D>

Great effort to go sub 17 Mat for 5k =D>

Great to see Andy knocking them out again too :wink:
flatlander wrote :- I will try to get some density of erging established over the next month - then I have a holiday fortnight in Jan which will put the brakes on it again...
Getting your excuses in early Andrew :wink: :lol:
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Re: Training towards a 6:20 2k

Post by flatlander »

Erm, yes Alan. I'm not feeling it at the moment for the erg :roll::!::D


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by flatlander »

Happy New Year folks.

Bit of a mixed back of training since the last post, and as you might expect a fair bit of eating :lol:

Dec
20th 40' Elliptical trainer
21st 200 BW squats
22nd Erg tabata 20s on 10s off for 10'
23rd Chest session in gym, up to 110kg bench
24th Erg 10K 36:17
25th Eating intervals [-X
26th 30 mile bike ride
27th 4 mile walk
28th 5k run 21:56
29th Some aimless 500m intervals on the erg
30th BW chest circuits
31st Rest
Jan
1st Erg 10K 36:31
2nd Erg 4x 500m @ 1:39, 30' Elliptical trainer

None of this is going to help a whole lot for getting to a 6:20 2K!!

Goals for 2014:

17000m in an hour - this one is most important to me :twisted: :twisted: :twisted: - I know I can do it :fsbgrin:
Sub 35 10K - SB is 30s slower, so a lot to do.
120Kg Bench press 10kg to go!
Sub 20' 5K run - a big ask, but I am doing one a week from now on, so I should get to sub 21 within a few months..
A sub 6:30 2K - aiming for during the summer...

I've got a couple of weeks before a 2 week holiday somewhere too hot for training, so wont really get in the groove until 2nd week of Feb :roll:
40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by Paul Victory »

flatlander wrote: 25th Eating intervals [-X :
Love it! :lol:
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Re: Training towards a 6:20 2k

Post by Liefcat »

Sorry for the long absence, been busy... :oops:

Happy New Year :!: :D

Impressive amount and variety of training, Andrew :!: =D> =D> Can see you haven´t lost the motivation to erg by doing Tabatas and lots of 10ks :!: =D> =D> Interesting goals, hard one that sub 35, but I can totally relate to that sub 6:30 thingy (see later)...

Good to see you still get some erg sessions done, Andy, and good for our Boat 1 with your substantial ctc efforts :!: =D> =D>

Big congrats with your brillian 30mins, Mat, and of course, last but not least, your totally convincing sub 17, one month early on top of that :!: ^O^ ^O^

In the month of December I was very busy doing the 31 days of Christmas Facebook Challenge. Gave me some SBs, so gr8 training, the biggest surprise to me was skipping the +8500 and moving str8 on to +8600 by doing 8623m...

On Jan 1st "my" gym was closed, on the 2nd did the ctc:
Januar 012.jpg
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So happy to be sub 17 again on the 5k, and with a Mat´esque splitting - almost... :fswink:

Yesterday did 3x750m+4´:

1: 2:26.1 1:37.4 33
2: 2:24.6 1:36.4 34
3: 2:21.3 1:34.2 37

Haven´t been doing any sub 1:40 sessions lately, so tried not to overcook it in the first couple of reps.

Then today was my 2k race. Actually I felt like I had more in the tank, and hoped for a sub 6:30 - but ended up with 6:30.4. [Edit: Is actually an SB - was 6:30.8] Thomas Jensen had hoped for sub 6:10 but had to do with a 6:11.5...

http://ergometertider.dk/?page=results&loeb=7222
http://www.youtube.com/watch?v=oNGDytkWcH0

I sometimes joke about I should really be on the "Training for 6:30" thread, but I feel I can shave off some secs to the coming Danish (Nordic and European Open) IRC in 3 weeks :!: :D Happy to see a lot of well-known and unknown faces at the venue today... :D :D
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Re: Training towards a 6:20 2k

Post by Liefcat »

Punishment session today - another 5k. Got hard around the half-way point:

5k 17:02.6 1:42.2 30
1k 3:21.6 1:40.8 30
2k 3:24.3 1:42.1 31
3k 3:26.8 1:43.4 30
4k 3:27.4 1:43.7 30
5k 3:22.5 1:41.2 32

Second fastest 5k from me this season - but still some work to do on the road to sub 6:30... :D
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Re: Training towards a 6:20 2k

Post by flatlander »

Totally with you on the 'training for a 6:30' sentiment Erik. 6:30.x is a fine, fine row. ^O^

Anyone who can row a sub 17 5k is probably well capable of 6:25 if conditions are right mentally and physically. Perhaps later in the spring when the weather has lifted everyone's mood?

I am still (re) laying my foundations in erg land, I don't expect to be back in top form until March at current rates of progress, but it is going well.

Today's session:

10x300m at 1:31.7 average. Rest was quite long at 2' but I needed it! Will gradually work on lengthening to 8x400 and then 6x500. My lactate tolerance has always been a problem...


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by flatlander »

Oh, and that is another excellent 5k by the way :mrgreen:


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by Liefcat »

Yes, I agree with you, Andrew, a sub 17 should indicate a sub 6:25 - at least with the right lactate training... :fswink:

Excellent 10x300m :!: =D> =D> Think 2´ rest is not too long, rather appropriate... :idea: :D
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Re: Training towards a 6:20 2k

Post by Mat »

Just a quick note to stay that I'm still lurking around - just haven't had a chance to catch up here propely since my hol

Will catch up soon I promise, but until then - great stuff from all, and keep up the good work =D> =D> :D :D
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Re: Training towards a 6:20 2k

Post by Liefcat »

Good to hear from you, Mat, must be very busy at the moment, and good to see you haven´t lost that many seconds on the 5k - expect you to get sub 17 again soon :!: :D

Today 3x750m+3´ - done at R26:

1: 2:24.2 1:36.1 26
2: 2:23.3 1:35.5 26
3: 2:21.5 1:34.3 26

Already some improvement compared to 3 days ago...
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Re: Training towards a 6:20 2k

Post by Liefcat »

Also did some leg press yesterday - and felt it more today than I had expected. So chose some "get it over with" training: 2x1200m+3´ done at R26:

1: 3:58.0 1:39.1 26
2: 3:55.7 1:38.2 26
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Re: Training towards a 6:20 2k

Post by flatlander »

Brutal r26 sessions Erik ^O^

Push session for me yesterday. The 45kg dumbells are now manageable for a set of presses.

Rest day today.....


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by Liefcat »

You still impress me with those dumbells, Andrew - don´t know how one would even lift a 45kg of the kind from the stack... :shock: ^O^ ^O^

Yesterday was training free - not intended... :oops: Today first a 5k:

5k 17:05.8 1:42.5 27
1k 3:24.5 1:42.2 26
2k 3:25.5 1:42.7 26
3k 3:27.5 1:43.7 26
4k 3:26.4 1:43.2 28
5k 3:22.1 1:41.0 30

Then 4x333m+3´: 3:56.5 1:28.7 38 [59.8 - 59.6 - 59.0 - 58.1]
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Re: Training towards a 6:20 2k

Post by Liefcat »

Today did 9´ R22:

9´ 2643m 1:42.1 22
2´ 591m 1:41.5 22
4´ 585m 1:42.5 22
6´ 584m 1:42.7 22
8´ 585m 1:42.5 22
9´ 298m 1:40.6 22

Rather far from Jan 2009, but still hoping for a sub 6:25... :D
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Re: Training towards a 6:20 2k

Post by Liefcat »

Today did 3x750m+3´:

1: 2:22.7 1:35.1 33
2: 2:22.1 1:34.7 33
3: 2:18.8 1:32.5 37

"Now" faster than January 2008, where I did 6:26.4 at Danish IRC: http://ergometertider.dk/?page=results&loeb=1135.

Getting more and more positive about the sub 6:25... :D
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Re: Training towards a 6:20 2k

Post by flatlander »

Erik, it's on. You can do it before Jan is out. :twisted:

Another gr8 5k as well :D


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40 years old, celebrating 5 years on the erg :-) 192cm 99kg
500m: 1:26.6 | Mile: 5:10.3 | 2K: 6:28.8 | 5K 17:07.9 | 30mins 8604 (8325r20) |10K: 34:46.0| Hour 16924 | Half Marathon: 1h 17:12.9 | Marathon: 2h 43:08.0
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Re: Training towards a 6:20 2k

Post by Liefcat »

Thanks for the confidence, Adrew :!: :fssmile:

Today a 10k for the Challenge Series:

10k 35:29.5 1:46.4 26
2k 7:11.2 1:47.8 25
4k 7:09.7 1:47.4 26
6k 7:09.2 1:47.3 27
8k 7:07.6 1:46.9 27
10k 6:51.7 1:42.9 29

Some crazy sprinting in the last 200m to get sub 35:30... :lol:
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