Training towards a 6:20 2k

[Liefcat]

Sorry, Mat, just saw your post now... Solid cycling training at over 30k/hr =D> =D> And impressive that you are relatively close to 40 min on the 10k run I would imagine that you can get under 20 minutes for a 5k And I bet your swimming pace is getting better and better - trying to keep up with your very talented children... Yes, a very competitive weight you have now for tri (at least for "normal" people) - and I think it can also be very good for your erging - when you throw in your excellent physical shape and fierce mental power

Solid 3x12´, Jon =D> =D> =D> It has already come back to you - and encouraging to see your faster last rep

No training for me in the weekend. Monday a 5k in 17:09.6 1:42.9 31spm.

Tuesday: 30 minutes in the morning: 8407m 1:47.0 29spm. Had hoped for a second session in the evening - but too tired...

Today: Focus on a longer stroke - not so easy after 6-8 minutes - 30 min: 8426m 1:46.8 26spm.

[Jon]

Intensity of your 5k very commendable Erik, and your getting the distances back up there also with two fine 30 minute sets, a successful reduction in rate with an increase in distance very nice also. =D> =D>

I nicked one of PMs 5k training rows (from online blog), after noticing his similar (but faster) c2c entry. I had been planning a variant of the 10*1 set and had thought a 10*2 should be on the cards, so 10*600m virtually the same. I used PM pace as a template.

10*600m on 1'r. 19:52.7. 6000. 1:39.3. 29

EHR range 166 - 180
Rating on last rep 32

That hurt quite a lot one minute didn't feel such a long rest interval.

[Liefcat]

Interesting session you came up with, Jon And an execution that your mentor most probably is proud of Looking forward to your 5k attempt


Longer strokes and lower stroke rate already paying off. Another shot at the ctc, all 3 reps faster than last time:

1: 4:52.9 1:37.6 31
2: 3:15.8 1:37.9 32
3: 1:33.1 37
T= 9:41.8 1:36.9 33

Will probably have another shot - and maybe challenge you and PM...

[Jon]

Great stuff with a fine improvement on your c2c time Erik. That second rep hurts, it just seems the first rep can be done close to 2k pace, but that hurts more in the knowledge there's another kilometer to come soon! I don't know how much more training I can get I before we go to Germany, but if if get enough in, and there's enough time I might have another attempt. I doubt I'd improve with a week off in the few days at the end of the month though so you guys can take your time to take down some more tine. I've not been the fastest FS for a long time now, and probably won't be this month either

[Jon]

Yesterday .... 40' 10960. 1:49.4. 24. 163 (EHR range 163-179)

One those curious days when you start out not feeling so great, but then holding a pace faster than planned. I had woken up tired after all the hedge trimming and the previous days intervals. Happy with the result, but it really shows HR too high to call myself fit!

[Jon]

Another 40' slower, recovery-ish today

40. 10510. 1:54.1. 21. 149 avEHR

Felt OK

[Mat]

Thanks for the comments guys

My weight always varied a bit, but at the start of the year was around 92kg, so I've dropped about 7kg. This is partly down to training, but also a good chunk "fell off" when I gave up sugar sometime in Jan - so no biscuits, desserts or any other sugary stuff. My snack of choice is now nuts rather than packets of biscuits, and feeling far more energetic with no peaks and troughs in energy, and I'm and rarely hungry.

On the 5k, you're right Erik in that I did a sub 20' 5k in a local road race in July (19:38 ish from memory), and was even happier this morning to manage my local 6k route in a sub 4' / 1k pace. On a reasonably flat 10k I should be around 41' at the moment, it's just that my regular run finishes with approx 2k over fields including a steep hill and 6 stiles - you can imagine how my average pace plummets in this last section!

Anyway, I'll leave you all in peace now until I can join in on the erging front. Most of my current training is on Strava at http://www.strava.com/athletes/mat_leonard

Fantatsic work as ever from you guys, and it makes me feel painful just reading it

[Jon]

Great to hear from you Mat, sounding leaner and meaner...than ever, some fast running, I'm following a couple of triathletes on FB, one is pro so scary stuff to consider!

More plagiarism from a popular advocate of continuous training, fits in well with my current pace for copying sessions

5*1250 with 3:30'r

21:00.4. 6250. 1:40.8

4:10.7. 1250. 1:40.2. 27. 164
4:11.9. 1250. 1:40.7. 27. 170
4:12.1. 1250. 1:40.8. 27. 175
4:13.5. 1250. 1:41.4. 28. 177
4:12.2. 1250. 1:40.8. 29. 179

Felt tough especially as I started too quickly, though pleased to hang on despite the pace fading. The effect of lack of sleep with an overnight shift Saturday affecting last night (day off training yesterday). I thought of doing the ctc though not enough mental strength today

[Jon]

2K WU 7:51.0. 1:57.7. 20. 133EHR

10K. 36:49.7. 1:50.4. 24. 160avEHR (range 150 - 174)
Last rep. 1:48.7 hence higher final HR, end of fourth rep it was 163

Out

[Liefcat]

Thanx for the reply, Mat On reading that I more or less remembered reading about your fast 5k race on FB some time ago... And as you say, very satisfying to do a 6k race at sub 4 min pace Thanx for the link, but don´t think I will follow it that close... A bit like Dirk Möllers training block on C2 main forum - very interesting, but I don´t seem to pop by that often... Looking forward to reading about your achievements

Really amazing copycat session, Jon Don´t know how you hold on to 1:40 pace over and over and over again... And encouraging 10kR24 =D>

Good luck with the ctc. Yes, it would be nice if you could get hold of the 1st place - the only "problem" is that both Andy and I want to be in Boat 1 - and we could be kicked out by a late entry...

Not super fitness for me at the moment, had another go at the ctc - HDed in the 2nd rep... Will probably have one more go at it...

[Jon]

Hard lines on your latest ctc attempt, you can forgive yourself for the overall number of attempts you average I'm sure you are still within just a few days of supreme fitness if you Dan get in the right frame mind.

A second ctc attempt for me today, concentrating on an easier first rep and more sustained second rep. Felt about right today, easier than my first attempt given the negative splitting (first rep today felt the hardest, perhaps an inadequate warm up).

9:35.5. 3000. 1:35.9. 32

1500. 1:37.0. 31. 170. (1:36.7. 31. 177)
1000. 1:35.9. 32. 177. (1:38.0. 31. 177)
500. 1:32.5. 34. 177. (1:33.2. 33. ???)

I think part of improvement due to recent intervals, not many but amazing how quickly the speed work improves the lactate tolerance, second part of improvement down to correct pacing. That was my last attempt before Dusseldorf, driving through France, Holland and Belgium first tomorrow before Deutschland. I believe our friend has a gym which has C2s however, there is also altbier

[Liefcat]

I think you can safely take a vacation, Jon - at least I´m not contesting that last attempt. Very sensible pacing - though 1st rep not that much slower compared to last time Anyways - I hope you are not equally fast at drinking beer...

No erg training from me the last couple of days. Today I simply couldn´t get my body in gear after (and before) a nightshift... Just a little training with my dear barbell...

[Liefcat]

After some tired days away from erging went for an FM yesterday, also in sympathy of the even longer efforts by Paul Buchanan setting Irish Records and Eskild Ebbesen competing in the Copenhagen Triathlon... Unfortunately the phone rang after about 18k... I talked for about one minute and all my motivation went downhill and I even got very cold - maybe I turned the ventilator down from ´3´ to ´2´ a little too late - but I´m by no means used to be freezing while erging... Stopped after 25k in 1hr35... But then again some good aerobic training.

When I got home from work today my old cat was very sick and I had to call a vet. She examined it and said the kidneys were most probably about to shut down, so I took a difficult - but not too difficult - decision to end her sufferings. She was less than 2 months from turning 15... Anyways, we´ve had many good times together and fantastic to feel the love from her towards me and to feel the love I feel and felt for her...

[strider77]

Sorry to hear about your cat Erik.

We had a white and tortoiseshell a few years ago and she managed to get to 15 years too-a good age.

[Liefcat]

Thanks for your sympathetic post, Al Yes, 15 years is a good old age for a cat... (Then again - if only they could take on 5 or so more years... )

The young cat, now 2 years old, was so filled with sorrow yesterday that she was about to burst. Today she is better - but still very, very sad...

Erging doesn´t seem to have a big appeal to me these days... Yesterday ran 5.8k in 27:38 and today 18k on bike in 32:35. Both were the fastest this season...

[strider77]

Very impressive running and your biking is very quick too, especially as you are quite a big guy-very well done Erik =D>

[Liefcat]

Very impressive running and your biking is very quick too, especially as you are quite a big guy-very well done Erik =D>

Thanx for your kind words, Alan Especially for longer running being a plus 100kg person isn´t an advantage for speed...

Yesterday did cycling 1 minute faster in 31:33 - had improved the bike with tt handlebars - and some hours later on stiff legs ran almost as fast... 27:44.

[Jon]

Sorry to hear about your cat Erik, the inevitability of the loss at that good age doesn't make things any easier. Good you still have a younger cat to console one another.

It sounds like you've been mixing your training very nicely with a good translation of speed over to both cycling and your running. A good time of year to get out and enjoy the weather before the winter comes. I have tri bars but don't really like using them unless on really quiet roads, they're just not as safe! Take care. I see loads of people practising with them and often some of the less experienced cyclists look like a liability to themselves! Cycling is so much more popular in the UK than when I used to race when younger. People used to point and laugh out loud at the lycra / helmets we used to wear (or it could have just been me)!

So no training for me whilst in Germany. We did have a great time with a superb friend who packed so much into every day, most activities being geared around the children who had an absolute blast. I have always really enjoyed any time I've spent in Germany as much as anywhere else I've been. I love the food, the beer, their roads are superb, but most of all the people have been very kind.

Yesterday I spent about 3.5 hours cutting the long grass and catching up on a bit of hedge trimming. Not quite done with the latter though not so far off now! I must get a workout in today. I was tired yesterday from a very long and arduous journey (so much traffic in Ghent and then the Dartford tunnel noticeable low points)!

[Jon]

Great progress with the JVB ctc Erik, I'll be joining you on this as soon as I've got back up to speed.

1st Sept. 40'. 10962. 1:49.4. 23

Happy with result, though the combination of this and three late night shifts took its toll so I rested until today.

30'. 8430. 1:46.7. 24. 171avEHR

So I pushed hard again today and happy the alt bier and last night curry and Cobra didn't take too much of a toll on progress. Sub 1:45 is the target it. Then for the ctc

[Liefcat]

Great progress with the JVB ctc Erik, I'll be joining you on this as soon as I've got back up to speed.

1st Sept. 40'. 10962. 1:49.4. 23

Happy with result, though the combination of this and three late night shifts took its toll so I rested until today.

30'. 8430. 1:46.7. 24. 171avEHR

So I pushed hard again today and happy the alt bier and last night curry and Cobra didn't take too much of a toll on progress. Sub 1:45 is the target it. Then for the ctc

Thanx, Jon, but I can hear more and more of your cylinders firing up before the final blow at the ctc...

Anyways, I think you have the right approach... Better than mine, btw, tried to get more speed by doing a 5k, in 17:22.6, but still the ctc seems far, far too long for me at the moment, tried again yesterday, but slowed down 5-6ks to go... Had to finish it though after my HD the other day - in: 27:32.7. My running and cycling is going very well - for me at least... So - still hoping my erging will go in that direction as well...

Edit: Wait a minute... Isn´t a sub 1:45 close to the PB area, Jon

[Jon]

Thanks Erik. I think the cycling and running will give you a welcome break from the erging for a little while, whilst allowing your fitness to continue, when you return to erging in ernest, I'm sure the results will be even more impressive. I really ought to get out and enjoy these beautiful autumnal days on my road bike, plus I also should finish off building my MTB, 'finish off' , there's only a frame so far

9/9/14 Monday.
15km 55:57.8. 1:51.9. 24. 165

11:03.0. 1:50.3. 24. 156
11:02.4. 1:50.4. 25. 163
11:09.8. 1:51.6. 24. 166
11:31.1. 1:55.1. 24. 168. Stopped for water for 15s
11:11.6. 1:51.9. 26. 175

Felt really tough in a hot conservatory and on moderately tired legs.

08/09/14 Sunday.
Rest day - went to Alton Towers all day then half a night shift

07/09/14 Saturday
15:06.8. 4500. 1:40.7. 27

5:03.4. 1500. 1:41.1. 27. 170
5:01.8. 1500. 1:40.6. 28. 177
5:01.6. 1500. 1:40.5. 28. 180

Just about managed to negatively split though it was harder work than I should like, paying for that time off! I bailed on the fourth interval with 850m to go, my heart rate was 175 at 1:41 splits. I don't regret this too much as I had pushed that little bit too hard, next time I'll start a little slower, or at least not speed up in the second rep.

Friday 6/9/14
3*10. /. 2'r. 36'

2858. 1:44.9. 25. 166
2848. 1:45.3. 26. 175
2836. 1:45.7. 27. 183

Positively splitting is always an exercise in pain! I was very close to calling off the third interval, but decided to aim for around 1:47 on the final interval, but managed to find a little sprint left for a final push. Pleased with this one so soon after the extended break / holiday and optimistic for sub 1:45 12' intervals in the next month hopefully [-o<

After this, I'll be ready for an attack on some PBs, or at least that's the plan the main goal of course is a 5k which I've not really done for years but will aim of course for a sub 17, and the 2k. I should get some sub max attempts in early. I'll be looking for some helpful advice with the 5k in particular Erik

[Jon]

8*500m /2r'

1 1:34.5 30 169
2 1:34.7 30 170
3 1:34.8 32 174
4 1:35.2 32 174
5 1:36.3 32 174
6 1:36.0 31 175
7 1:36.1 32 177
8 1:33.2 33 179

Pleased to get through this. I hadn't really wanted to endure so much pain, but it got pretty ugly after the third interval. Letting the pace slide in the fifth interval, I entered a hazy completely out of the game state ... it's all now a blur (funny how the mind blanks out memories of pain)

[Liefcat]

That´s really some challenging training sessions you have been doing, Jon In themselves pretty mentally demanding - and on top of that hard to pace when not done on a regular basis - really admirable how you tackled those intervals facing a positive splitting That mental toughness is a good thing when doing a 5k - especially on the 3rd and 4th k... An easier way to approach to 5k can be to do them quicker and quicker - and a last k sub 3:20 can save a modest beginning... About the MB: do you already have the parts to assemble it or do you still have to buy them...

Erging still seems hard for me to do. Will be trying some 30 minutes, like you said P Marston had said, and negative split them... Yesterday did 8155m, today HDed after 5k (split 1:51.8 )... This evening did the fastest time this season: 31:10 for 18k (34.6k/hr)... So really happy about my cycling and running - and as you say, Jon, a break from erging might prove benevolent for my erging in the long run - however I "fear" a very hard comeback doing speed work...

[Liefcat]

I´ve had the thought that extensive training just a little below 2:00 pace might make me stronger... To test it - to some extent - I´ve done some 30 minutes rows - and get some meters done for the Fall Team Challenge...

Monday: 7721+7743+7902m.
Tuesday: 7806+8009+7613+7752m.
Today: 7554+7810m.

Really felt it today - and cancelled the afternoon session... I think I will try something quicker tomorrow...

[Jon]

'Some' 30 min rows, Erik Style

Gotta love that , you've been nailing some distance!

Thanks for the advice on the 5k, I can feel one coming on in the next week or two. I must attempt the c2c soon though, which might need two attempts to get close to being right.

I've not recorded training the last few sessions, but had the day off today. Will post last few days of training tomorrow.