Training towards a 6:20 2k

[thornmaster]

Not really sure how you manage to have the energy to do any session at 5AM Jason. I still struggle just getting up and driving to work at that time of the morning. I generally prefer afternoon or evening sessions and struggle with training before 9AM (particularly high intensity).

[Liefcat]

Very courageous choice of session, Andy - takes a lot of confidence to take on a 5x1500m =D> =D>

Me 2 I´m most impressed how you can train at Mat-o´clock, Jason Anyways, a very hard start with 1:40 pace - should wake you up - but nice save with 2 times 2500m afterwards

Yesterday was happy to get sub 18... 17:52.9 for 5k... But think I am getting back to getting stronger from training... So a bit more confident today to take on the ctc, and got me some extra 40m:

1: 894m 1:40.6 34
2: 891m 1:41.0 34
3: 893m 1:40.7 34
4: 889m 1:41.2 33
5: 894m 1:40.6 34
T= 4460m 1:40.8 33

Doing a 2k race this weekend, a couple of guys in the heat did around 6:35 earlier, don´t know if I can even accomplish that - but might be a close race amongst some of us along the way...

[thornmaster]

Nice improvement on your CTC Eric, I'm sure there's more to come.

Today was supposed to be a steady 10k. Set out at gentle 1:55 r24 but the HD monkey bit at 4k. Picked up and continued for another 2k then HD again. Plodded along for another 4k just to add some meters to my Janurow total as I have some night shifts coming up with nor much chance of training.

[hewitt]

Nice CTC Erik. Might wait a week before I go again.

Not the dreaded nights Andy. NOOOOOO!!!! Been there and it is horrible for training.

Today was normal 9:00AM training for me, on my 7 days off. Felt really good today with low rate power

2,500m...9:04.7...1:48.9...r21 before weights on biceps and triceps then

2,500m...8:58.7...1:47.7...r22 felt good.

[Liefcat]

Yes, been there, too, night shifts are horrible for training... Anyways, kudos that you got through the 10k - even - or especially - with HDs, Andy

Good that you can train at a more normal hour, Jason - and some very solid 2x2500ms

Chose a 9´ today - went fine with just a little bit of crises: 2602m 1:43.7 32spm. Feeling I have improved each day for the last 4 or 5 days - hope and think it will go on the same way for some time now

[hewitt]

Nice 9min Erik.

Back and shoulders followed by 3x2500m with 2min rest. Wanted a sweaty session and got it.

7500m...28:00.7...1:52.0...r22 (Average for the session)

Grooving along nicely and now starting to get some quality meters built up in the back.

[Liefcat]

I might have said it before - another solid session, Jason =D> =D> =D>

Tried another ctc, wanted to see how many sub 1:40 reps I could get away with - got hard in the 4th rep and missed the split - wanted to HD after this - but realised I an overall improvement was not that difficult - ended up with some 27m more:

1: 911m 1:38.7 33
2: 904m 1:39.5 33
3: 905m 1:39.4 34
4: 881m 1:42.1 33
5: 885m 1:41.6 33
T= 4487m 1:40.2 33

[hewitt]

That looks very painful Erik. Ouch.

[hewitt]

Chest followed by 2x2k with 2min rest at r22. Then legs followed by a 45sec on 45sec off x9 leg killer.

2k...7:16.9...1:49.2...r22
2min rest
2k...7:16.5...1:49.1...r22


The 9x45sec off and on were.

6:45.0...2080m...1:37.3...r28 average for session.

[Liefcat]

Impressive mixed strength and erg killer session, Jason

Hmmmm... 6:42.3... Didn´t see that coming. But then again - according to the ctc I did a couple of days ago I would be fine if I could keep it at the first 3 reps - unfortunately the middle section of the 2k was much more like the last 2 reps - so... As your motto is, Jason - everybody has a plan until they get punched in the face - think I need to revisit my plans for the Danish IRC in only 3 weeks time - but might see how it goes training wise in the next week or so before making a "final" decision...

[thornmaster]

More solid sessions from both Jason and Eric, looks like this months CTC is shaping up to be a close run thing. I will have a go later in the month but not sure where my fitness will be by then.

I was expecting to miss two days training while on nights, but have missed four so far due to a bit of a nightmare week. It started with a sick car and trying to sort out a new one. Next up was a sick two and a half year old, that meant no sleep for one night. Finally I got sent home halfway through my first night shift because I had cought what my little one had. Feeling a bit better tonight and will try to have a gentle paddle tomorrow when I am up.

[Liefcat]

Oh, bad luck with the car and another hit of illness, Andy I think I can figure some of the symptoms to make you go home in the middle of a night shift... So, take easy steps on the way back

Trying for some weight loss - base fitness - went for an hour (without power...): 15421m 1:56.7 24spm. Might do similar sessions in the coming days to see what happens...

[Liefcat]

Another hour today: 15614m 1:55.2 23spm - and another step in the right direction...

[thornmaster]

Still wasn't feeling great yesterday so no rowing again. Went for some steady meters today, just over 15k r24 1:55-2:00

[Liefcat]

Very sensible pacing, Andy =D> =D>

Really felt it yesterday morning - so took the day off... Today back in the saddle: 15805m 1:53.8 22spm

[Wolfmiester]

nice Erik!

[Liefcat]

Thanks, Wolfie

Struggling a bit today: 15575m 1:55.5 23spm

[thornmaster]

Another steady session for me on tuesday and a day off on wednesday. Yesterday was a first go at the CTC, details on CTC thread. Quite pleased with the result as wasn't too sure how to pace it (I wasn't trying to beat you by 0.1 Eric). I opted to try 1:41 pace to see if I was in the same ball park as Eric and Jason, but found that my pace settled at1:40-1:41 at 25-26 spm. Might see if I can get all intervals below 1:40 pace before the end of the month.

[hewitt]

Hi guys. Nice opening CTC Andy.

And very nice hours at low rate Erik. Rather you than me doing an hour.

My training seems to be going pretty well as you can see from facebook but there is still something missing? I don't seem to want to take the lid off the pain box and climb in to really smash any erg session!!! I can go through pain with the weights but not the erg!!! Frustrating....but I am sure that if I keep trying I will find the key to my old training about on the floor some were!!!

[thornmaster]

I'm having the opposite problem Jason. I'm struggling on longer steady sessions but enjoying pushing hard on quicker sessions. Yesterday I put the handle down part way through the second of three 4k's at r20 ave 1:52. Gave myself a bit of a talking to and a moved into the weights area.

[Liefcat]

I am having a bit from both of you - since September my longer erging has been bad - but could still produce something more or less respectable on shorter pieces... Until the end of November when that vanished as well...

Yes, the erg is a hard mistress, she wants all your attention, Jason...

Very sensibly paced ctc, Andy =D> =D> Yes, there should be possibities for sub 1:40...

Friday an hour on the bike... Saturday the hour turned out to be at R20: 15459m 1:56.4 20spm - and today free rate got me passed 16k: 16087m 1:51.8 26spm. Beginning to feel more like my normal "erging self" - whatever that is...

[thornmaster]

Eric, good too see you getting back to normal erging self.

Yesterday was 3x3k r24 at sub 1:50 pace and today was 3x4k r20 at sub 1:55 pace. Both felt good and training going quite well this week after the HD monkey last week.

[thornmaster]

4x1k 5 rest for me today.

1 3:15.9 1:37.9 r27 2 3:15.5 1:37.7 r27 3 3:15.1 1:37.5 r26 4 3:13.1 1:36.5 r27 T 12:59.6 1:37.4 r26

[Paul Victory]

4x2k 5 rest for me today.

1 3:15.9 1:37.9 r27 2 3:15.5 1:37.7 r27 3 3:15.1 1:37.5 r26 4 3:13.1 1:36.5 r27 T 12:59.6 1:37.4 r26

Very strong session with a nice 'fast last' Andy. But I'm assuming that was 4 x 1k.

[thornmaster]

Thanks Paul and for the eagle eye typo spot. I would be pretty happy if I could maintain that pace for 4x2k, will have to be content with sub 1:45 for now.