Training towards a 6:20 2k

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hewitt
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Re: Training towards a 6:20 2k

Post by hewitt »

Recess wrote:Some great training here! Interesting reading - especially the rate most of you are using. My attempt at the BRIC this weekend was 34-36 spm for the 2k - and though I was happy to PB, after looking back at the video (which you can see on the BRIC thread) I see the guy next to me (who did 6:21) was down at about 30/31 the whole time.

Should I lower my rate and go for more power? If you do see my video, any comments on technique would be greatly welcomed by the way.

Only 18 days to Boston!

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The guys on either side of you are virtually professional on the water rowers. The guy who won is Tom Male who is a tri-athlete and a VERY good one. Low rate training would definately help you John. They both do lots of low rate training as I have them both on facebook as friends.
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Nice session Jason, the more often you challenge yourself to endure the pain, the better you get at it, and it's the ability that comes and goes the fastest depending on recent training, at least thats my experience... you'll get there !! (that last reps would really hurt me at least...)

John, being a lightweight as yourself, 34-36 spm on a 2k doesn't sound extremely high, depending on your endurance vs strength profile, my last 2k was a 6.28 with 33-34 spm, and the fast lightweight Danes often rate around 40 (http://regatta.roning.dk/?regatta=dm201 ... resultater), but its challenging to keep good technique when rating up.... Some low rate pieces could certainly be good, as could some 10x100m with 1 min rest (gives good results for me at least)

For myself, I was planning on a 5k TT tomorrow, but I am evaluating a rowpro trial, and found a really interesting startlist for the CTC 20 min today, so started there instead (my first CTC). Didn't go as planned missing the start and not superb focus in the middle, ended up with 5824m @ 1.43.0, room for improvement :twisted:
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PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by Recess »

Thanks for the tip David - I'm still going to mix things up, and will use your 10x100 as a way to jolt my body away from getting used to things.

As for your CTC - WOW!! ^O^ ^O^ ^O^ ^O^ Looks like my cosy time sitting in boat 1 for the past year has come to an end!

That's a fantastic distance, and with a loss of focus too?!?! Again, Wow.

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Re: Training towards a 6:20 2k

Post by hewitt »

=D> =D> You set the bar nice and high with that attempt on the CTC David. :) Not sure I can get near that this month while concentrating on speed work.

Yesterday I did a 5k stretch after biceps and triceps followed by 10min on the stepper.

5k...18:52.0...1:53.2...r21

Off to the gym again today for back and shoulders with some sprints after.
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Re: Training towards a 6:20 2k

Post by hewitt »

Scrapped the sprints today and went for a hard r22 session on the 5k.

5k...18:10.4...1:49.0...r22

Did Back and shoulders first.
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Re: Training towards a 6:20 2k

Post by Liefcat »

Come on, slow down guys, can´t keep up with you... :lol:

Storming ctc, David :!: ^O^ ^O^ ^O^ Lucky for me you´re a lightweight, now that Sjoerd wanted to post as well... :fswink:

John, on the video it seems to me that you were at 34-35 spm, and it didn´t look as you were rushing things in any way, so probably very suitable for you. :D Of course you can experiment with trying to increase the SPI a bit... :idea:

A couple of solid 5ks while taking a break from your sprint work, Jason :!: =D> =D>

Just to remind you, the ctc tomorrow will be 1402m for remembrance of Carole McNally :!:
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Re: Training towards a 6:20 2k

Post by thornmaster »

Hi David and welcome to Free spirits and this thread. You set a nice CTC and us heavyweights will have to up our game if we are going to keep up. My 2k and 5k times are very similar to yours (from 2012) and will be interesting to see how you progress. I am on the comeback trail at the moment and hoping that a 6:20 2k and 16:40 5k will be on the cards sooner rather than later.

Nice to see this thread a bit bussier again and some good sessions from all involved. After being a bit frustrated with having two enforced rest days last week due to work and family, things have been even worse this week. Saturday saw me come down with another nasty cold and by Sunday every bone in my body was aching. Have had difficulty swalowing, so not been eating well and had trouble sleeping. Things seem to be getting a bit better so will have a go at CTC later to get a score on the board for the 1402m (not expecting much with getting over cold and night shifts).
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Today just a short session 10x200m/1R @ 1.29.2 / 40 spm, even splits. Always try to use my 2/5k df of 110 on sessions, a little hard today with timing but overall satisfied
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PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by thornmaster »

Nice fast sprints there David and a blistering fast stroke rate. I think I've only ever rated that high for all out 500m TT. I used to alter my drag for each session (up to 160 for sprints), but now keep it in the 125-130 range for everything.
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Re: Training towards a 6:20 2k

Post by thornmaster »

12 days on from start of this virus and still feeling like crap. The only rowing I've done in that time was the one day CTC. Visited the doctor today, she thinks it is glandular fever and now waiting for test results to confirm. Really frustrating as January was a really good month training wise and now feel like it was wasted effort as I will probably loose any gains during this period of no rowing. :(
Andy 48 6'9" 125kg

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Re: Training towards a 6:20 2k

Post by Wolfmiester »

Best wishes with that Andy
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Re: Training towards a 6:20 2k

Post by Paul Victory »

thornmaster wrote:12 days on from start of this virus and still feeling like crap. The only rowing I've done in that time was the one day CTC. Visited the doctor today, she thinks it is glandular fever and now waiting for test results to confirm. Really frustrating as January was a really good month training wise and now feel like it was wasted effort as I will probably loose any gains during this period of no rowing. :(
That's very frustrating for you Andy. You probably won't lose all the gains you made in February, but you need to make sure you're completely over the virus before doing any heavy training.
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Frustrating Andy, but good training is never lost, in the long perspective at least !!
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PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by thornmaster »

Thanks David and Paul. All the tests I had at the doctor came back nevative, so sounds like this was just a nasty virus that developed into infected throat. Still not feeling 100% and need to finish the course of antibiotics.

Yesterday I went for my first row (apart from CTC) for over 2 weeks. Decided on a gentle 5k paddle to see how I felt. Just under 19 min at 1:54ish pace and 23-24 spm. So I'm deffinately not over the virus yet, the perceived exertion for this felt like 1:44 pace and felt like I was using as much power as my usual 20spm for this pace. Will do a few more steady sessions over next few days.
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Must still be nice to be back in training Andy!

My training for the last couple of days:

Sunday: 46k XC-ski race, 2h (first of the season, limited by upper-body strength so not so tough on central capacity as wanted but still a good training session)
Monday: 10k rowing @ 2.00 / 18 spm
Tuesday-Wednesday: Traveldays, no time to train
Thursday: 40 min XC-skiing in the morning, stomach flu in the evening.....
Friday: in bed
Saturday: 15k morning row @ 2.10 (not recovered), afternoon 90 min XC-skiing really easy
Sunday: 18k row @ 2.00 / 21 spm
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Today -

Session 1
10 min @ 2.00 / 20 spm
4x8 maximal strokes at df 110
4x8 maximal strokes at df 200
5x100m (avg 16.3)
10 min @ 2.00 / 18 spm

Session 2
30 min @ 2.00 / 19 spm (HR avg/max 136/142)
Upper body strength 20 min

No training that will lead to glory... but still training, just trying to row some every day now until the body get's back to normal and asks for pain
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Today-
XC-skiing easy for 75 min in the morning (with child carrier)
Erg 60 min @ 2.00 / 20 spm (high HR of 146 avg, dehydrated....) in the afternoon
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Still not in shape for the really challenging training, but feeling better every day, so tried a sprint session today 4x(300m/1R+200m/1R+100m)/4R, aiming for 1.33-1.30-1.27, overall satisfied. Long warm up/cool down for a total of 18k

1.33.0 (35) - 1.29.7 (40) - 1.27.5 (41)
1.32.8 (36) - 1.30.0 (38) - 1.25.6? (45?) (last rep probably showing wrong values...)
1.32.8 (36) - 1.29.7 (38) - 1.27.0 (41)
1.32.0 (36) - 1.28.2 (41) - 1.25.0 (49)
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Thursday:
XC skiing 90 min distance work
Rowing 20 min incl 5x100m + weights 30 min

Friday:
XC skiing 60 min distance work
Rowing 60 min @ 1.59.9 / 19 spm / HR avg/max 141/148

going into the weekend with a good week behind me, now just hoping to finish of the week with some threshold work...
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by Liefcat »

Maybe I am repeating myself - but too bad with another incident of illness, Andy :!: :( Anyways, you did very well on the ctcs - and we are expecting you to get back to that level soon :!: :D

Interesting sprint sessions, David :!: :idea: =D> =D> :D Reading about your X Country Skiing sessions I think I have a more complete understanding of where your excellent aerobic fitness comes from... ^O^ ^O^ :D

1k competetion today. Still got some mental "issues" - so was down to 1:38s at some point and was a little above 1:35 split at half-way point. Was 11m behind the leader - started sprinting with 250m to go - got very close to him - but he matched my 1:25 splits with 100m left - so he maintained the edge, I had to be happy with a SB 3:07.3 and the second fastest time of the day totally... :)
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Now preparing for Manchester - not the best starting point - but hopefully I can make some progress from here... :-k Edit: Can´t seem to find the time for the actual start of the event, so decided not to enter a 2k race... But will be delighted to see you guys suffering :!: :lol:
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

That is a good 1k Erik, severely jealous about your ability to pull 1.25s in the end =D>

I did two threshold sessions in the weekend, 3x4k @ 1.48 on saturday and 5-4-3-2-1k @ 1.50-1.49-1.48-1.47-1.46 on sunday, needed to dig a little deeper than I wanted and went from 4 to 3 intervals on saturday not to push it to hard, but the training was done! Rated fairly high at 25-26 spm
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

My first speed pyramid in 2 years today so not to much to compare with, started in my last 2k speed, satisfied with the result and the tired legs

20 min warmup

250m @ 1.36.8 / 30 spm
500m @ 1.37.0 / 31 spm (really bad feeling)
750m @ 1.36.9 / 31 spm
1000m @ 1.36.2 / 32 spm / HR max 178 (feeling better and better, started in 1.37 and speeded up through the interval, more tired than HR showed)
750m @ 1.34.8 / 34 spm / HR max 178 - a lot of lactic acid now...
500m @ 1.33.8 / 36 spm, 1.33 for the first 350m, then died
250m @ 1.31.2 / 40 spm, dead from beginning to end

avg 1.35.5 if I calculated correctly, don't know how to relate it to 2k speed though, any thoughts/experiences from anyone else?
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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Re: Training towards a 6:20 2k

Post by gregsmith01748 »

For me, the Pyramid is right around 2K-1 or 2K -2.
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Re: Training towards a 6:20 2k

Post by danfennell »

David based on my last pyramid and 2k TT which were done within a couple of weeks of each other it was exactly 2k - 1.

Pyramid: 1:38.5
2k: 1:39.5
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Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Then my pyramid seems about right....

Yesterday just a normal distance session, 60 min @ 2.00

Today a little bit of everything....

Started with a short warm-up including 3x100m - avg 16.2
Then tried the CTC, 3x250m, really tough one for me, first 150m went ok but then lost power, @ 1.25.2 (43)-1.25.3(42)-1.26.0 (46)
Finished of with my main objective for todays session, threshold work at 85-88% of max HR,
- First 30 min rate capped at 20, 1.53.0, HR 160/165
- after 2 min water brake 15 min @ 1.50.0 / 23 spm, HR 163/169
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
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