Training towards a 6:20 2k

A forum for discussing training programmes, indoor racing, things that work for you, coaching etc.

Moderator: The forum police - (nee naw)

DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Missing all you other guys in this thread.....

Saturdays session was a little preparation for next weeks swedish championship, since I'm so far of 6:20 speed I will not do any tapering but still good to do some race specific training to have a better idea of the pace to choose.

1500m @ 1.36.8 / 31 spm (race start and then 1.37 through the whole piece) / 10 rest
1000m @ 1.35.5 / 34 spm (race start, 1.37 until 400m to go, 1.35-36 until last 200 and then all in (1.31.7)) / 6 rest
500m @ 1.33.8 / 35 spm (race start, 1.36 until last 200 and then all in (1.30.5)

Felt ok, no extreme suffering but that is where the last 500m will do all the difference :wink:

Yesterday some XC skiing in the morning and strength + 30 min rowing @ 2.00 in the evening.
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 4048
Joined: Fri Nov 17, 2006 2:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: Training towards a 6:20 2k

Post by Wolfmiester »

maybe you have scared them all off with your super fast times :lol: :lol:
No, of course not, they'll be back soon I hope ...
Wolfie

Image
Age 59 Height 6'4" Weight 93k
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

Sorry for the absence, David... :(

Still some very interesting and well executed sessions you are pulling off :!: ^O^ ^O^ Good luck at Swedish IRC - we are expecting a lot from you :!: :D

These days cycling is more fun to me... My level is awful - but still it´s much better at this point of the year for a long, long time... So I guess that´s where my focus is right now :!:
Image

Old enough to know better - young enough to do it anyway
DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Well cycling is a really good alternative Erik, training "just" because it's fun or do you also compete? Having a similar "problem" right now here in the middle of Sweden were it's the best winter period of the year with fantastic skiing...

My week 11 was really not so good when it came to training, but ended well :D

Monday: 1h XC-skiing with child carrier in the morning, then cancelled erg distance session in the evening feeling like there was a possibility I would come down with a cold

Tuesday: Forced rest day (plan was 5k race on the erg)

Wednesday: Feeling ok, super nice weather, 1h XC skiing with child carrier + some strength training, no time for planned erg session

Thursday: First erg session of the week,
2k @ 1.41.3 / 5R
2k @ 1.40.3 / 5R
1.2k @ 1.39.8 (did not have the legs/head to complete the 2 k) / paddled for 300m
500m @ 1.34

Friday: Travel day, did an easy running session in the evening, 35 min in the forest.

Saturday: Swedish IRC - 30 min warm up with a few bursts. Got a really bad start at the race with a few weak first strokes, didn't get in a good rhythm until 300-400m but settled for 1.37 pace and it felt fairly comfortable :shock: , held it well until 600m to go when I sprinted up, splits below:

1.36.8
1.36.9
1.36.6
1.34.5

-> time 6.24.8, always satisfying with a pb, and since Sweden is no big rowing country, also a victory

https://dl.dropboxusercontent.com/u/390 ... tlista.pdf

(inspiring to see lwt Emma Fredh challenging the best hwt women making a sub 7 time!, and also a good row of old XC skier Anders Backeus with 5.50 in the men hwt.)
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
Wolfmiester
Friend of the Free Spirits web site 2020
Friend of the Free Spirits web site 2020
Posts: 4048
Joined: Fri Nov 17, 2006 2:16 pm
I row on...: Model D with PM5
Location: Henley in Arden, UK

Re: Training towards a 6:20 2k

Post by Wolfmiester »

Congratulations on the PB David =D> =D> =D> ^O^
Wolfie

Image
Age 59 Height 6'4" Weight 93k
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

Wow, very fast time and nice execution, David :!: ^O^ ^O^ ^O^ ^O^ And big congrats on the Championship :!: =D> =D> =D> =D> =D> If I know you well (but I don´t :lol: ) I would expect you to want to take it even further :?: :!: :fssmile:

I used to do (cycling) TT competitions from 1998 to 2002. Of course that is a long, long time ago, but I have a little bit of an idea that I would want to take on cycling races again, maybe in 2016 (or in 2017 when I turn 50). And I guess from erging training I have become lot more "addicted" to interval kind of stuff - so at least I feel motivated by this "new" training approach in cycling... And who knows that will also prove beneficial in some way to my erging :?: :fswink:
Image

Old enough to know better - young enough to do it anyway
DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Erik>> Well hopefully I will go sub 6:20, but the time is running out to do so before the summer, so probably it will have to wait until next winter. One of my reasons to aim for sub 6:20, is that I believe that there are not numerous lwt non rowers/"ergers" that can do this in Sweden, when it comes to sub 6:30, there are many, for example I know a few cycling amateurs doing this with very limited time on the erg (cycling, and especially TT, is surely good for aerobic fitness and local capacity in the lower body).

I have been traveling a lot the last 2 weeks, and also been up in the mountain regions a bit for some XC and alpine skiing, so not a lot of time or energy for rowing training.

First week managed 2 sessions: 6x1500m/1R @ 1.45 and 3x2000m/5R @ 1.42
Last week only 1 session: 4x1250m/3R @ 1.41.5 (but also did a 47k XC skiing race, Årefjällsloppet, which was a solid session with an avg HR of 86% of max for 2.5h).

This week did the CTC, thanks Erik for giving me a goal time to aim for :)
1k @ 1.36.0
300m @ 1.35.9
300m @ 1.36.0
300m @ 1.36.0
300m @ 1.36.0
1k @ 1.35.3

The 1k intervals was the most important for me, so went hard on those (maximal effort on the last one). I'm hoping for a new 5k pb within 2 weeks, so some longer sessions planned....
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

That´s a storming ctc, David :!: ^O^ ^O^ ^O^ ^O^ (Thank Goodness you´re a LWT... :lol: )

Sub 6:20 is a very ambitious goal, especially for a LWT :!: 8) I seem to remember having mentioned this on another thread... You have certainly proved yourself a candidate for this sort of time :!: :fssmile:

Right now I´m doing the Crazy Bear Challenge on Facebook, 5k miscellaneous for 21 consecutive days... I seem to be trying to take on OTW rowing once again - "first time" was Saturday (funny to see how even a flawed technique like mine still is like a million times better that of a complete newbie...), next time this evening... :D
Image

Old enough to know better - young enough to do it anyway
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

These days I´m trying some 10´ intervals at a low rate, today 2x10´R16+4´:

1: 2549m 1:57.6
2: 2634m 1:53.8

Focussing on a powerful leg drive and "hanging"... :D After that - the ctc, see ctc thread. Hoping to get in some kind of shape before Madchester... :fswink:
Image

Old enough to know better - young enough to do it anyway
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

In the afternoon: 2x10´+4´, then 12.5k walking... In the evening 15k OTW, mostly at 22spm.
Image

Old enough to know better - young enough to do it anyway
DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

What's the distance in Madchester Erik, and what date? Is it some kind of Free Spirits gathering, or an open competition?

My absence from this thread is a result from 1 month of decadence, last erg session 10th of april (5k - 16.53.1, pb but not what I wanted, decided for a break), plan to get back in training tomorrow. At least been running a bit now when the snow is gone here, mostly of trail which is always fun.
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Easy comeback, 4x1500/1R @ 1.45.9 (did 6x1500/1R @ 1.43.8 with a good feeling 6 weeks ago), felt good the first 3 but felt like I went over threshold HR during the last 2 min on the last rep, decided to end it there, want fresh legs for some more training in the weekend.
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
Liefcat
Free Spirit forever
Posts: 4151
Joined: Mon Oct 27, 2008 9:24 am
I row on...: Model C with PM3

Re: Training towards a 6:20 2k

Post by Liefcat »

DavidHolmberg wrote:What's the distance in Madchester Erik, and what date? Is it some kind of Free Spirits gathering, or an open competition?

My absence from this thread is a result from 1 month of decadence, last erg session 10th of april (5k - 16.53.1, pb but not what I wanted, decided for a break), plan to get back in training tomorrow. At least been running a bit now when the snow is gone here, mostly of trail which is always fun.
Fantastic 5k, David, congrats!! Yes, I remember that sense of dissatisfaction even though I PBed (well for me that´s been quite some years since I last PBed), had to remember to say to myself always to feel happy about improvements...

Nice comeback, welcome back!

Madchester is a friendly gathering in Jane´s (daffyducky) garden in Manchester, where some ergs are placed under a tent for friendly competition, and there is probably also some barbecue and beer to go along with it. Right now it seems as if the distance will be the ctc, 4810m, maybe rounded up to make a full 5k (a 5k set up with 370m splits). I think there will also be some online races on Row-Pro, so please keep an eye on the Madchester thread.

Not much erging from me these days, mostly OTW. Yesterday 15k OTW...
Image

Old enough to know better - young enough to do it anyway
DavidHolmberg
Spends too much time in the forum
Posts: 50
Joined: Thu Feb 05, 2015 8:57 pm

Re: Training towards a 6:20 2k

Post by DavidHolmberg »

Today - 20x40s/20s @ 1.39.1 (last rep at 1.31.7), aprox threshold pace, 4s slower than best result, but that time I gave it all that I had (the hardest erg session I've done). "passive rest"
David 32 - 192 cm - 75 kg
PB - 100m 15.8 / 500m 1.27.5 / 2k 6.24.8 / 5k 16.53.1
User avatar
thornmaster
Rower and forum addict...
Posts: 243
Joined: Wed Jul 14, 2010 3:43 pm
Location: Bath

Re: Training towards a 6:20 2k

Post by thornmaster »

Good to see you posting some sessions Eric. Some pretty azing sessions David, you will be keeping us heavyweights honest. Since my last post I've had another nasty cold and then a recurrence of a back injury that put me out for most of April. Have been getting back in shape during May and posting my sessions on the Fitness Matters Facebook page. Will try to get back in the habit of posting here as well. Getting back into some form and did a sub 17 5k the other day, also enterd a 5k race in September. :fssmile:
Andy 48 6'9" 125kg

Image
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

I have no idea were my new training mojo will take me so from tomorrow I will start posting on here as well.
Entered the same race as Andy in September. 8) So that is 2 Freespirits going so far. :fsbgrin:
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Decided I needed another go at the CTC this morning at 5:00AM. So decided on a hard r22 attempt.

17:32.9...4810m...1:49.4...r22

1k...1:49.9...r23
2k...1:49.9...r22
3k...1:49.7...r22
4k...1:49.0...r22
4810m...1:48.3...r22

Followed by some chest and legs work on the weights. :)
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Forced rest day today. I have a slightly inflamed right knee, on the inside. More of a dull ache so may have twiset it while carrying something heavy at work. :? I will see how it feels tomorrow. :roll:
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
thornmaster
Rower and forum addict...
Posts: 243
Joined: Wed Jul 14, 2010 3:43 pm
Location: Bath

Re: Training towards a 6:20 2k

Post by thornmaster »

Nice r22 session Jason. I'm only going to get a couple of goes at the CTC this month as I will be away for two weeks. It's good to know when to listen to your body so you can take appropriate recovery to be able to maximise training.

Enforced rest day for me yesterday due to work.

Today's session Pete plan 8x500 3:30 rest. Happy with result as only just got up from 4 hours sleep after night shift and was in a hot conservatory.

Average pace for session 1:34.1 r28
Andy 48 6'9" 125kg

Image
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

11050654_919848308066907_3508585062659929675_n.jpg
11050654_919848308066907_3508585062659929675_n.jpg (48.92 KiB) Viewed 2014 times
11039868_919848281400243_154976355187792744_n.jpg
11039868_919848281400243_154976355187792744_n.jpg (53.53 KiB) Viewed 2014 times
Nice 500s there Andy. 8)

Unfortunately I could not resist going to the gym tonight. Was going to do just weights, so I did biceps and triceps and my knee felt ok so I jumped on the rower for 12x1min on 1min off at r24 but no, 3, 6 and 12 were free rate.
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Really good weight session on back and shoulders then a HD on the rower. :roll: Was supposed to do 10x600m with 1min rest but just walked away after 6. :oops: Could be tiredness from a lot of overtime this week.
Attachments
Session in the bank.
Session in the bank.
11039868_919848281400243_154976355187792744_n.jpg (45.54 KiB) Viewed 1998 times
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
thornmaster
Rower and forum addict...
Posts: 243
Joined: Wed Jul 14, 2010 3:43 pm
Location: Bath

Re: Training towards a 6:20 2k

Post by thornmaster »

Know that feeling Jason as that was me yesterday. I had to ease off 3k into 3x5k r20 and didn't do 3rd interval. Was really tired after 3rd night shift followed by just 4 hours sleep.

4x3k 3 rest r24 for me today. Started at steady pace after yesterday's failed session. Felt nice and comfortable so picked it up for last two.
1 10:59.0 1:49.8 r24 2 10:58.2 1:49.7 r23 3 10:52.6 1:48.7 r24 4 10:41.3 1:46.8 r24 T 43:31.1 1:48.7 r23
Andy 48 6'9" 125kg

Image
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Nice set of 3ks there Andy. :fsgrin:

Mix it up Saturday for me today. Not sure what to do after a few hours of overtime. Decided on 2x3k with 2min rest first at r22 and second at r20 then 5x200m with 1min rest.

3,000m...10:54.6...1:49.1...r22
3,000m...11:18.6...1:53.1...r20
1,000m...3:04.2...1:32.1...r31

Followed by chest and core.
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Good training session this morning at 5:00Am. I found that place in my head were the pain lives again after 2 looong years. :twisted: :twisted: The session was the WOD from facebook. 250mx8 with 1min rest x2 (with 3min rest in between)

4000m...12:19.9...1:32.4...r30( average for session)

250m...1:36.0...r30
250m...1:33.4...r30
250m...1:32.6...r30
250m...1:32.2...r30
250m...1:32.4...r30
250m...1:32.6...r30
250m...1:31.6...r31
250m...1:32.2...r30
3min rest
250m...1:31.0...r32
250m...1:31.8...r31
250m...1:32.0...r31
250m...1:32.4...r31
250m...1:32.2...r31
250m...1:32.8...r32
250m...1:32.6...r32
250m...1:31.8...r33
Everybody has a plan until they get a punch in the face.

Image
51 years old.
User avatar
hewitt
Super Dedicated and Truly Free Spirit
Posts: 3659
Joined: Sun Jul 06, 2008 10:16 am
Location: Wigan

Re: Training towards a 6:20 2k

Post by hewitt »

Today was damage limitation session at 5:00AM again before work. Was supposed to do 15x500m with 1min rest at r24 except rep 5/10/15 but whe I got to rep 9 my ass cheek went numb and on number 10 my left hamstring get tight which is not a good sign for me. (Old sciatica problem early warning) :roll: . So I bailed out after 10 and did some stretches to ease it off.

17:10.8...5000m...1:43.0...r24

500m...1:44.2...r24
500m...1:43.9...r24
500m...1:43.6...r24
500m...1:43.6...r24
500m...1:40.9...r27
500m...1:43.8...r24
500m...1:43.4...r24
500m...1:43.5...r24
500m...1:43.5...r24
500m...1:40.3...r28

Looks like I bailed at the right time because the stretches seem to have eased it all off. :D
Everybody has a plan until they get a punch in the face.

Image
51 years old.
Post Reply