Training towards a 6:20 2k

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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Liefcat wrote:Proper go today at the CTC:

30´ 8673m 1:43,7 28 157
Yes, I should think that that counts as a "proper go" :shock:
Brilliant row Erik ^O^ ^O^ ^O^

Recovery session for me today. What else but......

3x6k / 2'r

01:58.9__19spm__EHR 141__AHR 135__Peak EPOC 47 ml/kg
01:59.7__18spm__EHR 142__AHR 140__Peak EPOC 59 ml/kg
01:59.5__19spm__EHR 144__AHR 140__Peak EPOC 52 ml/kg

Average 01:59.4__TE 2.7

2k cd

Slower pace than before EIRC enforced by EPOC, TE and AHR targets.
Full rest day tomorrow I think.
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Re: Training for a 6:20 2k

Post by Liefcat »

Doc RowSlo wrote:Recovery session for me today. What else but......

3x6k / 2'r

01:58.9__19spm__EHR 141__AHR 135__Peak EPOC 47 ml/kg
01:59.7__18spm__EHR 142__AHR 140__Peak EPOC 59 ml/kg
01:59.5__19spm__EHR 144__AHR 140__Peak EPOC 52 ml/kg

Average 01:59.4__TE 2.7
Very nice recovery row, Doc :!: =D> And nice stable HRs, too :!: 8)
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Re: Training for a 6:20 2k

Post by thornmaster »

Set a 2k time today. Very happy with a pb of 6:45.6 although I nearly didn't make it. The plan was to try to match my previous best from a few years ago. Started off with some fast strokes at around 1:30 and eased off to what felt like a comfortable 1:38 and thought I might manage a much better time. After about a minute I realised this was a mistake and settled down at 1:42 pace that I had originally intended. Felt prety uncomfortable for the last 500m but managed not to drop the pace. These were the splits

1:38.7 r27
1:41.6 r27
1:42.7 r28
1:42.5 r28
Andy 48 6'9" 125kg

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Re: Training for a 6:20 2k

Post by Mat »

Nice couple of intervals Alan, and a good rescue with that 30' 8)

Jason - very nice "marker" :wink:
Liefcat wrote:Proper go today at the CTC: 30´ 8673m 1:43,7 28 157
Awesome Erik =D> ^O^ =D>
Liefcat wrote:hewitt wrote:
Awesome 30min Erik.

GAME ON..

Thanks, Jase

GAME ON
It's going to be another one of those months again isn't it #-o Guess I'll have to dip a toe in the water tomorrow, but seeing as you've both just absolutely trounced my PB already, I guess I may need a few goes to get this one right :twisted:

Nice recovery Doc - Just what the erm.. Doctor ordered :-k :wink:

Thornmaster - that looks like a tough 2k - great determination to hang on in there to complete the distance after a fast start =D> =D>
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Re: Training for a 6:20 2k

Post by Mat »

Mat wrote: Guess I'll have to dip a toe in the water tomorrow, but seeing as you've both just absolutely trounced my PB already, I guess I may need a few goes to get this one right :twisted:
Okay - toe well and truly dipped :!: Reasonably happy with the first 20 mins of this 30' session during which I was on for PB, even if I was still nowhere near Jason & Erik's performances. Unfortunately the wheels came off in the last ten minutes during which I stopped briefly on at least three occasions in a vain attempt to put them back on :roll: Nevertheless, still over the 8500m mark;

6' - 1712m, 1:45.1, 28, 169
12' - 1707m, 1:45.2, 28, 169
18' - 1715m, 1:44.9, 29, 177
24' - 1704m, 1:45.6, 29, 180
30' - 1687m, 1:46.6, 30, 181

Total 30' - 8525m, 1:45.5, 28, 175. :D

MHR 182, AHR 167, EPOC 181, TE 4.1 (FBA data from 30' piece only)
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Training for a 6:20 2k

Post by damian.griffin »

Mat wrote:
Mat wrote: Guess I'll have to dip a toe in the water tomorrow, but seeing as you've both just absolutely trounced my PB already, I guess I may need a few goes to get this one right :twisted:
Okay - toe well and truly dipped :!: Reasonably happy with the first 20 mins of this 30' session during which I was on for PB, even if I was still nowhere near Jason & Erik's performances. Unfortunately the wheels came off in the last ten minutes during which I stopped briefly on at least three occasions in a vain attempt to put them back on :roll: Nevertheless, still over the 8500m mark;

6' - 1712m, 1:45.1, 28, 169
12' - 1707m, 1:45.2, 28, 169
18' - 1715m, 1:44.9, 29, 177
24' - 1704m, 1:45.6, 29, 180
30' - 1687m, 1:46.6, 30, 181

Total 30' - 8525m, 1:45.5, 28, 175. :D

MHR 182, AHR 167, EPOC 181, TE 4.1 (FBA data from 30' piece only)
Hmmm, well done Mat but i can't say i've ever seen my HR that high. Even my time trial for 2km only touched 160. Being to easy on myself.
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Re: Training for a 6:20 2k

Post by Jon »

zootMutant wrote:
Jon wrote:I've been banned from using my erg / Watt bike when the kids are in bed #-o :( (it apparently wakes them up)
I would think the whoosh, whoosh sound would be very comforting and relaxing... maybe it's you wheezing and gasping for breath that wakes them up? :?
Not too far from the truth there Zoot! (unless I'm following one of Doc's carefully structured recovery sessions) :lol:

This months ctc is shaping up to be a bloodbath. :twisted:

Truly getting back to your previously extremely high standards Eric, 8673m is going to be tough for anyone in FS to surpass this month, though with all kinds of rhetoric flying around and some healthy determination, who knows? ^O^ ^O^ (I think you've accidentally put 28' instead of 26', unless you run some kind of weird PM4s in Denmark)! I suspect looking at the data, you may be able to tempted to break 8700m.

Jason, brilliant improvement. =D> =D> You're putting yourself up to some brave stuff, throwing down the gauntlet to Erik (who has a faintly scary 8827 PB :roll: )! That's the spirit! Flatlander will be somewhere out there, plotting his attempt too. :twisted:


Valliant and very commendable effort Mat, 8500m is no mean feat and above my PB! This is on the back of a recent very high TE piece also which I doubt you've properly recovered from yet, hence the difficulty (nicely battled on). Nice HR! :shock:

I will be in the same difficult unchartered territory you are moving through when I give it a try. :fsgrin:

Great PB on your 2K thornmaster, tenacious finish. Given the hiatus since your last attempt (and not ignoring your size), I think progress will be made over the next few months with some clever training. =D> =D>
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Re: Training for a 6:20 2k

Post by Liefcat »

Great PB, Thornmaster :!: =D> Next 6:40 :!: :D

Great attempt, Mat :!: =D> No wonder it got hard with HR at 180 :!: :shock:
Jon wrote:
zootMutant wrote:
Jon wrote:This months ctc is shaping up to be a bloodbath. :twisted:

Truly getting back to your previously extremely high standards Eric, 8673m is going to be tough for anyone in FS to surpass this month, though with all kinds of rhetoric flying around and some healthy determination, who knows? ^O^ ^O^ (I think you've accidentally put 28' instead of 26', unless you run some kind of weird PM4s in Denmark)! I suspect looking at the data, you may be able to tempted to break 8700m.
Thanks, Jon :!: :fssmile:

No, I think it was because I used 4´ splits, 3:45 would be looking too weird I thought.

Yes, it´s gonna be a real bloodbath in boat 1 :!: :twisted:
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Re: Training for a 6:20 2k

Post by hewitt »

Dont you just love a middle distance CTC.It kicks all the power monkeys out.Boat 1 is already over 8100m+ average. 8) 8)

Nice 30min Mat,but like Jon said,with Jon and Flatlander still to have a go i think we will both have to get better to stay in Boat 1. :twisted:

Today was proper recovery row after listening to the wise men Lee,Mat and Jon at Manchester.The words are still ringing in my head."A hard training session is only as good as the recovery afterwards". =D>

6k...23:09.5...1:55.8....r24
4min rest
6k...23:09.0...1:55.7....r23

It felt like i could have gone on forever at that pace. :fsgrin: Then i did some light weights afterwards.

Tomorrow is one of Gary's evil sessions. :twisted:

I have set up a 2kTT on the 25 February on RowPro 12:00GMT.I just want to knock a few seconds off my time at EIRC. :D
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Re: Training for a 6:20 2k

Post by Jon »

Very nicely done Jason, it is so hard to resist opening the taps! There is something curiously relaxing about a good recovery workout. I'm thinking of doing a 2k TT Jase, but this might be a bit early for me, I was thinking of having another go in 6 weeks or so (but I'll give it some thought).

I have the good doctors words in resonating in my head ... 'You must do more training Jon'... of course, I know he's right.

Had quite leaden body today in general after TE5.0 two days ago. Started a 30' today without a warm up, thinking I'd cruise along at 1:55 or so and do another 30' afterwards. I'm not sure what happened, but I thought I could record this for the CTC after three or four minutes, then I thought 7900 / 8000 isn't going to look very serious (if I'm in with a hope of boat one), so the inevitable happened, it turned into a time trial gradually after 5-10 minutes.

30' 8583 1:44.8 26spm 171avHR TE 4.7 :D

6:00 1665 1:48.1 24spm 161
12:00 1720 1:44.6 26spm 169
18:00 1716 1:44.8 27spm 170
24:00 1725 1:44.3 28spm 174
30:00 1758 1:42.3 29spm 185

then (dedicated to Lee)...
2K CD 1:52.5 26spm 158avHR

5K 18:45.4 1:52.5 25spm 156avHR

2K CD 1:52.6 26spm 154avHR

1500kCal consumed :shock: (Hmm, now off to the fridge :twisted: )

OK, probably not wise on the back of a quite fresh TE 5.0 but I've had a lighter week of work and I'm off to a school reunion Friday night so a few beverages may be consumed. 8600 definitely going to be on the cards with a proper go, we'll see how quickly I'm ejected out of number 2 seat in boat 1 :twisted:

(oh, smashed my PB by 121metres also - bonus)! :lol: 8)
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Re: Training for a 6:20 2k

Post by Mat »

hewitt wrote:Nice 30min Mat,but like Jon said,with Jon and Flatlander still to have a go i think we will both have to get better to stay in Boat 1. :twisted
I think you're right there Jason - with the CTC incentive, and plenty of distance stuff this month, I'm hoping to crack the 8600m, but even if I achieve that, I'm not convinced it'll be enough for Boat 1 :twisted: Edit: Jon was posting as I typed this, and so now I find I'm already in Boat 2. Great row Jon =D> =D> I'll race you to 8600m :wink:
hewitt wrote:it felt like i could have gone on forever at that pace.
Isn't that a great feeling :D Nice recovery stuff. My understanding is that the long, low pace stuff can also help improve the body's use of fat as a fuel source, which should help ensure that the body uses a higher proportion of fat in higher intensity stuff too (up to a point). Haven't got to that bit again yet though, so I'm relying on memory cells for that :roll:
hewitt wrote:I have set up a 2kTT on the 25 February on RowPro 12:00GMT.I just want to knock a few seconds off my time at EIRC.
And I've every confidence that you will :wink:
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Re: Training for a 6:20 2k

Post by Liefcat »

Nice recovery row, Jason :!: =D> I´m sure you really want to and that you eventually will cut some seconds off your 2k at EIRC :!: :D
Mat wrote:
hewitt wrote:Nice 30min Mat,but like Jon said,with Jon and Flatlander still to have a go i think we will both have to get better to stay in Boat 1. :twisted
I think you're right there Jason - with the CTC incentive, and plenty of distance stuff this month, I'm hoping to crack the 8600m, but even if I achieve that, I'm not convinced it'll be enough for Boat 1 :twisted: Edit: Jon was posting as I typed this, and so now I find I'm already in Boat 2. Great row Jon =D> =D> I'll race you to 8600m :wink:
With this Stockholm Bloodbath this month I doubt 8600m will be enough for Boat 1 (MHW)... Great distance for a recovery row, Jon :!: ^O^ [-X :lol: :wink:
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Re: Training for a 6:20 2k

Post by hewitt »

Its only the 3rd day of the month and i have gone from 1st seat in Boat 1 down to 3rd seat in Boat 1. [-X
You guys are getting serious very,very early in the month. :evil:

Very nice row Jon. =D> Evil row actually,especially as you set off at 1:48 pace. :o
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Re: Training for a 6:20 2k

Post by Jon »

Thanks guys. ^O^ My prediction is 8650+ metres will be required this month for an assured place in boat 1? That is some pretty serious stuff indeed.

We're all in pretty good shape and I think there's more to come from all of us. Boat 2 is likely to be of a very fine calibre also (as it is already) and probably boat 3 also. This is going to be a good month for Freespirits :fsbgrin:
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Re: Training for a 6:20 2k

Post by Wolfmiester »

Hold on, it's 14:45 on the 3rd of the month. Have I really just read what I have just read :shock: ?
I'm lost for words ... ^O^ ^O^ ^O^ ^O^ ^O^
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Re: Training for a 6:20 2k

Post by Liefcat »

Jon wrote:Thanks guys. ^O^ My prediction is 8650+ metres will be required this month for an assured place in boat 1? That is some pretty serious stuff indeed.

We're all in pretty good shape and I think there's more to come from all of us. Boat 2 is likely to be of a very fine calibre also (as it is already) and probably boat 3 also. This is going to be a good month for Freespirits :fsbgrin:
Well said, Jon :!: :fsbgrin:

My old favorite session today: 4x1´+3´: 336m; 338m; 340; 351m (30; 34; 35; 39spm)... Then 1 hr spinning... :D
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Training for a 6:20 2k

Post by damian.griffin »

Nice little row to keep me ticking over today

4x1250m with 5 mins rest between each.

Total distance 5000m
Total time 16:28.6
Per 500m. 1:38.6
Drag. 130
Spm. 29

The numbers are still going in the right direction.
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Re: Training for a 6:20 2k

Post by Liefcat »

damian.griffin wrote:Nice little row to keep me ticking over today

4x1250m with 5 mins rest between each.

Total distance 5000m
Total time 16:28.6
Per 500m. 1:38.6
Sure, very nice row, indeed, Damian :!: =D> =D> =D> =D>

Looks like a real hardcore session :!: 8)
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Training for a 6:20 2k

Post by damian.griffin »

I'll attempt it one more time next and then up to 1350m and pull the speed back a little and start all over again.

Getting some great advice on stroke improvement aswell.
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Re: Training for a 6:20 2k

Post by Mat »

damian.griffin wrote:i can't say i've ever seen my HR that high. Even my time trial for 2km only touched 160. Being to easy on myself.
If that's the case Damian, then there could be even more to come from you than we'd originally thought - once you begin to HTFU that is :wink:

That's a very nice set of 1250's too 8)

Long, slow row for me today - started (even) earlier to get a full 60' session in;

60' - 15464, 1:56.3, 26, 144. EPOC 79, TE 3.0. AHR 139

Really nice relaxed row - put on the film Invictus and watched with subtitles. I'd never before got around to watching this, but picked it up on DVD yesterday - very enjoyable so far :fsbgrin:
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Re: Training for a 6:20 2k

Post by Stan »

Mat wrote:
damian.griffin wrote:i can't say i've ever seen my HR that high. Even my time trial for 2km only touched 160. Being to easy on myself.
If that's the case Damian, then there could be even more to come from you than we'd originally thought - once you begin to HTFU that is :wink:
Not necessarily though. Damian it may be that your maximum heart rate is in the 160s and there is nothing you can do to increase it. It is not a reflection of athletic ability or potential - many olympic standard athletes have max heart rates in the 160s. Maybe you should try a step test though as you are unlikely to hit maximum during a 2k
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Re: Training for a 6:20 2k

Post by Jon »

Absolutely agree Stan. HRs are a very personal thing and should not really be used to compare against others (though differences between highly trained athletes and couch potatoes are quite stark)! I suspect there is more to come though Damian. HTFU is something I need to do too.

Good 60' there Mat, I don't know how you can follow a movie though even with subtitles. 1:56 is a nice pace. =D> =D> You're sort of covering activities of the athlete and the couch potatoe in one there! :lol:

For me 30', followed by 20' TE 3.3
30' 7889m 1:54.1 24spm 147avHR
20' 5212m 1:55.1 25spm 150avHR

Felt rotten today with a headache creeping in towards the end, still job done.
It didn't help the kids were awake very early with the crazy wind we're having (must be ferocious in Anglesey)! :?

I've almost rowed more more metres this month already than August, September or October last year. :shock:
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Re: Training for a 6:20 2k

Post by Liefcat »

Stan wrote:
Mat wrote:
damian.griffin wrote:i can't say i've ever seen my HR that high. Even my time trial for 2km only touched 160. Being to easy on myself.
If that's the case Damian, then there could be even more to come from you than we'd originally thought - once you begin to HTFU that is :wink:
Not necessarily though. Damian it may be that your maximum heart rate is in the 160s and there is nothing you can do to increase it. It is not a reflection of athletic ability or potential - many olympic standard athletes have max heart rates in the 160s. Maybe you should try a step test though as you are unlikely to hit maximum during a 2k
Yes, I think you are right, Stan :!: :fssmile: For my own part I can hardly get 160 on a 2k... Would be nice, though, if there was some hidden potential :!: :fswink:
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Re: Training for a 6:20 2k

Post by Mat »

Guys - I'm not suggesting any comparison should be made against others with regard to max HR, and am fully aware of the difference between individual etc, etc, etc but I would be very, very surprised if Damian's maximum HR turns out to be 160, and I am sure that training in the weeks and months to come will reveal a higher HR (although I'm happy to be proved wrong, as usual) in both training and in a hard 2k :!:

The HTFU comment (and wink icon) were intended in the spirit of friendly banter we do tend to engage in on this thread, and in response to Damian's own comment that he was being too easy on himself - apologies if it was taken in any other fashion :fssmile:
Jon wrote:Felt rotten today with a headache creeping in towards the end, still job done.
It didn't help the kids were awake very early with the crazy wind we're having (must be ferocious in Anglesey)!
Sorry to hear of the headache - nice session nevertheless Jon :D and yes, the winds have been pretty fierce here since yesterday morning - not the nicest environment in which to be laying a patio I can tell you :roll:
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Re: Training for a 6:20 2k

Post by Jon »

Err, sorry Mat :oops:

I know you know what you're talking about, perhaps I should have put more thought into my post before submitting :oops:

Anyway, I'm sure Damian will like being told to HTFU... I would! The other interesting thing about Max HR, as I would think you were considering, is that as you get fitter, they seem to rise. Whether this is as an effect of being able to push yourself harder whilst fitter I don't know, though there is probably some physiological adaptation also?

It is difficult to pitch the intensity of one's training optimally, set against the current level of fitness and other life stressors. When I started training again late February last year, I was quite unfit and I think at the time, the correct thing was to increase general training volume without increasing the intensity too much. Sorry, not the place for a debate.... over to the training and recovery thread?
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