Training towards a 6:20 2k

[Jon]

Happy Christmas all

5*1 / r1' 1598m 1:33.8. 29
318, 320, 319, 321, 320

Held back some, max pace on range 1:34/500, HR range for AN 178-184, my range today 161 - 174
Lots of coughing in the night, lurgie not gone yet, but I hoped to free up the chest a bit today, hopefully won't pay later. I'm not feeling as though power is much down from where it should be right now



15' 3819m 1:57.8 18 145 warm up
15' 3873m 1:56.1 20 162 warm down

[DavidHolmberg]

- Had another CTC attempt 20/12 - epic fail. First 5 reps in 1.40.9-1.41.0, but 250m into rep 6 just couldn't keep the pace, 1.48-1.45-1.42 in the last 3 reps.
- Easy distance 60 min @ 2.05 with 30s sprints with 36-40 spm every 1k 21/12, then been out of training due to sickness, hopefully back in training tomorrow!

Nice 2k Eric, with your CTC results there should be some room for improvement, 4 weeks until race?

[DavidHolmberg]

Hope your body is responding the right way Jon!

[Liefcat]

Well done getting through the ctc, David, despite the sudden SD in rep 6 =D> =D> Hope you get soon back to your training regime again

Good to see you back on the IP, Jon - with a very controlled 5x1´ =D> =D> Certainly doesn´t look as if the lurgie has taken a lot of power from you

Thx for the comments First 2k race is in 2 weeks, a rehearsal before the Danish IRC in 5 weeks... Yesterday did 6x500m+1´, today did 4x750m+1´, in a couple of days think I will do 3x1k+1´...

[Liefcat]

Today 10´ at R28: 2945m 1:41.8

[Jon]

Very nice ctc attempt, David. There is such a fine line when pushing the pace. Some days it works, but great training and a fine set ignoring the ctc.

Awesome training sets Erik, what were your times? That was a fast ten minutes, felt good to let loose a bit I'll bet. Promise I won't interpret any conclusions
I guess you might be concerned your opposition may be spying

Two weeks and it's looking very promising for sure.

I took a day off yesterday, today felt pretty poor to be honest. Legs aching, quite a sore throat and feeling lethargic. I almost abandoned training, but I really needed some endorphins. I think the cough is clearing, it's always a difficult call training when recovering from viral infections.

IP called for 3*13' UT1 pace range 1:51 - 1:57. HR range something like 148-156. I shortened the recommended 5' rest to 3'.

39' 10413 1:52.3 25

13' 3470 1:52.3 25 161
13' 3472 1:52.3 25 165
13' 3472 1:52.3 27 172

Pure coincidence the pace was similar! I actually went slower for the majority of the third set and quickened towards the end. HR was proportionately higher.

Reckon my aerobic endurance is worse than power capabilities on balance. HR response here would support that. Going to stick with the IP and see where it takes me. I guess I'm going to have to apply to race at EIRC soon, I was waiting a bit to see what was happening with this bug (if it shifts in the next three days I'll book). I will probably go whether I'm racing or not. I can see that it's going to take a good period of consistent training to get to the standard of 2012.

[Jon]

IP said 3*4 TR today (chose 3' rest)

[12' 3526 1:42.0 28] (TR target range 1:37-1:46; HR range 165-178)

4' 1182 1:41.5 28 167
4' 1172 1:42.3 28 172
4' 1172 1:42.3 30 176

That hurt but got through

12' 3007 1:59.7 19 140 warm up
12' 3056 1:57.8 21 158 warm down

Did 2*4 with 3' rest on December 10th

[8' 2376 1:41.0 29]
4' 1191 1:40.7 29 173
4' 1186 1:41.1 30 179

So slight drop in pace today for a third interval. When I did 2 it hurt a lot, so I'm very pleased to have survived today.

[Liefcat]

Well done getting through all of the reps, Jon Yes, you have had gr8 success with following the IP before a 2k race or TT before. I think we have discussed the views on the IP maybe not paying enough attention to the lactic stuff in the weeks before the actual race... No doubt your power is absolutely more than OK, and it can proof to be a very helpful factor if you decide to do the EIRC. Your recent 2k TT certainly looks very promising and you can most probably shave some 10 seconds off with a good training period during the remaining 3 weeks

1 week before my "preparatory" race. Today 3x750m+3´:

1: 2:24.7 1:36.4 29
2: 2:24.0 1:36.0 30
3: 2:22.3 1:34.8 31

Not feeling too hard, but still not feeling very confident for the full 2000m either... (Jon, the 6x500m and 4x750m were done in about 9:50, aiming for 11 DPS for the first intervals then maybe speeding a bit up in the last ones... Don´t think I am very secretitve about my training - hoping more they will see it and get scared... )

[Liefcat]

Today I chose the "well-known" 4x750m+1´:

1: 2:29.1 1:39.4 29
2: 2:28.2 1:38.8 29
3: 2:27.5 1:38.3 30
4: 2:24.7 1:36.4 32
T= 9:49.5 1:38.2 30

Only felt the lactic burn in my thighs in the last rep... As opposed to my former race preparations I´m doing more 2k race pace directed 750m reps. Before the Danish IRC at the end of the month I think I can still do some faster than 2k pace reps...

[DavidHolmberg]

Last week back in regular erg training for the first time in ages, been working way to much but determined to at least train a few minutes daily

30/12 - 30 min @ 2.00 before breakfast, 25x40/20 @ 1.40 in the evening
1/1 - 4k @ 1.51/2R + 5x500 @ 1.40.5 /1r + 4K @ 1.50.5 (better and better feeling during the session)
2/1 - 30 min with the first 23 min @ 1.55 and the last 7 min @ 1.44
3/1 - 5x500/1R @ 1.38.2 with increasing speed for every interval
4/1 - 20 min @ 1.54 (so tired after a long nights work and only 3h sleep during the day)
5/1 - 5k @ 17.26, 1.45 speed and a fast last 300m, not maximal effort but not far from

Hopefully time for some longer steady state sessions during the weekend

[Liefcat]

Very impressive training, David, and very good first attempt on the ctc =D> =D>

Got me a pleasant surprise at Jutland IRC. Goal was "proces-oriented" - relatively low rating going sub 1:40. In reality kept 1:39 most of the way. Thought this would give me time round 6:35, but a good sprinting at the end got me a little lower:

2000m 6:31.3 1:37.8
0500m 1:38.1 30
1000m 1:39.1 30
1500m 1:39.2 30
2000m 1:34.9 36

New SB... A shot from the hips could be that keeping 1:38 most of the way should get me sub 6:30...

[Paul Victory]

Excellent 2k with a very strong final 500m Erik. Congratulations! =D> =D> =D>

[Liefcat]

Thanx, Paul

A little video from around the middle of the 2k: https://www.youtube.com/watch?v=SlF2oLeooYc . Sorry for the bad technique... [-o<

[Liefcat]

Slowly getting back in the game: 20´R18 5109m 1:57.4

[DavidHolmberg]

Very nice 2k Erik =D> =D> ... seems you are right on track, and a fast return to the erg after the race!

I havn't had the energy to follow my original plan, but have been doing "more than nothing" (and some running and XC skiing sessions not reported below)

7/1 - 16.5k easy distance @ 2.03
8/1 - 3x500/1R @ 1.35.0 / 33 spm
9/1 - 7k @ 1.53 (plan was 6x1500/1R but no energy, abandoned after 1k on the first rep)
11/1 - 16k @ 1.58 (with 20 min @ 1.53 in the middle)
12/1 - 10x500/1R @ 1.40.2 (conservative pacing to be sure to finish the session, last rep 1.34 with ok feeling)

[DavidHolmberg]

Have been keeping on training ok, some rowing, running and XC skiing. Since last time

14/1 - Easy steady state session - 60 min @ 1.59.6 / 21 spm
15/1 - 5 min @ 1.50 after I finished a XC-skiing session
17/1 - Another go at the CTC which is perfect in current training plan, now 5k in 17.12.3, splits as follows

1000m @ 1.44.9 / 27 spm
1000m @ 1.44.1 / 28 spm
1000m @ 1.43.8 / 28 spm
1000m @ 1.42.7 / 29 spm
1000m @ 1.40.6 / 32 spm

First rowing session in 2016 with an ok result actually , but unsure if I have enough time to be in competitive shape in february, realized just last week that they have moved the Championship date from 6th March to 20th February , just 5 weeks left now and calculating that I'm missing 3s/500m. My competitors are showing disturbingly good shape...

If I can go sub 17 on the 5k before end of january, I think there will still be a chance, so thats my first goal, will need training, sleep, a good diet and a healthy body though....

and.... well, I did 40 min @ 2.08 yesterday evening just for recovery purposes

How is your "game plan" going Erik? Any other with a competition in the nearby future?

[Liefcat]

Fantastic ctc result, David A pity that the Swedish Championship has been moved, but I´m sure your more than able to kick your competitors´ axxes...

"Plan" might be too big a word for my endeavours, but things are looking really fine for a sub 6:30 at the Danish IRC at this point in time...

[DavidHolmberg]

Thanks Erik!

Today didn't get to train until 9 pm, but a solid session, 12x600/2R @ 1.41.2 / 29 spm - threshold with a few harder reps in the end (maximal effort on last one)

600m @ 1.42.9 / 29 spm / 2R
600m @ 1.43.0 / 28 spm / 2R
600m @ 1.42.9 / 28 spm / 2R
600m @ 1.42.9 / 28 spm / 2R
600m @ 1.42.8 / 28 spm / 2R
600m @ 1.42.3 / 28 spm / 2R
600m @ 1.41.9 / 29 spm / 2R
600m @ 1.41.0 / 30 spm / 2R
600m @ 1.40.5 / 30 spm / 2R
600m @ 1.39.4 / 31 spm / 2R
600m @ 1.38.9 / 32 spm / 2R
600m @ 1.36.5 / 35 spm

[Liefcat]

12 reps That´s a superb display of willpower, David

At the Doctor´s today, a minor infection in my body and on antibiotics - not part of my plan (if I even had one...)... We´ll see how it all works out...

[DavidHolmberg]

12 reps That´s a superb display of willpower, David

At the Doctor´s today, a minor infection in my body and on antibiotics - not part of my plan (if I even had one...)... We´ll see how it all works out...

Hope you have a fast recovery, and at the same time give the antibiotics time to help clear the infection A few days of rest won't do to much damage.

[Liefcat]

Hope you have a fast recovery, and at the same time give the antibiotics time to help clear the infection A few days of rest won't do to much damage.

Thanks, David And antibiotics usually seem to do me good...

Sunday did my first erging in 6 days... Another 5k for the ctc - went fine, especially during the first 3k, which is all I need to do a good 2k... In the evening did 6x30"+1´: 1026m 1:27.7 35spm. Yesterday evening did something similar, now 6x40"+1´20": 1366m 1:27.8 36spm.

[DavidHolmberg]

Strong fast recovery as always, you don't seem to need a "build-up" period after sickness do you Erik!?

[Liefcat]

Strong fast recovery as always, you don't seem to need a "build-up" period after sickness do you Erik!?

Thanx, I hope you are right, but didn´t go quite as fast as I had expected. Saturday at the Danish Championship - had hoped for a 5th place and got it, but couldn´t make it work in the hard middle k. Time 6:36.9, and actually the Bronze did 6:31.2 - so couldn´t help feeling a bit disappointed that I couldn´t put up more of a fight for it...

Sunday 30´; 8339m 1:47.9 29spm. Yesterday ctc: 2021m - 2024m - 2023m. Terrible slow down in 3rd rep - but managed to get back on track. Not feeling fully recovered - and don´t know if from infection or the recent 2k race - or maybe I´m just (getting ) old...

[Liefcat]

Almost 3 monthswith no posting here - thouhgt I just might bump this thread up a bit...

No traces of the illness I suffered in January, so thingss are looking good health-wise and also a bit on the fitness side of things. Won a 6k in the beginning of March in my long, long lost and now found sprinty style - was up till 10 secs behind - some 48m was the max - but then slowly got back in the second half and got past with some 30m to: http://ergometertider.dk/?page=results&loeb=10047

Later I had an on-and-off participation in the World Erg Challenge - if nothing else it got me consistently below 110kg in a long, long time, now around 106kg.

Have been doing some OTW also, but a situation with lack of respect of one of the rowers in the boat I was in - made me sign out from the club - well I am member until June, and next year I will join my former club, Aarhus Rowing Club. I think that might give me a kick in the right direction, like reclaiming more of a winner´s attitude, whereas in Randers there´s a loser´s attitude (yes I know this sounds strange - but that´s how it is. Also planning to buy a boat, an Edon single sculler, should be suitable for a "beginner" like me...

A pretext for posting might be the announcement that it seems I will be doing a 1k first at Madchester and later the same day a 5k. Not going to reveal my "opponents" just yet, I don´t believe it´s official by now... So hopefully I can get in shape for those demanding distances

[zootMutant]

Erik! Very happy to see you posting! (And rowing, of course!)

10 seconds and 48 metres is quite a distance to make up in a 6K! Well done! =D>

The change back to Aarhus... rowing at Madchester... and looking at a single sculler... all sound like positive directions to me. I wish you the best!

Cheers,