Training towards a 6:20 2k

[damian.griffin]

Great 10km Jason, how many sessions are you putting in per week.

How much rest do you take ??

How do you control your weight ??

What type of weight sessions ??
Strength/hypertrophy/Endurance ??

Supplementing your diet or natural

[hewitt]

Great 10km Jason, how many sessions are you putting in per week.

How much rest do you take ??

How do you control your weight ??

What type of weight sessions ??
Strength/hypertrophy/Endurance ??

Supplementing your diet or natural

6 sessions on the erg a week. 1 sprint session and 1 hard 30min/5k pace row with the rest of them recovery type rows.

Doing weights 3-4 times a week,with the rest day inbetween every weight session.

The weight sessions are low weight and high reps.15-20 reps each set.

No supplements yet,just more fruit at the moment,Bannanas,Apples,Oranges...

[Liefcat]

Nice 10ks, Jason & Doc =D> =D> Yes, interesting that your 2nd 10k felt less hard, Doc

Low energy level in my body today. Opted for a 30´R18 recovery session:

30´ 7534m 1:59,4 18 120
06´ 1508m 1:59,3 18 116
12´ 1505m 1:59,6 18 118
18´ 1507m 1:59,4 18 118
24´ 1507m 1:59,4 18 125
30´ 1508m 1:59,3 18 124

A little HR drift from 20 min and on... Felt a little bit harder to keep up the pace and was also getting heated up because of the little air cooling at this low SR

[Mat]

Looks like recovery was the order of the day yesterday

Nice couple of recovery sessions Lee - especially like the HR info arising from them, on the training and recovery thread

Good 10k Jason, and it sounds like the weight training is going well too

Very steady 30' Erik - perhaps a touch of HR drift, but you can't exactly say that 124 was high

New session for me today - using low rate to improve power in my stroke, but at 1' intervals to ensure quality. So 20 x 1' SR20 with 1' active recovery;

285 (1:45.2), 286 (1:44.8 ), 288 (1:44.1), 290 (1:43.4), 288 (1:44.1), 290 (1:43.4), 291 (1:43.0), 291 (1:43.0), 292 (1:42.7), 290 (1:43.4)
290 (1:43.4), 290 (1:43.4), 294 (1:42.0), 293 (1:42.3), 293 (1:42.3), 293 (1:42.3), 293 (1:42.3), 293 (1:42.3), 292 (1:42.7), 296 (1:41.3)

Total 20' 5815m 1:43.1, 19 (rest metres 4174)

Really pleased with the session, as I do so little low rate stuff that I wasn't sure what pace to set, especially with 20 reps. I went for a pace that felt like I was working hard, but clearly not exhausting (these aren't sprint intervals despite the 1'). The splits in the second half do show that I did finally get into a rhythm which felt good.

Plan is do do this session every couple of weeks

[Liefcat]

Very interesting and nicely executed R20 intervals, Mat =D> =D>

Think I would like to try them as well, I like these on-and-off R20s

[Jon]

Jon, you're erging may be keeping your kids up but your avatar is scaring my kids and they're both over 18.

Even more scary than Freddy Kreuger then
Just seen your signature PB for a HM as a lightweight, now that is scary!

No supplements yet,just more fruit at the moment,Bannanas,Apples,Oranges...

What no lager?

New session for me today - using low rate to improve power in my stroke, but at 1' intervals to ensure quality. So 20 x 1' SR20 with 1' active recovery;

Total 20' 5815m 1:43.1, 19 (rest metres 4174)

Well disciplined session Mat which will no doubt strengthen your already solid stroke.

Wow, not posting for a couple of days leaves a lot of reading and catching, strong work everyone.

I also had some beers Friday night, though unlike Mat didn't actually get any training done (though only had about 4.5 hours sleep as in an unfamiliar hotel bed after a school re-union).
I worked early on Sunday morning, then the rest of the day was devoted to entertaining the children. I don't know what inspired me to do a half marathon, perhaps my target of achieving more metres this short month than I've accomplished in any one month before (inspired by Lee's impressive distance training).

Erik, I don't know how you managed intervals the day after your HM, and at that pace (3*1250 +5' at below 1:40/500).

Lee, you can forgive yourself for HDing, your training would make the SAS wince.

Damian, a very promising start to the season, Jason will talk you into some harder training. He's like the chief FS whip.

Mat, a brave attempt at your 60' PB so early in the distance season. I thought you'd had the HR strap repaired? You've not had much luck with your electronic devices recently, must be the savagely cold conditions in your barn. A good workout despite not going to plan.

Does anyone know if I enter the challenge series at this late stage (I've not done any yet), will my results go towards the team category for FreeSpirits? I did 8min13 secs when I was 19 years old after a fly and die effort at the Scottish Indoor Rowing Championship over this distance, so I'd just be happy to beat this (at twice the age).

Very interesting 2*10K HR data Lee. Your body seems to crave distance as though the further you go, the easier it gets. I can't believe the second interval as easier than the first and at a decent pace.

You're doing well to fit in three weights sessions per week and all the distance you've fit in too. I did weights once last week and was too sore to contemplate any more last week.

21097m 1:18.24.7 21097 1:51.5 26spm 167avHR TE 5.0, max EPOC 323ml/Kg (was 347 on T6c), done Sunday 6th Feb at 18:30

http://www.movescount.com/moves/move1234508

15:56.9 4300m 1:51.2 25spm 158EHR
15:48.7 8600m 1:50.3 27spm 164EHR
16.02.0 12900m 1:51.8 27spm 166EHR
16.16.2 17200M 1:53.5 27spm 168EHR
14.21.0 21097m 1:50.4 28spm 182EHR

OK, should have set up the PM4 to display 2K splits like Erik, would have been easier to interpret. I knew I was going off too hard and this ultimately meant there was lactate hovering at painful levels for at least the last 30mins. I let the pace slip a fair way before increasing the pace on the final couple of thousand metres. I'd love to do another in a couple of weeks, paced slower to start with as Kirby suggested to Erik. Why didn't I study this before setting out on a whim!? I found myself leaning to one side then the other to ease the burning buttocks, but afterwards found I needed an ice pack for about 20minutes! Did the job though, no significant pain this morning.

[hewitt]

You're doing well to fit in three weights sessions per week and all the distance you've fit in too. I did weights once last week and was too sore to contemplate any more last week.

That is the plan Jon.The next time i race at EIRC i will be just one big ball of muscle.


Very nice session Mat.I really like the look of that r20 session.

[Liefcat]

Very nice HM, Jon, especially for a first go =D> =D>

[Doc RowSlo]

Great HM Jonathan =D> =D> =D>

Mat: that sounds like my kind of session
Very nicely executed indeed. That pace doesn't look too easy at all at r20.

Erik: I'm not sure that a HR 0f 124 is too much to worry about there Nicely executed recovery.

Jason: Characteristically impressive steady 10k

[Mat]

Thanks guys - today's was certainly the most "enjoyable" low rate session I've ever done, and for the time being, it'll be these types of sessions that'll stand in place of weights to help improve power [-o< I'd heartily recommend the session, and I'm sure those of you who are used to low rate stuff will settle into a rather faster pace than mine. I'm happy with the starting point though

Jon - that's a very impressive HM =D> =D> Even more so given the fast start, and inevitable painful period to follow If you do get another in before long, then I'm sure you'll better that time even further

I thought you'd had the HR strap repaired?

Yes, this was the replacement sent by Suunto a few months back when the first one broke. DHL came to collect it this afternoon and whisk it back to Suunto again, and I've still got a fair way to go to catch up with Lee in terms of the number of replacements

[Jon]

Yes, this was the replacement sent by Suunto a few months back when the first one broke. DHL came to collect it this afternoon and whisk it back to Suunto again, and I've still got a fair way to go to catch up with Lee in terms of the number of replacements

Perhaps when I do more training I can wear one out too


Mainly a weights session for me at the gym today, though also managed 14K on the erg before and after.

5K 18:51.0 1:53.1 20spm 151avHR (a nod to Lee and Mat trying the low rate stuff for a change, felt quite nice)
2K 7.29.2 1:52.3 25spm 145avHR
weights then...
5K 17.55.3 1:47.5 28spm 164avHR

1000 1:50.7 27spm 155 Started with leaden body after weights, but negatively splitting helped get feeling a bit more loose
2000 1:49.1 27spm 159
3000 1:48.4 28spm 163
4000 1:47.4 28spm 167
5000 1:41.9 30spm 177

2K 7.27.9 1:51.9 27spm 160

(Left HRM running from start to finish, TE 3.5, felt really good today against expectations).

Not sure how I'll feel tomorrow, might see how it goes and try another TE 3.5 ahead of Wednesdays rest day, then hopefully a vicious session on Thursday (any suggestions welcome... I was thinking a distance waterfall if there is such a thing, negatively split 40,30,20,10 with a 5',4',3' rest)?

[Doc RowSlo]

.......then hopefully a vicious session on Thursday (any suggestions welcome... I was thinking a distance waterfall if there is such a thing, negatively split 40,30,20,10 with a 5',4',3' rest)?

Sounds nasty enough. Go for it

What did the weights session consist of BTW?
Nice collection of ergo's mixed in with them

[Mat]

Sounds nasty enough. Go for it

Nice collection of ergo's mixed in with them

I'll second that on both counts Jon Very nice mixed session today and very nasty one for Thursday - enjoy

[damian.griffin]

So Monday and Thrusday for me are days that require the speed pedal to be pushed down in my quest to HTFU.

Monday

Session 10x300m with 60 seconds rest - Rest 5 mins - Repeat

First Run

3000 - 9:06.7 - 1:31.1 - 33

Second Run

3000 - 9:04.6 - 1:30.1 - 34

Overall

6000m 18:11.3 @ 1:30.9

In January I set the target of completing these sessions is 1:30 pace throughout. Its nice to see a 1:30 average and better than each time I attempt this session I am feeling noteably stronger and faster. Managing to bring the second 3000 in faster is only feeling good.

I finished out the final 300m in 1:27.1 so I am holding pace thourghout. Looking forward to a nice slow row in the morning and the structured lifting of mass objects in the evening.

And always remember HFTU

[Jon]

Thanks Doc and Mat. I'm still experimenting a bit with the weights at the moment. The gym I use (Lyon Quays near Chirk), has Technogym equipment. I would prefer predominantly free weights and smith machines which is what I've been used to previously. I'm not sure I like this business of putting a key in and the computer readout telling you if you're doing it correctly.

The gym is full of New Year's resolution types at the moment, plus they had a promotional discount offer, so reliably getting on the equipment of choice is a little difficult. Today I did lat pull downs, shoulder press, low row, chest press, leg press (concentrating on quads). I was going to use the dumbells for bicep curls and deltoid raises. I'm aiming for 15 reps *3 sets presently, though it is a little hit and miss given my lack of recent experience with what weight suits. I over did things a little last week and it took 4-5 days before the DOMS subsided. I was reducing the weights then and doing extra sets, though I'm probably not strong enough to tolerate this yet. Today I don't think I worked quite as hard, so hopefully will be able to do some more tomorrow.

I've been trying to find some literature on weights for rowing, and came across something printed on the Australian website. It is here amongst other training guides if anyones interested: (not sure if this is available via UK site somewhere)

http://www.concept2.com.au/training/tra ... ining.aspx

Any other tips on weight training for rowing would be appreciated. I have some dumbells at home which I might get out for days I'm not at the gym. I might look at buying a bench for the garage, the cars don't fit in there anyway now it's full of children's toys!

Damian, nice looking session and a commendably fast pace. Looks like you're taking Jason's medicine quite nicely.

[Doc RowSlo]

Session 10x300m with 60 seconds rest - Rest 5 mins - Repeat

First Run

3000 - 9:06.7 - 1:31.1 - 33

Second Run

3000 - 9:04.6 - 1:30.1 - 34

Overall

6000m 18:11.3 @ 1:30.9

That is very, very nice indeed =D> =D> =D>

[Liefcat]

Nice training, Jon =D> And great finish on your 2nd 5k Interesting stuff that weight training

Interesting 2x10x300m+1´, Damian Reminds me of 10x1´+1´ Great execution

Did a shortened version of Andrew´s 8x500m+1´R20, but only 4 reps:

1. 1:39,3 20 155
2. 1:38,9 20 156
3. 1:39,5 20 158
4. 1:37,6 20 165

Left room for some weights, including bench press, which I believe will help my posture while erging...

[hewitt]

Very nice session Damien. What was the stroke rate.

Evil looking R20 session Erik.

Last night i went for a 30min row on RowPro,but there was no one there to really push me to a PB,so i eased off in the last 10min.But on Wednesday afternoon i have joined a 30min with Warren Matthews and Charlie Brown. That should be a good mix up.

30min...8503m... 1:45.8 ...r27

I did another weight session just after this row,just for the extra burn.The weights are working well.I seem to be aching in all the right places.

[Mat]

That's a good fast set of 300's Damian

Erk - very powerful low rate 500's

The weights are working well.I seem to be aching in all the right places.

That sounds right to me Jason Nice 30' too - look forward to seeing what Wednesday brings

Jon - sounds like you're settling into the weights well. There is another option you may wish to try, especially if the gym is busy which makes getting onto equipment for 3 sets difficult, and time consuming - works well on selectorised equipment. Use a weight with which you can do, say 12 reps. Complete the 12 reps (or however many you can do), then immediately move the pin down by 2 plates (i.e. lighter), and do as many as you can (may be another 4 or 5), then move the pin down again and repeat. The aim should be 20 reps in total, exhausting the muscles at each weight before going to the next, and continuing until you've completed 20. It can be just as effective as 3 sets (some research shows this to be even more so).

Steady recovery 10k for me today - 38:13.8, 1:54.6, 26

[stumpy]

As someone with little weights knowledge that seems to fit with what I do on the M/cs only I start light with 15 reps build up to a max usually 5-10 then work back down again. Interesting how most of us seem to of started doing weights now and are all getting doms so it must be doing some good somewhere. As you guys may have noticed my training has now moved to the FM but this is with the aim of still improving my 2k time so will follow this thread with interest
Keep well, row hard and strong guys.

[Jon]

There is another option you may wish to try, especially if the gym is busy which makes getting onto equipment for 3 sets difficult, and time consuming - works well on selectorised equipment. Use a weight with which you can do, say 12 reps. Complete the 12 reps (or however many you can do), then immediately move the pin down by 2 plates (i.e. lighter), and do as many as you can (may be another 4 or 5), then move the pin down again and repeat. The aim should be 20 reps in total, exhausting the muscles at each weight before going to the next, and continuing until you've completed 20. It can be just as effective as 3 sets (some research shows this to be even more so).

Steady recovery 10k for me today - 38:13.8, 1:54.6, 26

That's great advice Mat, thanks very much. Great to have some evidence behind the technique also thanks. I used progressively lower weights with the curls I did last week but mainly from one set to the next. I was finding myself doing this a little with some of the weights yesterday (most notably the bench press), only through virtue of the fact I was too weak to carry on otherwise

only I start light with 15 reps build up to a max usually 5-10 then work back down again.

I'm not sure I follow you here Colin

It certainly is interesting many of us are taking up weights, I think there was a common thread of discussion at EIRC how to improve things from here (Mat was talking about weights at BIRC also). Probably a very good time in the season for us to be incorporating them. There was a thread on C2 forum about 'revealing too much' I read, which was questioning whether people should reveal so much about their training when we are competing against one another. I personally think being transparent with training is a major factor in drawing people to the sport and retaining them. It is certainly a strength of our forum in particular. The more competition there is, the more fun it gets.

Good strong 30' Jason, should provide a good stepping stone to improve the next attempt. =D> =D> FS no longer in boat 1 position and that's before the really big guns reveal their attempts, oh well, doing well in the overall standings and I'm sure we'll improve the total distance by the month end.

Just read Mat's comments about Erik's 500s, I'd not noticed the stroke rate =D> =D>
Must try me some of these!

Nice strong recovery row Mat. =D> =D>

I didn't sleep so well last night with a bit of pesky cough and a headache, not sure whether cumulative training load is catching up. Must take it easy today, perhaps some more weights in the mix.

[damian.griffin]

Nice 30min spin this morning.

30 7755 1:56.0 20

6min 1534m 1:57.3
12min 1537m 1:57.1
18min 1543m 1:56.6
24min 1551m 1:56.0
30min 1592m 1:53.0

Feeling more confident with the increase in distance.

[Liefcat]

Good, strong 30´ row, Jason =D> Looks like you can PB on Wednesday

Nice recovery rows, Mat & Damian =D> =D>

[Jon]

A bit of a mix up for me today. Thought I'd have a play around with some short distances to lay down some markers before getting into the weight training and hopefully obtain some more power.

WU: 2K, stretch, 1K

200m 32s 1:20.0 39spm 158avHR at highest DF of machine (145 only though)
100m 1.20.5 41spm 149EHR
200m 1.19.5 38spm 167EHR

500m CD

200m 32.4s 1:21.0 38spm 154avHR at DF 120
100m 1.21.5 40spm 144EHR
200m 1.20.5 37spm 165EHR

5000m 17:42.2 1:46.2 28spm 169avHR
15min 4020m 1:51.9 25spm 160avHR

TE 3.8. So much for taking it easy, not sure what possessed me - had to lie down for an hour on getting home feeling decidedly wiped out! Not feeling hungry I ate a huge plate of mixed beans, tuna and olives then had a supersize can of rice pudding, thankfully feeling better (probably completely depleted glycogen stores).

Day off tomorrow and possibly may need an easy day Thursday instead of painfest.

[stumpy]

Sorry Jon it was a bit vague what I meant to say was that when I'm on the leg press for instance I always start off with 15 reps using 30 kgs or so lighter than what I plan /think I can go upto, then adding one plate per 15 reps till it gets to my maxium then I reduce the weight down again to my starting weight, hope that makes more sense. I'm not sure if this is the best way to use the leg press so any comments welcome.
today for me 2 hours at the gym
6k easy @ 2:08 pace r23 TE 3.0 epoc 63
yesterday was 5k at same pace/ rate TE 2.4 epoc 37