Training towards a 6:20 2k

Liefcat · Post by **Liefcat** » Tue Jan 17, 2012 10:19 pm

Back in the game Mat, with your 3x12´

I guess more positive than negative (

) splitting, but huge effort getting past a HD in 3rd rep

Mat wrote:Got any videos Erik

No, unfortunately

Mat wrote: I'd love to see one arm / one leg only

What would you like - same arm or opposite arm

Jon · Post by **Jon** » Wed Jan 18, 2012 7:13 am

Blimey O'Riley Erik, nice 10*1 session, you d'man!

I thought you had been 'sub 1:30, (1:29.5 ish is scarily good) I suspect around the time you were kicking out your 2K PB .... though you are close now with just 0.1s, but then your other form has been superb too, particularly short intervals

Another solid as a rock 30' Jason and at a worthy low rate

Excellent breakthrough fast interval session Mat

, I like to think the ability to push the HR is an indicator of fitness and mental strength. I'm not sure what effect your medication may be having on your maximum heart rate (I doubt there is much published about this kind of effect, you won't find many volunteers to go through the torture we put ourselves through, particularly those people taking new medication)! A very strong 3*12' session, I'm not surprised the HD demons were circling, I still don't think we give enough praise to a few positively split sessions now and again. It would benefit the ability to recover a reasonable or excellent time at a race after setting off too fast.

Another rock steady 30' from yourself Erik after some interesting (and perhaps comical) drills

I had a rushed session last night in between working at my local practice and going off for an evening shift at the cooperative out of hours service. After a five minute warm up, I started a sub-max 2K with the intention of a 6:40 pace, but then I'd done a 6:37 quite recently and so I pushed for around 6:30 pace, but after 500metres decided to abort - a 6:30 is no easy time for a 2K and I wasn't in the mood. Onto a 5K which I set off far too fast on also, but then rowed it like a variable interval piece finishing at around 17:40, 5min cooldown. Long work day and likely rest from exercise today

hewitt · Post by **hewitt** » Wed Jan 18, 2012 11:52 am

Nice training guys.Glad to see we are all nearly back to full health again.

Today was a bad mojo day for some reason but i made up for it with meters instead of quality.

I joined Lee and Warren on RowPro for a 10k put bailed out after 6k.

I don't have a good reason for bailing out.So i joined a 30min session with 3 others a bit later.

6023m...1:46.4...r27

30min...7952m...1:53.1...r23

2k cool down.

Something fast tomorrow i think.

Mat · Post by **Mat** » Wed Jan 18, 2012 6:15 pm

Jon wrote:...a 6:30 is no easy time for a 2K...

You're right there Jon

Jon wrote:...and I wasn't in the mood...

especially if that's the case

Still - at least some reasonable training was achieved, with the variable paced 5k, so good save to the session

Plenty of metres there Jason, and good to see you plug in and row a 30' after baling on the 10k =D> =D>

Not trained myself yet - hoping to do so later, though the digestion of the pub tea I've just had may have a bearing on that

Quick Question - are we entered in EIRC relay yet Do we think we can find fourth member (especially given the strong competition we're likely to face if the C2 forum is anything to go by

Entry deadline is Friday,a nd mine will go off tomorrow - can enter the relay with my entry of we feel that we can do it

Answers on a postcard (or just this thread) real soon....

flatlander · Post by **flatlander** » Wed Jan 18, 2012 6:16 pm

hewitt wrote:Nice training guys.Glad to see we are all nearly back to full health again

If only that were true

Having rested 5 days with little pain, I decided a return to the erg was timely. I decided to aim for 30 mins UT2 pace, and push onto UT1 if things felt good. After 6-7 minutes at 2:03 pace, things felt ok but not strong in the back. Upping it to 1:57 pace (in an effort to tell myself it was just a little stiffness) proved a bad idea. Pain in lower back, not really bad, but noticeable, and it all feels a bit weak. Frustrating, as I have loads of energy.

Decided to stretch and go for a moderate 5K run which was absolutely fine, thank goodness.

Will have to steer clear of rowing for longer, and run/cycle for a while, as well as getting someone to take a look at my back.

In the interests of maintaining sanity, I might give the forum a wide berth for a while, until it is healed. Then I will be back

Liefcat · Post by **Liefcat** » Wed Jan 18, 2012 8:44 pm

Too bad to hear about your back, Andrew

In more benign cases I think it can be felt after the rowing and not during - so I´m afraid it´s a bad sign when it gets worse while rowing...

Where is the pain located

Anyways, probably a good idea to take some time away from Miss Erg and do some excellent crosstraining

And too bad with the lack of Mojo, Jason

But gr8 save with a follow-up 30 minutes

Definitely one has to be some kind of in the mood to a 6:30 TT, Jon

And on top of that especially the mind can play some tricks to feel "not in the mood" - has a lot to do with expectations - so of course one solution could be "now I do a 2k as fast and as good as I can" - but of course that´s easier said than done

Really like your punishment session - 5k on and off - and then overall pretty fast - most impressive

More drills for me today... Not as funny as yesterday´s (

) - mostly some "legs only" at max DF (=207)... Well - maybe it looked funny

- wore my weight lifting belt to really push at the catch and at the same time inhibitting breathing to a certain extent, went great

Then tried some alternating SR at DF=180 - two "attempts" on 500m:

500m 1:30.3 37 (.......) 1:29.6 36
100m 16.3 48 (.............) 16.4 48
200m 19.3 28 (.............) 18.8 29
300m 17.5 38 (.............) 17.7 37
400m 19.7 30 (.............) 19.1 31
500m 17.5 41 (.............) 17.6 37

Very mentally demanding - but possible to some extent. In the first go was a bit too sloppy in the "low-rate" splits - in the second go focussed on these - but then a little bad timing in the middle rep. All in all pleased with this

Then decided to do some up-rated training (I said up-rated

) - some 400m+1´ - after 4 reps really felt it and decided to do "only" 6 reps:

1: 1:15.4 1:34.2 36
2: 1:15.2 1:34.0 36
3: 1:14.7 1:33.3 35
4: 1:14.5 1:33.1 35
5: 1:14.3 1:32.8 36
6:1:11.4 1:29.2 40
T= 7:25.4 1:32.7 36

Really "funny" with breathing in rest periods - after 1st rep calm breathing after 20 secs after rep 4 and rest heavy, heavy breathing all of the time

Anyways - was what I came for with this session - so I certainly got full value

In the evening went to see a women handball game - local derby: Randers agains my ´old´ town, Aarhus. Aarhus had very young players - while Randers had more experienced - and the grand old lady, Kathrine Fruelund, (scored 15 goals in the Olympic final 2004 against South Korea - and was player of the Tournament) - today she didn´t make as many goals - but she was chasing the opponent players all over the field - fighting for every ball and goal - and was mot deservedly elected as player of the match. Result: Randers crushed Aarhus with 33-22

$\:D/$ $\:D/$ $\:D/$ $\:D/$ $\:D/$ $\:D/$

Mat · Post by **Mat** » Thu Jan 19, 2012 9:50 am

Really sorry that the back is still not responding to time away from the erg

It is encouraging to hear that you are able to run without any real problems, so at least you can mix CV training in with your weights

. I'm sure that we all understand you decision not to post for a while, and look forward to hearing of your return in the (hopefully) not-too-distant future

Another interesting training mix Erik - continuing to build on your power and sprinting strengths

After two strong 500's, you can't really be blamed for calling it a day after just 6 reps of 400's, especially at that pace. Another great session

=D> Sounds like the handball was a great game too

Two sessions to report, but neither anything really to write home about

Last night I thought I'd try this thread's adopted favourite session - 10x1'r1'. After so little work at pace recently, I decided to start around 1:34-5 and see how it felt. Horrible was the answer

Only managed 5 reps, and with splits of 1:34.6 / 1:33.7 / 1:34.0 / 1:33.7 / 1:34.0

Finished off with a 6k "blind row" which came in at 1:54.7 pace

This morning was a HR capped row, which will be my norm on Thursday mornings when I'll be switching from evening to morning sessions. Encouraging increase in pace at the 145 cap compared to a couple of weeks ago when I was full of cold;

40' - 10436m, 1:54.9, 26, 143 (previous 1:56.9 with 144 AEHR)

Iain · Post by **Iain** » Thu Jan 19, 2012 11:25 am

Liefcat wrote:Too bad to hear about your back, Andrew In more benign cases I think it can be felt after the rowing and not during - so I´m afraid it´s a bad sign when it gets worse while rowing...

I have found that I am much more aware of pain at very low intensity sessions (presumably low endorphins), so not sure whether this is as definnitive as you suggest as I have no idea how hard 1:57 pace is for you (I would struggle to do 2 x 2k at this pace at present, so you see my difficulty!).

Just a thought.

- Iain

hewitt · Post by **hewitt** » Thu Jan 19, 2012 12:15 pm

Sorry to hear about your failure on the 10x1min Mat.

I thought you would have enjoyed them.

Nice Set of training there Erik as well.

Look after the back Andrew.I found that gentle exercise helped and stopped it seizing up.

Today i dragged out one of Gary's painful sessions from last January.

And was very pleased to see that i am stronger and faster than then.

Last years times in brackets.

6400m...20:23.5...1:35.5...r29(6400m...20:30.9...1:36.1...r30) Average.

400m...1:38.0...r29(1:38.1...r30)
400m...1:37.0...r29(1:37.8...r30)
400m...1:36.3...r28(1:37.5...r30)
400m...1:35.6...r28(1:37.5...r30)
5min rest
500m...1:37.8...r28(1:37.9...r30)
500m...1:37.4...r28(1:37.5...r30)
500m...1:37.2...r28(1:37.3...r30)
500m...1:36.6...r29(1:37.2...r30)
5min rest
400m...1:36.2...r29(1:36.2...r30)
400m...1:35.3...r28(1:36.2...r30)
400m...1:35.0...r29(1:36.2...r30)
400m...1:34.7...r29(1:36.0...r29)
5min rest
300m...1:31.8...r30(1:32.8...r31)
300m...1:31.8...r30(1:32.3...r34)
300m...1:31.3...r32(1:31.3...r35)
300m...1:31.1...r32(1:30.3...r35)

1min rest between each rep.

Liefcat · Post by **Liefcat** » Thu Jan 19, 2012 1:39 pm

"The horror! The horror" (Joseph Conrad)

No - marvellous of you to try the 1´+1´ intervals, Mat - seeing how you´re doing now on medication

I was afraid, however, you two wouldn´t get along just fine...

I hope it´s a consolation for you that you have done far better 6x500m than this - always did great at those distance reps

Nice ending with blind row - and as you say encouraging that your 40´ session today was an improvement both in pace and HR

=D> =D>

Interesting that you found those old Gary Dakin sessions, Jason

Must say - it looks like a mighty fine execution

Wouldn´t know - not fancy doing them myself...

Not very happy to add something to this long list of "sickness"... Let me just start to say - I´m fine

Well - last night in my bed my HR was rather high (have experienced that before) but also rather irregular (new)... Today still irregular so thought I would wear a HR belt while erging lightly - stopped a couple of times to "feel" my HR before stopping completely:

2´ 532m 1:52.7 106(=EHR)
4´ 533m 1:52.5 125
6´ 464m 2:09.3 185
7:46.3 294m 3:01.4 173

Not feeling dizzy or out of breath - but HR very irregular and on PM4 going up and down... Didn´t even take a bath - but went straight to my doctor... The nurse took an EKG, the doctor checked it and said nothing serious or acute - but made an appointment for Monday to check up on me

So once again - I´m fine, just taking some days with lighter aerobic training

Edit: Some hours later my HR is still a bit irregular - but now I can sense a sort of "rhythm". Still hoping for fully return to "normal"

Liefcat · Post by **Liefcat** » Thu Jan 19, 2012 9:43 pm

In the evening did yoga and it went fine

In this other gym ergs are suffering from bad maintenance, but the best one was OK, but DF "only" 170, happy to get max 975w at that drag after a long day

Wolfmiester · Post by **Wolfmiester** » Fri Jan 20, 2012 8:54 am

Awsome stuff as ever guys, and good reading as normal too.

Andrew, sorry to hear about the back. Having just gone through two weeks of it you have my simpathy

hewitt · Post by **hewitt** » Fri Jan 20, 2012 10:38 am

Glad the Heart is ok Erik.

Scary moments.

Today i joined a session on RowPro.It was supposed to be a recovery day but in for a penny in for a pound.(Plus my shadow Lars was there.)

1500m...1:55.0...r22
1400m...1:53.1...r22
1300m...1:52.5...r22
1200m...1:51.5...r22
1100m...1:50.1...r22
1000m...1:45.0...r25
900m....1:39.8...r27
500m....1:33.9...r29

2k cd ...8min.

Feel good today again.I could rip a tissue.

EDIT: Just finished another 30min...7606m...1:58.3...r21

Liefcat · Post by **Liefcat** » Fri Jan 20, 2012 3:51 pm

Looks like you had great fun on RowPro, Jason

Interesting interval session with sharpening in last 2 or 3 reps

=D> =D> Your Mojo is definitely back

Yes, and my heart got it´s rhythm back - last night in bed - around 2am - felt my pulse doing its good old regular beats again, and it´s been there since. Did the session I terminated yesterday again today - but at a lower pace:

22´ 5197m 2:06.9 21 107(av.EHR)
02´ 469m 2:07.9 22 76
04´ 467m 2:08.4 21 102
06´ 468m 2:08.2 22 113
08´ 470m 2:07.6 21 134
10´ 473m 2:06.8 21 137
12´ 474m 2:06.5 21 102
14´ 474m 2:06.5 22 111
16´ 476m 2:06.0 21 105
18´ 477m 2:05.7 22 102
20´ 473m 2:06.8 22 105
22´ 475m 2:06.3 21 106

As you can see - after 8 to 10 minutes the monitor showed a higher HR - but partly rowing with one "arm" (

) - could use the other to palpate pulse - felt absolutely normal, possibly just above 100bpm

Then did some bursts with HR showing - behaved very nicely

Maxed at "only" 945w 57spm - but as Iain said, it can feel pretty hard without the adrenaline - and didn´t want to push it unnecessarily today...

Mat · Post by **Mat** » Fri Jan 20, 2012 8:00 pm

hewitt wrote:Today i dragged out one of Gary's painful sessions from last January. And was very pleased to see that i am stronger and faster than then.
Last years times in brackets.

6400m...20:23.5...1:35.5...r29(6400m...20:30.9...1:36.1...r30) Average.

Great session Jason, and a cracking execution. Very fast and powerful =D> =D> =D> Today's session on RP was non too shabby either

=D> =D>

I'm glad to hear that the heart rate seems to have settled down now Erik, and hope that it continues to respond normally in training during the days ahead. The HR data from yesterday's session looked very worrying (I'm sure I've never seen 185 from you

), so really pleased that all seems normal again

Today's low paced session looks pretty sensible in the circumstances

First session on the new erg this morning

Not the best outcome though. Went after the sub-1:40 CTC performance, but unfortunately pulled up halfway through rep 5 (intervals paced at 1:39.8, 1:39.6, 1:39.8, 1:39.6, 1:46.4). Frustrated with myself afterwards, as I think this is a good training piece, and I'm sure that if I could have got through that one, I could probably have finished the lot, especially with a slight slower #6. Mind you, it was hurting from rep 2

Still, hoping for one more shot before month end

Was about to start the usual cooldown paddle to bring the metres to the usual 10k, when I decided to get something more out of the session. Ramped the DF up to 10 (DF:234), and did a strength building 10x1' r1' R20 session, concentrating on maintaining a powerful leg drive. The total for that session was 10' - 2769m, 1:48.3, 19, and felt like a worthwhile end to the morning's training

Jon · Post by **Jon** » Sat Jan 21, 2012 8:11 am

That must have been really worrying about the heart beat feeling out of whack Erik, it sounds though as if it may have been ectopics as opposed to fibrillation thankfully (very difficult to tell without ECG) - less caffeine for you. I'm glad things have reverted at least.

Glad to hear your women's handball team is hot in Rander's Erik, perhaps this set your heart a flutter?

Mat, considering your recent lack of the faster intervals that is a worthy start to the difficult 1 minute on / off session. It is a fine line sometimes between stopping and continuing, the confidence can play tricks, great pace you managed considering. Very nearly a great ctc effort, that fifth interval is really the crunch point, mind you I stopped before the sixth (somewhere around there the HD demons are circling)!

Storming Gary session Jason, very well judged pace. Looking good to compare that against last year.

Three days off training for me this week, must say although not mentioned the back has been getting worse instead of better (I think ligamentous sprain from sloppy technique and not using my back muscles at the catch) - sharp central low back pain, though still able to erg, yesterday only just, though this morning it feels a bit better. I hear what you say Iain about pain improving whilst exercising (the other phenonema is nervous accommodation; when you have repeated nerve impulses, they reduce their transmission, perhaps blood flow has an effect also??). It does raise some concerns though as to fitness for EIRC, though I'll be there is some shape or other.

2*2K 4000 1:40.8 24
6:45.8 1:41.4 24
6:40.6 1:40.1 25

CD 2K (2'later) 7:08.6 1:47.1 23

I worked very hard in the second interval in a long drawn out sprint, something I have developed over the last few months, or perhaps the anaerobic training is helping. HR was up to 185. Another faster sub 6:30 2K must taken place soon, as must the ctc. I've entered 6:22 for EIRC, though certainly by BIRC I want to be below 6:20.

Mat · Post by **Mat** » Sat Jan 21, 2012 9:33 am

Really sorry to hear about the back Jon

Good that you're able to erg through it, and hopefully this will help rather than hinder its recovery [-o<

Jon wrote:It does raise some concerns though as to fitness for EIRC, though I'll be there is some shape or other.

It does sound as if we'll be a couple of tired old crocks turning up to EIRC

Good job Jason's firing on all cylinders

Having said that, 2x2k at that pace is not to be sneezed at Jon =D> =D> I'm sure that when you're head is in it, a sub 6:30 2k will certainly help the confidence in preparing for EIRC

For the record, I've put down 6:25 for EIRC, and right now I'm not sure I'll manage that

There's a whole three weeks left to prepare though

This morning's session was a 10k during which I was supposed to start with a relatively "easy" 1:48, and then gradually increase pace from 5k. The only problem is that 1:48 didn't feel easy, and I was already making deals with myself by 3k

Finally persuaded myself to push through to the end though;

2k - 1:47.4, 28, 152
4k - 1:47.8, 28, 157
6k - 1:47.4, 28, 159
8k - 1:48.2, 29, 163 (had to ease the pace)
10k - 1:44.8, 29, 173 (could finally see the finish line!)

10k - 35:43.7, 1:47.1, 28, 160

There'll be plenty of training around this pace in the week ahead, and I'll hope to scrape a time close to 35:20 for the C2 Challenge by month end (how times have changed

)

hewitt · Post by **hewitt** » Sat Jan 21, 2012 11:48 am

Looks like me and Mat will be sat next to each other at EIRC.I put down 6:25 as well.

flatlander · Post by **flatlander** » Sat Jan 21, 2012 1:31 pm

Good training going on as ever. Glad your ticker is OK Erik. Heart aberrations can be a worry. Mine does odd things as well sometimes

careful with the back, Jon

My back is mending, slowly. I have managed a couple of 5k runs and a 16k bike ride, as well as bw squats and some shoulder work. Dare not try rowing tho until I have seen the back specialist (next wk...)

Liefcat · Post by **Liefcat** » Sat Jan 21, 2012 5:23 pm

Hopefully that back expert can find out and explain what seems to be the trouble, Andrew

Still a good sign that you are able to run and do bw squats

A lot of sessions - on your new erg, Mat

=D>

=D> First the ctc, sure you must feel a bit disappointed after a good promising start sub 1:40...

Then a very interesting max DF (235

) session - that´s pure Paul G style

Along came a 10k - well fought for dragging it all the way home - finished well below 1:48 pace

=D> =D> =D> Not so easy to be competitive on the Challenge Series when struggling with illness - personally I found out about that 2 years ago - but you still have more than a week to make further improvement

Yes, sorry to hear about your back trouble, Jon

Had sort of forgotten about it after your fantastic 10x1´+1´... Not so good if it´s central - but gr8 to hear you were feeling better this morning

Anyways, also very impressive 2x2k: good that back was working OK and that you did some fast sub-max 2ks and that your long sprint was paying off

=D> =D> =D> =D>

Thanx for the support, guys - and thanks for your analysis, Jon

After reading your suggestions and about ectopic focus I´m pretty sure that played a part - clearly felt some harder beats... Sure, Jon - I will just have herbal tea and water, please

Doctor´s orders...

And I think you are right I got excited about watching that handball game - and I had also just seen the entries for Danish Champs - 21 in my group. I also remember I got nervous at first about it last year as well - seems very overwhelming - until I realize it will most probably end up in some kind of showdown between Thomas Jensen and me

Liefcat · Post by **Liefcat** » Sat Jan 21, 2012 9:25 pm

Of course - last few days have been a bit of rollercoaster... With (less than) one week to Danish Champs thought I should do something faster today... Chose the ctc to see how far it would get me in the reps - yes you are right it is very good training. DF=180 and rest periods 1´10": 17:46.5 1:38.0 29

:

: ctc jan 002.jpg (248.77 KiB) Viewed 926 times

Surprised how well it went: breathing was fine, could push harder if needed og rate higher when that was needed. After rep 4 I was confident I could improve - and did, almost 5 secs

So judging from today´s training: looking good before Danish IRC

Jon · Post by **Jon** » Sat Jan 21, 2012 9:53 pm

I'm hoping now I've not been too optimistic on the time for EIRC

I really think I should be able to go faster thinking I can go harder and faster on intervals now, it just comes down to the day, then as long as I've given it my all I'll be happy whatever. The experience is important for the future, always thinking about going faster in the future (though in reality seemingly staying at about the same level no matter waht

)

An excellent 10K Mat, really very encouraging

, I knew to tap back into that long distance fitness was just a matter of fine tuning, really not far off a very fast piece.

Stonking CTC Erik, you've seriously upped the stakes there, very confidence inspiring ahead of the Danish Champs. For a moment I forgot how significant the stress is when thinking about a race, it certainly makes my heart beat more quickly when mentally visualising things. The preparation is looking superb with some really superb sessions over the last few months

[-o<

No training today, up at Mat o'clock for work (05.30) then lacking motivation more than anything.... need to do some more gentle work on days like today as opposed to nothing

Mat · Post by **Mat** » Sun Jan 22, 2012 9:44 am

hewitt wrote:Looks like me and Mat will be sat next to each other at EIRC.I put down 6:25 as well.

Looking forward to it Jason

(not so much the 2k, but happy to keep you company

)

flatlander wrote:My back is mending, slowly. I have managed a couple of 5k runs and a 16k bike ride, as well as bw squats and some shoulder work. Dare not try rowing tho until I have seen the back specialist (next wk...)

Good training Andrew, and a sensible plan too

Liefcat wrote:17:46.5 1:38.0 29 :

Fantastic CTC performance Erik

Really encouraging to read about your confidence from interval 4 too

Certainly looking good for the Danish IRC

Jon - I'm sure that your optimism is well founded. I'm sure that we all recognise that you have the capability to go significantly sub 6:20 if work didn't get in the way

, but that even with somewhat sporadic training, you'll always be capable of delivering a 2k somewhere between 6:20 and 6:25. The nest few weeks training will of course determine where on that scale you'll be

I'm still following my "recovery plan" from March/April last year, and today had the 3 x 18' session planned. Afterwards I looked out my comments from the same session last year;

Mat wrote:3 x 18' UT1 today with just a quick 2' respite between intervals;

18' - 4920m, 1:49.7, 27, 152
18' - 4930m, 1:49.5, 27, 160
18' - 4958m, 1:48.9, 28, 167

Total 14808m, 1:49.4, 27. EPOC 160, TE 3.9, MHR 167, AHR 151

Good sweaty session, and felt hard towards the end of the last interval - took some concentration to keep the splits steady. Happy with that

This morning's went something like this;

18' - 4940m, 1:49.3, 27, 150
18' - 4965m, 1:48.7, 27, 155
18' - 5025m, 1:47.4, 28, 166 (had to break 5k)

Total 14929m, 1:48.5, 27. EPOC 152, TE 3.8, MHR 166, AH 146

Didn't feel easy, but really encouraged to find I'm faster than the previous session, with lower HR too. What's even more encouraging is that 3 days after last year's session I pulled a (at the time) SB 10k at 35:13 (and then an FM in the same day for some crazy reason

). I'm feeling pretty positive right now

hewitt · Post by **hewitt** » Sun Jan 22, 2012 12:49 pm

Very nice CTC Erik. =D> =D> Looking good for the Danish.

Also a nice set of 18min there Mat.Looking strong again.

No training yesterday as i was up "before" Mat o'clock.

4:30AM.

Overtime called.

Short session today during my dinner at work. 1100m, 90sec rest ,500m,1min rest,500m.

1100m...1:35.8...r29
500.......1:35.9...r30(that stung)

500m.....1:34.7...r31(not as bad as the first 500m)

2k cool down .7:35...r23

I am not feeling great about an all out 2k much under 6:30.But i will be there giving it my best shot.

Liefcat · Post by **Liefcat** » Sun Jan 22, 2012 8:54 pm

Most impressive that you chose to work further on the 1:48 pace, Mat

=D> And then in the very long 3x18

´

Interesting interval session again, Jason

=D> Definitely looks sub 6:30 - maybe your expected time 6:25 won´t be far from the actual one

Some sprint work for me today at DF=180. First 4 hard strokes from standing start - best attempt was 1:44-1:24-1:14-1:13. Then some race starts - and then a 300m: 47.5 1:19.1 48spm [15.7 - 15.8 - 16.0] - then 2x1´+3´: 343m 1:27.4 33spm and 354m 1:24.7 37spm.

Danish Champs is getting closer now - and I might put up some smokescreen to hide exact training data on this thread...