Training towards a 6:20 2k

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Re: Training towards a 6:20 2k

Post by Mat » Wed Oct 26, 2016 5:58 pm

Hard 30' this morning - thought I might manage 8300m, but just short at 8293m, 1:48.5, 26, 151 8)
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Re: Training towards a 6:20 2k

Post by Liefcat » Sat Oct 29, 2016 5:19 am

Well done, Mat, on the ctc :!: =D> =D> Yes, I had guessed you beat my time, and you did... :fswink: Also well done on the 30 minutes the other day - it´s definitely coming back to you :!: 8)

And you might have caught me on the wrong foot... No no. 4 this Monday due to travelling the whole day - made me quite tired... Then did slow 10 minutes rows Wednesday and Thursday... Then Thursday was my fine and long awaited debut on the tennis court - we played double for two hours... Then Friday I was quite sore in all of my body, but still did a rather fast 10 minutes: 2852m with an EHR of 147, so didn´t feel too hard, really... :wink: Maybe I will still have a go at the 10k... :wink:
Last edited by Liefcat on Sun Oct 30, 2016 12:56 am, edited 1 time in total.
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Re: Training towards a 6:20 2k

Post by Liefcat » Sun Oct 30, 2016 12:56 am

Animated by the surprisingly good 10 minutes I did Friday I went for the 10k today. Not the big crises along the way, passed 5k in 17:53. Still the middle piece felt very, very long... So happy to announce I cracked the 36 minutes that I had a dream of in the beginning of the month:
35:56.6 1:47.8 30spm :D :D
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Re: Training towards a 6:20 2k

Post by Mat » Sun Oct 30, 2016 9:26 am

Liefcat wrote:So happy to announce I cracked the 36 minutes that I had a dream of in the beginning of the month:
35:56.6 1:47.8 30spm
I knew you could do it Erik =D> =D> ^O^ ^O^ =D> =D> Sounds like a really well executed row, which delivered a well-deserved result :fsbgrin: :fsbgrin:

I don't think I'll be giving it another go - I've been away for part of this week with no access to the erg, and so this morning rather than a hard 10k which I'd have probably have baled out of partway through, I went for a sub 140bbm, low rate 30' (7785m, 1:55.6, 21) followed by a 6k run around the block 8)

Hoping to stay in Boat 1 this month, because I don't think I'll be anywhere close next month. 1k was never my thing even in the good old days [-X =; [-( :lol:
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Re: Training towards a 6:20 2k

Post by Liefcat » Thu Nov 03, 2016 1:47 am

Thanks for the confidence in me, Mat :!: :fssmile: Didn´t look too well at the begining of the month, but was able to make some small, but consistent, improvements :!: And got another SB Tuesday, just converting the 10k pace into a 30 minute beast: 8340m... Of course nothing to brag about, but I´ll take those small things coming my way... :wink:

That´s a serious duathlon, Mat - definitely you got a lot of aerobic power :!: ^O^ ^O^ And/But I think you are being a bit sneaky about that 1k ctc - always know you can pull a damn good 1k out of your hat when you want to... :wink: :wink:
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Re: Training towards a 6:20 2k

Post by Mat » Thu Nov 03, 2016 9:05 pm

Liefcat wrote:And got another SB Tuesday, just converting the 10k pace into a 30 minute beast: 8340m...
Very Nice Erik :fsbgrin: :fsbgrin: =D> =D> =D>
Liefcat wrote:I think you are being a bit sneaky about that 1k ctc - always know you can pull a damn good 1k out of your hat when you want to...
Honestly not being sneaky Erik [-X :lol: Had a go this evening after a 30R21 (sub 140bpm) session. Kept it controlled throughout (R33 all the way) though it felt pretty tough - splits at 1:39.7, 1:39.0, 1:38.7, 1:38.7, 1:37.7 for a 3:17.6, 1:38.8, 33. I'll take that given that I think its the first time I'd been below 1:40 pace since coming back to the erg :~c :~c :lol: :lol:
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Nov 04, 2016 11:40 pm

Mat wrote:Had a go this evening after a 30R21 (sub 140bpm) session. Kept it controlled throughout (R33 all the way) though it felt pretty tough - splits at 1:39.7, 1:39.0, 1:38.7, 1:38.7, 1:37.7 for a 3:17.6, 1:38.8, 33. I'll take that given that I think its the first time I'd been below 1:40 pace since coming back to the erg :~c :~c :lol: :lol:
Honestly - that was a really OK 1k, Mat :!: =D> =D> Probably feels hard to esperience all the lactic build-up - and I´m sure you can go even faster, so hoping for you to have more runs on this one :!: 8)

Speaking of lactic, had a go at my 500m SB: 1:28.1 - not at all scary, think I did it as a preparation for the Madchester and the duel against John at the 1k. Of course I had some tolerance for the lactic stuff back then - now it´s far away... Felt rather controlled, but almost let it slip on the last 100m, (another but) ended up with 1:27.6, must be satisfied with that... :D Still - I hope it goes easier on Sunday, when I´ll do 2 times 500m in the 8GP relay: http://8gp.dk/?sprog=en :idea: For these events I´m back with my old team from Aarhus, hopefully that may inspire me to train and perform harder :!: 8)

Today wheels fell off on a 6k on the 3rd k, but "managed" to get sub 21:30 at 21:27.2... Then did some 500m stretches, and actually went better and better. :D Hopefully I can use the extra energy I feel now to do some better warm-ups (which have been almost non-existing for a long time :oops: ).
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Re: Training towards a 6:20 2k

Post by Mat » Tue Nov 08, 2016 11:03 am

Liefcat wrote: Felt rather controlled, but almost let it slip on the last 100m, (another but) ended up with 1:27.6, must be satisfied with that... Still - I hope it goes easier on Sunday, when I´ll do 2 times 500m in the 8GP relay: http://8gp.dk/?sprog=en For these events I´m back with my old team from Aarhus, hopefully that may inspire me to train and perform harder
That's a strong 500m Erik, especially as a "starter" with little recent sprint training =D> ^O^ =D> I hope that Sunday went well for you, and the rest of the team spurred you on to even faster stuff :twisted: :twisted:

Nice 6k too 8) especially if you had to limp to the end from around halfway :?

Not too much for me on the erg recently; an easy low heart rate 30'R21 last night to keep things ticking over. I'm running most mornings again now, but still trying to do 2-3 rowing session pw, and hopng to make one of those a tough one :twisted:

My son is 16, and has starting attending a weekly rowing session with a few friends from school, being run by a GB coach with a view to them getting OTW next spring :D I suggested him trying this month's CTC and he managed a fly 'n' die 3:48 as a first attempt... I'm sure we'll see him better that this month :fsbgrin: :fsbgrin:
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Re: Training towards a 6:20 2k

Post by Paul Victory » Tue Nov 08, 2016 9:21 pm

Great to see you back in such good form Mat and nice to see your son carrying on the family tradition.
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Re: Training towards a 6:20 2k

Post by Liefcat » Sat Nov 19, 2016 1:08 am

Well done getting your son on the rower for the ctc, Mat :!: :D :D I bet he has some competition gene from you... :lol:

It went surprisingly well for this old circus horse in the relay, 1:28.x and 1:27.x - I was the only one faster in the second round. And we won as a Team in the 1st round: http://8gp.dk/results.php?season=2016&c ... =1&event=2 - so now going for the total first place... :D

Not much continuity these days for me - guess I will bring my erg back to my house when I go home from the island next time...
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Dec 02, 2016 2:09 am

Just entered for my 2k race this season: the 7th of January... And trying to ease my body into some 2k pace by doing intervals: 3x750m + 3´: Av.: 1:38.4, 1:38.0 and 1:37.4. Then took part in common training at my rowing club: 8x2´+30" and the 6x45"+15".
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Re: Training towards a 6:20 2k

Post by Liefcat » Mon Dec 05, 2016 12:22 am

Another "tripartita" session today: First 4´for the C2 Monthly Challenge on FB: 1204m... Then a 5k: 17:52.4. Finally an improvement on the ctc: 1657m (169+219+273+326+276+223+172m). :D
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Dec 16, 2016 8:30 pm

Struggling a bit at the moment - luckily I have a 2k comp to look forward to - not so "far" away now: Jan 7... Still trying to keep up in the C2 Monthly Challenge, today 16´ 4204m and a 13´ 3551m 1:49.8 29spm AvHR= 144 MaxHR= 151. Think I need to do some more specific training in the days and weeks to come... :fswink:
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Re: Training towards a 6:20 2k

Post by Liefcat » Sun Dec 18, 2016 4:33 pm

Still struggling and having some attacks of feeling self pity... But today it was different at my rowing club - there was a rower who I thought I would not see again was erging. When he finished his wife had to help him to get off the erg - seems like he has decided to die in a boat or on an erg... :o :o Anyways - trying to get used some slightly faster than 1:40 pace by doing 6x750m+3´:

1: 2:29.1
2: 2:28.6
3: 2:29.3 (150=EHR)
4: 2:29.3 (151)
5: 2:29.3 (152)
6: 2:27.6 (153)

Didn´t feel too awful - but for a straight 2000m I bet it would... Felt fresh for 18´: 4939m 1:49.3 31spm AHR=146 MHR=154. :D
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Re: Training towards a 6:20 2k

Post by Liefcat » Tue Dec 27, 2016 4:43 pm

Still babbling in my seemingly endless monologue... :lol: :wink: Calling out to you, Mat :!: :fswink:

Getting more and more used to some kind of 2k pace today. First 4´: 1211m EHR=156. Then 750m 2:22.3 EHR=158. Finally 500m 1:33.9 EHR=152. :D :D
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Re: Training towards a 6:20 2k

Post by Jon » Sun Jan 01, 2017 9:41 pm

Hey good to see some activity on this thread (it's not been down to me)! :oops:

Great also to see Mat on here and our most consistent thread contributor, Erik!

That's a wicked 30r21 Mat, proving whatever else you've been up to has translated very effectively to the erg.

Great c2ctc effort last month Erik, I contemplated joining the fun, but I'm just not ready yet. I see in true form, you've already posted an effort for this months challenge and not too shabby it is either ^O^

I've been erging again for around one month now. I had gone over to cycling for most of my exercise, probably only once or twice a week around April through September ... until I had a nasty crash. I struggled to do anything until late November when I have been slowly coming back to life.

I thought I'd let the new year in with a new favourite, the one you introduced me to years ago Erik.

10*1 / 1r total 3101m average 1:36.7, av spm 32

My target was 1:38 pace and to revisit this every 2-3 weeks (perhaps once a month). Not saying I'll achieve it, but if I keep the training going, the goal in six months is sub 1:30 for all 10. Knowing my form, I'll disappear again :lol: (I do hope not though)!
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Re: Training towards a 6:20 2k

Post by Liefcat » Mon Jan 02, 2017 9:30 am

Thx for joining the fun here, Jon :!: :D Well, that is - much more fun when you guys show up :!: :D :D

Sorry to hear about your crash :!: What happened (to you) :?:

Really good effort on the good ol´ 10x1´+1´ :!: Well, like on the December ctc - I know you can always come up with a more that decent effort - so too bad you didn´t... :!: This month is hard in a different way - but it can always be a motivating factor - or... :?: :wink:

Have you read about the Madchester 2017 :?: My flight tickets are already booked - it would be nice to see you again, Jon :!: 8)

In the meantime I have bought a special TT bike - so hoping to have a lot of fun riding it - as the wheather gets a litlle warmer... :D
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Re: Training towards a 6:20 2k

Post by Jon » Mon Jan 02, 2017 5:49 pm

Thanks Erik!

I hadn't read the rest of the forum yet Erik, though with my interest stirring in rowing again, I'm sure I'll start spending more time on the forum. Thanks for pointing out that Madchester is going again this year. I'd love to be there, and this year I'll stay later! I might even row this time around!!

That's great you've bought a TT bike, presumably there are some local TT's you can ride near where you live? The rowing will translate very nicely I'm sure into some good times.

I've been eating a 98% plant based diet for the last 4+ months and have lost quite a bit of weight. I was worried it would translate to significant power losses, but I can report in fact no ill effect the times I'm producing for where my fitness is. (I've gone from 235lbs to 215). I've not been hungry at any stage and have found things like avocados amazing for endurance cycling.

I was mountain biking a fair amount, and getting faster. I crashed on a black jump section of a local MTB trail centre (Coed Llandegla). I was attempting to jump far beyond my skill competency! I landed with my weight too far forwards over the front wheel, and I was flung off upside down into a tree. Despite wearing a full face helmet and body armour, a poorly protected part of my back bore the brant of the impact. It's likely I fractured a few ribs, but a more significant injury was to my lumbosacral region. I developed an enormous haematoma and had peripheral nerve damage, in fact, despite it having been three and a half months, I've still not fully recovered. I could barely sleep for the pain for three weeks (I didn't miss a day of work), but obviously I didn't do any exercise until about one month ago. I've been back in the saddle again, around the same trail, but without such exuberance in the style department!

I will get back to the c2ctc, I didn't want to derail training back to a base fitness, January's should be on the cards though so long as I can maintain the training.

3*12' 2'r today 9642. 1:52.0 average pace av spm 25

I did the same session with 1:51 pace on Thursday last week, but really suffered on the Friday with fatigue, so was scaling things back today. I had aimed to do it around 1:54 pace, but ended up not holding back as much as I should've. It was my third consecutive day of training today. The only reason I think I've managed three good days, is that I've had a lighter work schedule over the bank holiday weekend and over Christmas. The reduction in stress has been a good time to make some training gains.

I'm looking forwards to following your training some more. Just a few days until your race, good luck with the final few days (presumably you'll be tapering now before the big day)
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Jan 06, 2017 1:01 am

Yes, very exciting and technically demanding that MTB, but also very dangerous. In Denmark they found a MTBer dead just after X-mas. To me MTB is a little too dangerous - I´m not that happy about bleeding to death lying in some forest... But you seem to have been hurt in a somewhat untraditional way - though I don´t envy that rib and lumbo-sacral pain... Must have been hard to start erging again :?:

Not so many TTs in Denmark - not at all like GB - just a few... And most of the ones I would like to do you need a license... A bit pricy and you need to join a club - so I guess when I get a license at some point I might as well go with the whole package with joint start (or whatever it is called :?: :!: :wink: )...

Yes, not doing so much these days. Wednesday did 10´R22, wanted to get past 2800m, and made it without too much struggle: 2812m 1:46.6. Don´t know the persons I´m racing - but I have a suspicion they are not that good - so don´t feel super motivated I must say. But of course - it is a marker before Danish IRC in 3 weeks - so don´t want to do a really bad time either... Think I´m decided about going to the Danish IRC, but still I would like to perform well and maybe compete for a medal... Even though I´m in a new age group the competetion might get hard - though the others or some of them may suffer from bad form (as well :wink: ) :?: :!: :?: :wink:

Really brave you´re doing that 3x12´, Jon :!: =D> =D> =D> You really can´t hide in those long reps, and it seems like you excel in scaling the pace to your current form :!: =D> =D> =D>

Yes, I will let you know how my race goes Saturday :!: :D
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Re: Training towards a 6:20 2k

Post by Jill » Fri Jan 06, 2017 11:02 am

Erik, this is the first time that I have ventured onto this thread and understandably, I'm extremely unqualified to offer any racing advice that would be of any benefit to you. :) :wink:

On the other hand, I don't have to be in order to say, " Erik, Good Luck for tomorrow. " :)

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Re: Training towards a 6:20 2k

Post by Jon » Sun Jan 08, 2017 11:03 am

I don't know whether I'm qualified either... but if I'd given some advice before you raced Erik, it would have been 'Smash It'!

I hope the race went well. I doubt you'll have given it your maximum effort with the main event upcoming and perhaps not having the most severe of competition. I'm looking forwards to seeing how you got on.

Nice and strong 10min interval. You may not be doing so much presently as you have done, but your times prove you've kept things ticking along very nicely.

After a four day break, and not feeling 100%, probably a combination of factors, work and life, I started a 3*12 yesterday 2min rest. Stopped after 2 intervals, 1:51.2 first 12' then 1:51.8 (EHR was 175 and I felt rotten). The first 3*12 session I did 6 weeks ago was faster :roll: I guess experience tells me, just to ignore this apparent lack of progress and to vary the training some before returning to the session, or else something similar. Six weeks is not long.

I've just bought the finger probe for iThlete and bought their basic app (the Pro version doesn't look worth it for a monthly subscription). The finger probe measures heart rate for 1 minute each morning on waking and the more variation in heart rate, indicates a better state of rest. When variance drops, there is an amber warning to reduce workout intensity, and when it goes to red, the advice is not to do anything. Obviously, only useful after enough data has been gathered for an individual to show trends. I've done two mornings of measurements so far.

Also it is only going to be useful if I get chance to train on a regular basis also! I'll report back on how useful I'm finding it, but I'm expecting for not so much money, it should be a useful tool.
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Re: Training towards a 6:20 2k

Post by Jon » Sun Jan 08, 2017 6:43 pm

I would have posted on the ctc thread, but it was a fail, so here goes.

Feeling better today, I thought I'd have a crack, though I had no idea of pace. I thought I'd set off for 1:43.5 average, but as usual, went off far too quickly!

1:41.3 average for first 4' interval (rate 30, EHR 167).

I managed about 1:42.5 for 2.5mins of the second interval before HD. I could have salvaged a reasonably respectable time had I eased off, but the HD demons were circling with excuses a plenty (one being I have a lot of admin work today and I didn't want to be too exhausted)! I really must ease back to my intended pace, I reckon 1:43-1:44 is about right for me about now.

5000m 1:58.1 av/500m rate 20 (av EHR 154)

Then I thought I'd just see if I had anything left for a quick 1minute interval, managed 339m 1:28.4, 39spm

Actually, this was probably the most encouraging bit of training I had done. I probably could have managed a second at sub 1:30. I found an old workout from 2012 when I'd managed 8 at sub 1:30. I know many of us are in this boat, but I still reckon those sort of results are quite possible with some sustained training. I might try and do four as fast as I can on fresh legs, then return to trying six for example in a month or two.

I'm looking forwards to the race report Erik. That's a nuisance you have to get a license to race on indoor machines.
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Re: Training towards a 6:20 2k

Post by Liefcat » Tue Jan 10, 2017 8:57 pm

Thx, Jill and Jon :!: :fssmile: :fssmile:

And thx for the good luck wishes :!: And I guess I was lucky - but not in the sense that I think any of us would have expected. I felt fine before warm-up - but then suddenly during warm up I felt very dizzy and fainted. I woke up a couple of minutes later, by then the surrounding people had already performed CPM and called an ambulance. It took me to the most modern heart department in Denmark, that is Skejby Hospital, which was only 3 miles away from the venue. A lot of tests didn´t give any conclusive answers, however, but we are relying upon an MR scan of my heart, which unfortunately will only take place in 1 week´s time...So until then I will have to keep a very low profile :!:
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Re: Training towards a 6:20 2k

Post by Jon » Tue Jan 10, 2017 11:24 pm

My goodness Erik. It seems hard to comprehend for someone who is so consistently strong and fit as yourself. What a good thing you are in such a superb hospital and that you'll be investigated so thoroughly. I hope they find nothing wrong but find a simple answer to the event that took place. There are so many of us here and elsewhere who will have your wellbeing forefront in our minds. It sounds possible, given they've not identified anything obvious, it was a transient arrhythmia. Hard to prove and perhaps arrived at by way of exclusion of anything else. I bet the doctors wont be used to seeing such a powerful heart as yours, I'm sure the MR images will be impressive.

Rest well and hope to hear you're up and out of hospital soon.
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Re: Training towards a 6:20 2k

Post by Rodger » Wed Jan 11, 2017 10:44 am

This is almost surreal to read, Erik. Best wishes with that MR scan coming up. If it was a health warning of some sort, I'm sure you would like to know what the warning was against. I take it you're at home now and not still in hospital?
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