Training towards a 6:20 2k

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Re: Training towards a 6:20 2k

Post by CamiCrew » Wed Feb 01, 2017 8:27 am

Erik I am still getting fully caught up on all the posts but wanted to send you well wishes.

I can't say it better than Sheena, Zoot and all -- please know i am thinking of you!

Virtual hugs {{{{}}}}
-barbara

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Re: Training towards a 6:20 2k

Post by Paul Victory » Wed Feb 01, 2017 9:26 pm

I hope everything works out Erik. It's difficult dealing with uncertainty, but it's better to err on the side of caution. Look forward to exchanging war stories at Madchester. Although I expect yours are going to be a lot more interesting than mine.
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Re: Training towards a 6:20 2k

Post by Liefcat » Wed Feb 01, 2017 10:15 pm

Thx, all :!:

Very interesting stories and pics you bring us from down under, Sheena and Jan :!: :fssmile: :fssmile:

Barbara and Zoot, I´m not quite sure what I would say myself... :fswink: :fswink:

Yes, we will catch up in Manchester, Paul, I am not that happy about my stories being more interesting, but surely looks like the rules of my game have undergone quite some change... :fswink: Normally, I would think I would try to get the best out of the actual situation, and after all there´s not much else for me to do... :fswink:
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Re: Training towards a 6:20 2k

Post by Jon » Fri Feb 03, 2017 10:27 am

Following your FB posts Erik, it is good to hear you have reached a diagnosis, and inspiring to hear how you are dealing with it also. That you have managed to continue training throughout shows great tenacity.

Following a very hard cross team challenge effort, the rhythm of my training has felt somewhat interrupted. This can be dangerous for me as I sometimes struggle to settle back down to training again. It took a little more recovery than usual.

Feb 1st; did this before a long day at work. Felt great throughout work day, though tired the following day (so again, I probably pushed the pace, in light of the long work day stresses, slightly too hard)

30mins 8003 1:52.4 24 163

1590 1:53.2 22 151
1601 1:52.4 24 158
1602 1:52.3 25 165
1600 1:52.5 26 168
1612 1:51.6 27 173 (skewed due to a slight increase in pace in the final few hundred meters)

Feb 3rd; again before work, not much time, so 20mins only. I had felt quite tired after getting up and large part of the reason for training is to lift my mental alertness for another long day at work. Also aware I am working both days of the weekend, so didn't want to push too hard.

The pace of my 30mins is gradually improving. I suppose it would be interesting to push one session to the max (though in doing so it's likely to derail future immediate gains in training), so I might just push on with predominantly aerobic training but try and mix in some shorter, harder intervals also.

20mins 5377 1:51.5 24 158

1064 1:52.7 21 145
1075 1:51.6 24 155
1074 1:51.7 25 160
1075 1:51.6 26 163
1090 1:50.0 27 170

Heart rate recovered to around 115bpm just as PM4 monitor was switching off. My Suunto HRM is out of commission presently, I'm just using the chest strap. I'm still monitoring HRV using ithlete. It is of some use and provides a useful focus to consider outside influences on training.
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Re: Training towards a 6:20 2k

Post by strider77 » Fri Feb 03, 2017 5:19 pm

Erik I am so sorry to hear of your news, I do not dip into the 6:20 thread as much as I used to so please forgive my tardiness in commenting :oops:

You are one of the fittest guys on the planet so thats a very big positive :D

I join with all the other guys and gals here in wishing you all the very best :D
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Re: Training towards a 6:20 2k

Post by Jon » Sat Feb 04, 2017 7:53 pm

:fswink: Good to see all the tributes aptly flooding in for you Erik :fswink:

You have been down, but most definitely a long way from out!

I had a light workout comparatively yesterday, so did the ctc, quite impressive for me (two months consecutive efforts)!

15:00 4428 1:41.6 30spm

Details on the ctc thread. Felt like a good training session.
It'd be good to see Andy (thornmaster) and Andrew do these also. I'd bet both are capable of great results.
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Re: Training towards a 6:20 2k

Post by Liefcat » Sat Feb 04, 2017 8:34 pm

Thanks for all your support, guys, that´s really much appreciated :!: :fssmile: :fssmile: Yes, Al, that´s one of the comforting thoughts for me, that my former level was comparatively higher than most people´s, so I can still get something out of a say 50-60% effort... :fswink:

Yes, very impressive that you keep up your training, Jon :!: Despite of long work days :!: And despite working also during week-end I must say a very good ctc effort from you :!: ^O^ ^O^ Don´t know what Andrew and Andy are up to, but you are right, that´s a session that would suit them very well :!: 8)

Still in the proces of finding some new life style, I´m not sure of what level I´m able to train at in the long run. Still doing visists to the hospital, in two weeks time I´m in for a check-up and also doing the Dna-test :!: I´m not permitted to drive for the next two months, so can´t do my usual night shifts, that´s required. But I´m in for two days (during daytime) at work Monday and Tuesday, where I´ll do local home visits in the main city of the island, so I´m very happy that I at least can obtain some kind of normalcy :!: :D My ctc effort felt rather absurd yesterday, no changing clothes and brought a cup of coffee to sip from during rest periods... No problems whatsoever, but doubt I will have another go at it this month... Of course I intend to do the Carole Memorial row on the 14th :!: 8)
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Re: Training towards a 6:20 2k

Post by Jill » Sat Feb 04, 2017 10:13 pm

Mange tak Erik for letting us know about your progress with your recent updates. :)

Because everyone has expressed themselves so eloquently with their messages of support and encouragement, it only really needs me to add," That's just what I would have said Erik. " :D

Take great care and look forward to seeing you at Madchester.xxxx

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Re: Training towards a 6:20 2k

Post by Jon » Sun Feb 05, 2017 1:09 pm

Thanks Erik. I forgot to mention, I think it shows great sportsmanship that you are able to enter a time for the ctc despite knowing you are capable of so much more. I'm sorry I don't have you to guide me towards a hard target but I'm inspired you continue to train and stay positive about your condition. That you are continuing to find a way to work is incredible, but it doesn't surprise me. Plenty of people are looking for excuses to quit and throw in the towel, there are few like yourself that really make a difference to us all.

I did my first half marathon in a heck of a long time, perhaps it's been a couple of years. I was scrolling back on the PM4 and got back about 18 months ago before giving up looking

1:22:36.0 21097 1:57.4 26 163

15:17.5 4000 1:54.6 23 156
15:14.3 8000 1:54.2 26 161
15:36.7 12000 1:57.0 26 163
15:57.0 16000 1:59.6 26 163
16:14.9 20000 2:01.8 26 162 (feeling like I've ground to halt)!
04:15.6 21097 1:56.4 29 175

Well that was tough. I knew pretty well things would fade, but didn't anticipate how hard it would feel (obvious really positively splitting).

Still, I know my aerobic threshold today is around 163.

The plan is, I'm going to push distance a bit more still to improve aerobic base. I see you've an entry on the C2 logbook Erik from this season which is very fine 1hr19x
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Re: Training towards a 6:20 2k

Post by Liefcat » Tue Feb 07, 2017 12:18 pm

Wow, that HM looks tough, Jon :!: :shock: Maybe even before the hour - that´s when I tend to get a glimpse of the finish line in the horizon... Well fought, impressive HR figures :!: =D> =D> Yes, I think I did one HM sub 1:20 this season, you can start working towards beating that... :lol:

Yes, I always wanted to do my best, even if that might not be so good... And now I have to think and act differently, I´m excited about what level I end up at - that is good for my heart :!: Yes, very nice (and also a bit strange) to have these 2 last days of work at this island, that was very gererous of them to let me experience some kind of normalcy, but as mentioned it also felt strange... Going home later today, and at some time I must organize a way to get my furniture and stuff out of my apartment, before I hand over the apartment in March - not so practical not to be permitted to drive...
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Re: Training towards a 6:20 2k

Post by Liefcat » Wed Feb 08, 2017 9:27 pm

Did a leg in our 8x2k relay: went better than expected: 7:02.3 :D
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Re: Training towards a 6:20 2k

Post by strider77 » Thu Feb 09, 2017 11:41 am

Well done Erik =D>
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Re: Training towards a 6:20 2k

Post by Daffy » Thu Feb 09, 2017 9:10 pm

Kudos to you, Erik! =D> Ain't no stopping you! 8)
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Feb 10, 2017 1:14 pm

Thanks, Al and Jane :!: :fssmile: :fssmile:

I´m still processing it, but I hope in the long run that I can regain some relatively healthy state, though probably on medication for life, and some "improvements" in my performances - that last thing by no means being on the list for now...
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Re: Training towards a 6:20 2k

Post by Jon » Fri Feb 10, 2017 1:27 pm

Well done Erik, that is a superb result for cruising speed!

It must be awful not being able to drive. Further credit to you for working. I recall your house being quite remote. Good luck getting everything moved out of your apartment. I'm assuming all the stuff is going into your home, which no doubt will feel a good deal more comfortable.

No training for me since the HM. It took about three days of recovery, just a bit too busy to squeeze in anything sine the last session.
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Re: Training towards a 6:20 2k

Post by Liefcat » Fri Feb 10, 2017 10:00 pm

You could almost tell by the figures that that HM was quite taxing, Jon... Hope you soon get into the rhythm of training again :!:

Not very practical not to be able to drive when I live very far from everything. Actually my plan is just to "get rid of" the furniture in my apartment, there are some nice furniture, but I don´t really need that in my house, so easier not to take the stuff all the way... (especially when it is as it is)
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Re: Training towards a 6:20 2k

Post by Liefcat » Sat Feb 11, 2017 9:23 pm

Just received some very uplifting PMs from our former FS-member, notorious Paul Gould :!: :D :D

Have decided not to entirely let go, but still try to keep some basic level, so I guess I still want to be in Boat 2 or something at the ctc. Had another go today: 4332m :D
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Re: Training towards a 6:20 2k

Post by Jon » Sun Feb 12, 2017 7:07 pm

Wow Erik. That's an unexpected ctc entry, please don't overdo things. Have you had advice on what HR range you can push yourself to. I'm sure you've ample experience in terms of staying well within your capabilities. I'm sure that'll maintain at least boat 2.

Great you've heard from Paul Gould.

It's hard work selecting things you want to keep and those things you will live without, particularly when you can't drive. We have quite a few 'men with vans' that you can pay a daily rate for in the UK, I'm sure a similar situation exists in Denmark.

I've struggled a bit this week, not feeling on top form. It could be something to do with the half marathon. I thought it was about time I tried a 2K.


Unfortunately HDed at 762m
1:38.0 30spm 165

4*500 metres with 1 minute rest: 6:37.9 2000m 1:39.4 30spm

1. 1:37.2 500 1:37.2 30 163
2. 1:40.8 500 1:40.8 30 165
3. 1:39.0 500 1:39.0 32 170
4. 1:40.9 500 1:40.9 31 171

18:52.5 5000 1:53.2 25 165

Today I wasn't feeling great, and I was warned by Amy not to push myself too hard. We're off on holiday later this week. I've had both days of the weekend off which is the first time off in a long time. Sometimes when the pressure is off, all the tiredness catches up with me. Sometimes a hard workout is the best thing to get me feeling alive again (though sometimes it can just perpetuate feeling tired)!

3* 12:00/2:00r
36:00 9755 1:50.7 27

12:00 3271 1:50.0 26 165
12:00 3257 1:50.5 27 174
12:00 3227 1:51.5 29 178

OK, I might have pushed this one a little too hard! I had trouble not holding back in the first rep. I was trying to get the rating up without lowering the splits, but not doing such a good job. I pushed the second rep quite a bit harder than I'd initially intended, promising myself I'd not bother with a third. two minutes is a good while though and I started the third rep around 1:53-1:54 and gradually negatively splitting with a bit of a sprint in the final 400m.

This turns out to be the best I've managed in a while. I did find a workout around April / May around 1:49 so not a million miles away from an SB. I always find a holiday very difficult to recover from. Inevitably, times will slip and work will have piled up whilst away, so finding motivation is always hardest for me on return.
Last edited by Jon on Mon Feb 13, 2017 8:33 pm, edited 1 time in total.
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Re: Training towards a 6:20 2k

Post by Liefcat » Sun Feb 12, 2017 9:15 pm

Well, if I understand it correctly, Jon, you first HDed and then completed the 2k :?: Anyways, that is a very good time you got there :!: ^O^ ^O^ Also good that you got a positive experience out of the 3x12´, so that you will come back from your mini-holiday with fresh legs and new motivation :!: :D :D Yes, difficult decision of whether to get rid of the stress hormones or just let the body get some rest...

Yes, I´m still confident I can find someone to help me get the furniture and refrigerator removed, still working on that. Have asked several times as to a maximum HR to train at, haven´t got any specific answer yet... More vague as not too hard and also added that BBs will have limit how high the HR wants to go...
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Re: Training towards a 6:20 2k

Post by Jon » Mon Feb 13, 2017 8:32 pm

Oops, sorry Erik. Thanks, though I hadn't made it at all clear! I did 4*500m intervals and even then my result wasn't too good! :oops: [-X

I've now edited my above post to clarify this. I should think with a bit more focused training I should get to this time though and hopefully quite a bit better (there we are I've set myself up for it) #-o
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Re: Training towards a 6:20 2k

Post by Jon » Tue Feb 14, 2017 7:32 pm

My ithlete HR variance suggested an easy day today, so why not try a sub-max 2K time trial! I thought I should after the previous confusion. Actually I doubt I'll train tomorrow then we're off to find some sunshine for a week, so no erg training, just a swimming pool and a knackered gym without a C2 I'll bet!

I always find these somewhat humbling when I've not done one for a time. My plan was to aim for around 6:50 though I found the pace settling around 1:40 for the first 500m. I must say, it didn't feel easy, though I wasn't expecting it to! I would say with some tweaking I could probably take off 3-4 seconds without too much trouble but I'm considering a goal of a 5s reduction each month... for 3 or 4 months perhaps, we'll see! :lol: Actually, I'm quite satisfied for the time being. Ground zero, at least I know where I am now :fswink:

It'll take more training than I've been doing and some focused 2K work. I reckon it's entirely achievable to PB again, I'll just need to find the motivation somewhere and sustain some training for a time :roll:

2000m test

6:45.3 2000 1:41.3 31 169
1:40.3 500 1:40.3 29 163
1:42.6 1000 1:42.6 30 168
1:42.2 1500 1:42.2 32 173
1:40.2 2000 1:40.2 34 175

20mins 5246m 1:54.3 25 160 (some distance work)
5 1303 1:55.1 24 154
10 1308 1:54.6 25 160
15 1306 1:54.8 25 161
20 1328 1:52.9 27 165

I've entered my average pace on 2K into today's special Carole McNally memorial row (hope this is OK, I've heard many others do it) :roll:
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Re: Training towards a 6:20 2k

Post by Liefcat » Wed Feb 15, 2017 12:01 am

Whoooa, more than decent 2k TT, Jon :!: ^O^ ^O^ Doesn´t look that easy, though :^o [-X :lol: :wink: Probably wise of you to back off this time around, but also clear how you can find some extra secs. Also very decent pace for the memorial row :!: =D> =D> (I have no chance keeping up - but this time it seems like I don´t lose too many points, as the top FS boats are very close in the total ranking [-o< ) Enjoy the sun :!: 8) 8)
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Re: Training towards a 6:20 2k

Post by Liefcat » Tue Feb 28, 2017 7:27 pm

Blood tests were fine last Tuesday and the Doc this time told me I could train up till Hr 120 :!: :D Last week I was also busy moving out and cleaning my apartment - it went fine but also left me tired afterwards. So tired I even caught a flu this weekend. Feeling a bit better by now. Wanted to do a WP´esque session - well at least without target pace and stuff, that´s a bit 2 control freak 2 me... :lol: :wink: : 40´ 9344m 2:08.4 17
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Re: Training towards a 6:20 2k

Post by zootMutant » Wed Mar 01, 2017 1:44 am

Liefcat wrote:Blood tests were fine last Tuesday and the Doc this time told me I could train up till Hr 120 :!: :D Last week I was also busy moving out and cleaning my apartment - it went fine but also left me tired afterwards. So tired I even caught a flu this weekend. Feeling a bit better by now. Wanted to do a WP´esque session - well at least without target pace and stuff, that´s a bit 2 control freak 2 me... :lol: :wink: : 40´ 9344m 2:08.4 17
Heart-rate limited to 120? That's got to hurt. Emotionally. :-k
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Re: Training towards a 6:20 2k

Post by Liefcat » Wed Mar 01, 2017 9:29 am

zootMutant wrote:
Liefcat wrote:Blood tests were fine last Tuesday and the Doc this time told me I could train up till Hr 120 :!: :D Last week I was also busy moving out and cleaning my apartment - it went fine but also left me tired afterwards. So tired I even caught a flu this weekend. Feeling a bit better by now. Wanted to do a WP´esque session - well at least without target pace and stuff, that´s a bit 2 control freak 2 me... :lol: :wink: : 40´ 9344m 2:08.4 17
Heart-rate limited to 120? That's got to hurt. Emotionally. :-k
Yes, you are right, Zoot :!: That is, it´s more or less what I had imagined "they" would say, or rather I imagined 130... :|
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