2k Challenge (Aim to improve your 2k - pick your target)

[strider77]

Well done Colin, first target achieved !

[Wolfmiester]

Well done Colin, on to the next target then
And we were after Mike, who smashed his sub 7 target!

[stumpy]

Steve yes of course wasn’t sure if Mike had set up this thread after his sub 7 and subsequent wonderful tt session so I’ve edited my earlier post, sorry Mike.
Today’s erg session on tired legs was an easy 4x5 min r1 min full rest.
Good to see William back on the erg well done nice and easy now matey.

Target Z2

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[Iain]

Well done Alan & Colin. Colin, second one was a strange 2k

Well despite sleep deprivation (actually got 4 hours in a row last night!) Went for the 2k this morning. All over the place in training since ultra. CTC suggests that I had a good time in me, but recent sessions made much under 8min a challenge! Targets: Bronze, SB as above, Silver 7:56 to complete target of all scoring Nonathlon events at 825+, gold 7:48 (where I estimated I was pre ultra). Managed 7:46.8. Actually felt too easy for a 2k so probably could have gone a couple of seconds faster! Despite this not really hurting with only issues with breathing and HR positively sluggish and but legs still working to the end, do have a 2k cough. SO just have to fit in a 6k now! So if you are reading this Chris, over to you in Nonathlon as I am back ahead!

PS: Detail:
Time Distnc Rate Pace Hrmax % HRmin %
01:57.5 500 29 01:57.5 164 89.1% 113 61.4% - to target, couple of R30 and 1:59 strokes, but good settle
01:57.3 500 29 01:57.3 171 92.9% 164 89.1% - never hit "first crisis" good rhythm 'though struggling to get 2 deep breaths per stroke
01:57.1 500 30 01:57.1 173 94.0% 170 92.4% - Not in "Deadzone", but rating as high as I would like and pushing hard
01:54.9 500 32 01:54.9 175 95.1% 173 94.0% - Went with 480 to go, legs remained strong.
07:46.8 2000 30.1 01:56.7 175 95.1%

Very happy with that, seem to be back where I was pre-ultra although probably could have shaved 2S off this time no intention of redoing. 18 Nonathlon points, SB by 10.5S. 19.8S quicker than all out CTC 2k 13 months ago that was with very similar HRs.

[Mike Channin]

Massive congratulations, Iain - beat your gold target with ease, and it sounds like you have a lot more in you! Now let's see how much...

[Mike Channin]

The last two CTCs have been approximately 2k pace, which is useful for this session.
I think the current one is slightly tougher than March - maybe 0.5 to 1.5s slower in comparison. March was maybe slightly faster than true 2k pace, and that probably makes April just slightly slower, so they bracket the pace nicely. Just wish I'd had a bit more time and capability to repeat each of them more...

[Iain]

Mike, I know that I am at my best on short intervals (especially with decent rests), but I think the last 2 CTCs are above 2k pace due to the ability to push rating in shorter intervals. Rugby Test harder for you relative to 2k as for all distance challenges as it is a greater increase in distance. I worked harder at the CTC for a 1.3S/500M split (re-ate the toast I had had before 4 times during cooldown!), but I would have expected the Rugby test in this format to be around 2k - 1 S/500M, so perhaps similar for someone of your pace.

Jon, I think you suggesting that I could do better in the CTC based on my 2k above might be a little distraction from the opposite analysis - if I can do that 2k after my CTC, you can do a better 2k Look forward to your attempt on 7:44 promised above

[JonT]

Intended to use the first day of the season to set my 2K. It didn't happen. I started my normal warm-up and was convinced my HR monitor was doing something weird, showing 83% of HR even at a steady r20. I stopped for a drink and to check the monitor. Taking my own pulse it turned out the HR monitor was wrong, but was too low! HR was now 180 against HR max of 188. So, no 2K trial today then. I have no idea what was going on. Even complete rest only brought it down to 140. I did a 3x10min r20 instead and called it a day. Ho hum.

[strider77]

Sorry your 2k didn't go to plan Jon and you resolve your HR issues !

I have a question regarding the avatars on the Metreboard, how does one get a Free Spirits Avatar there are just a few that have them including yourself ?

[JonT]

Sorry your 2k didn't go to plan Jon and you resolve your HR issues !

I have a question regarding the avatars on the Metreboard, how does one get a Free Spirits Avatar there are just a few that have them including yourself ?

In theory, the avatar appears when you are logged in to the forum and view the Meterboard. In other words it shows all people who are active on the forum. I have never looked to see how it works. I assume you ask because you don’t have an FreeSpirits icon on the board?

I just had a look Alan and you have one. So the icon is working for you.

[Mike Channin]

Intended to use the first day of the season to set my 2K. It didn't happen. I started my normal warm-up and was convinced my HR monitor was doing something weird, showing 83% of HR even at a steady r20. I stopped for a drink and to check the monitor. Taking my own pulse it turned out the HR monitor was wrong, but was too low! HR was now 180 against HR max of 188. So, no 2K trial today then. I have no idea what was going on. Even complete rest only brought it down to 140. I did a 3x10min r20 instead and called it a day. Ho hum.

Um, I'm no expert, but that sounds a bit scary. Clearly you didn't feel like your heart was hammering away, otherwise you'd have not rowed at all. What did the traces look like?
If the HRM was reading high but still wrong, it sounds like the rhythm was maybe off too. I'll leave it to some more informed experts to diagnose, but definitely be careful!!

(Either that, or you have a spectacular case of fearing the 2k, to put mine to shame; I only tend to be 10-15 BPM up through nerves)

[JonT]

Intended to use the first day of the season to set my 2K. It didn't happen. I started my normal warm-up and was convinced my HR monitor was doing something weird, showing 83% of HR even at a steady r20. I stopped for a drink and to check the monitor. Taking my own pulse it turned out the HR monitor was wrong, but was too low! HR was now 180 against HR max of 188. So, no 2K trial today then. I have no idea what was going on. Even complete rest only brought it down to 140. I did a 3x10min r20 instead and called it a day. Ho hum.

Um, I'm no expert, but that sounds a bit scary. Clearly you didn't feel like your heart was hammering away, otherwise you'd have not rowed at all. What did the traces look like?
If the HRM was reading high but still wrong, it sounds like the rhythm was maybe off too. I'll leave it to some more informed experts to diagnose, but definitely be careful!!

(Either that, or you have a spectacular case of fearing the 2k, to put mine to shame; I only tend to be 10-15 BPM up through nerves)

I did feel slightly odd before I started, but put it down to being a bit tense, coffee and it being quite early. Looking at HR trace I can see it was at 88% from the start of the warm up and just sat there. So it must have been racing when I started and I was unaware. My Wahoo chest band is often too high until the workout gets properly started and there is some moisture available, so I didn't think anything of it.

All a bit odd, but I have felt completely normal all day and looking at my Garmin trace from the day it looks completely normal (it doesn't show the rowing trace because of how rubbish Garmin watches are when you are rowing). Resting HR is also normal at 58.

[Mike Channin]

I did feel slightly odd before I started, but put it down to being a bit tense, coffee and it being quite early. Looking at HR trace I can see it was at 88% from the start of the warm up and just sat there. So it must have been racing when I started and I was unaware. My Wahoo chest band is often too high until the workout gets properly started and there is some moisture available, so I didn't think anything of it.

All a bit odd, but I have felt completely normal all day and looking at my Garmin trace from the day it looks completely normal (it doesn't show the rowing trace because of how rubbish Garmin watches are when you are rowing). Resting HR is also normal at 58.

If it wasn't for the manual check, I'd put that down to just not getting a clean read from the HRM - especially as there is precedent.
(Maybe consider a polar H10 strap - mine is pretty reliable as long as I don't let the battery get too low (and even then, it makes it obvious by dropping out))
And have you not used the 'lick of ultimate disgust' trick to get the chest-belt moistened...? (I _know_ you all know what I mean )

Could be combination of caffeine and nerves, but sounds a bit extreme. Maybe there is a slight arrhythmia that clears up once you're under load?

Can someone with more heart-related expertise please help us out???

Anyhow - take care - you are very precious to us!!

[stumpy]

Are you wearing a Garmin watch or similar along with your tickr belt? Mine also gives a silly high reading when on my treadmill or erg, it’s seems to be giving a doubled up reading I never use my garmin watch (recording) on the erg and I never use my tickr on the treadmill, strange but that’s some tech for you

[JonT]

Are you wearing a Garmin watch or similar along with your tickr belt? Mine also gives a silly high reading when on my treadmill or erg, it’s seems to be giving a doubled up reading I never use my garmin watch (recording) on the erg and I never use my tickr on the treadmill, strange but that’s some tech for you

No, the Tickr is connected straight to the PM5 and then to ErgZone.

But the big HR was actually old-school taking my own pulse as I realised just how much it was racing. Tough 39 minutes today and all was fairly normal.


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[Mike Channin]

Semi useful 2k today, as part of the extreme positive split experiment - 7:18.2, having done the 1st 1k at 1:45, and then hanging on (@1:54ish).
A more sensible pacing plan should hopefully see another 10s off, but still some way off the SB from last season...