Training towards a 6:20 2k

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Re: Training for a 6:20 2k

Post by hewitt »

I agree Mat.Its time for Damien to HTFU. :lol: He knows what i mean and i am expecting BIG things from him. :fsbgrin:

Today was a mixed bag.A bit of this and bit of that. :?

4k...14:07.9...1:45.9...r27
4:30 rest
2k...6:50.1...1:42.5...r28
4min rest
1250m...4:08.0....1:39.1...r29
5min rest
4077m....15:05.0...1:51.0...r24

Now on to the weights again. 8)
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Mat wrote:60' - 15464, 1:56.3, 26, 144. EPOC 79, TE 3.0. AHR 139
That looks spot on Mat 8) Nice pace for a recovery.

There has been some fantatstic training going on since I last posted here (on Wednesday!!!)
Great 30 minute sessions from Mat and Jonathan and some hardcore intervals from Damian to mention just a few ^O^ ^O^ ^O^

Hard 30r20 for me today. Started quite promisingly but it all started to go a it pear-shaped afrom the half way point. By the time I was down to 12 minutes left, I'd abandoned all hope of a "good" distance and contented myself with survival.

30r20

01:49.0__19spm__EHR 155
01:49.7__20spm__EHR 162
01:50.2__20spm__EHR 168
01:51.3__20spm__EHR 168
01:51.1__20spm__EHR 170

30'__8,159m__01:50.3__20spm__AHR 160__Peak EPOC 163ml/kg__TE 3.9

2k cd

Slightly disappointing but still a good session.
I think that I might well try this at r22 next time and then maybe r24 before another free rate one.
Personally, I don't fancy my chances of ending in FS3 this month, let alone any higher!
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Training for a 6:20 2k

Post by damian.griffin »

HTFU - no problem. To engage the HR issue. I was not at maximum pace for the 2km. Hence my HR was never going too high.

My resting HR is somewhere around 45 bpm. HR is something you can get over involved in to the point it can effect your performance from the mental perdpective of information overload.

All are welcome to do sessions with me and we'll see how much HTFU is required :)

With the lack of racing ahead we should organise a training day at some stage and you can all come over to Ireland.
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Re: Training for a 6:20 2k

Post by Liefcat »

Thanks to this phenomenal thread my 2k season is far from over... :D This means no FM this month, and I might as well get the Mojo Row "out of the way" :wink: :

21097m 1:18:54,5 1:52,2 25 145
02000m 7:18,9 1:49,7 25 131
04000m 7:18,2 1:49,5 25 136
06000m 7:19,3 1:49,8 25 139
08000m 7:35,5 1:53,8 24 142
10000m 7:31,2 1:52,8 25 144
12000m 7:34,9 1:53,7 24 147
14000m 7:31,4 1:52,8 24 148
16000m 7:37,3 1:54,3 25 148
18000m 7:39,1 1:54,7 25 151
20000m 7:31,6 1:52,9 26 154
21097m 3:56,6 1:47,9 28 158

Before not at all sure how to pace this, ended up with 6k sub 1:50 and the rest MP. After 15k I didn´t feel that fresh anymore and had me a drinking stop after 1 hour (yes, I am a poor sinner - I know :lol: )... :D
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Liefcat wrote:Thanks to this phenomenal thread my 2k season is far from over... :D This means no FM this month, and I might as well get the Mojo Row "out of the way" :wink: :

21097m 1:18:54,5 1:52,2 25 145
Not bad ;-)
Don't stop for a drink or anything else next time :twisted:
Good result but less so good splits, Sir ^O^
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Re: Training for a 6:20 2k

Post by Liefcat »

Doc RowSlo wrote:
Liefcat wrote:Thanks to this phenomenal thread my 2k season is far from over... :D This means no FM this month, and I might as well get the Mojo Row "out of the way" :wink: :

21097m 1:18:54,5 1:52,2 25 145
Not bad ;-)
Don't stop for a drink or anything else next time :twisted:
Good result but less so good splits, Sir ^O^
Thanx, Doc :!: :fssmile:

Doctor´s orders accepted - yes Sir :!: :lol: :wink:
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Re: Training for a 6:20 2k

Post by kirbyt »

I agree with Lee, Erik. Those splits look like they came from two different rowers. I still think you should start these long pieces more slowly and maybe even negative split but helluva fast row anyway. And the drink break, well that's just crazy--drink a litre of water about an hour before and you're good to go.

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

You guys will be sorry you woke Damien up with all your brave HTFU talk.
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Training for a 6:20 2k

Post by damian.griffin »

No worries with all this talk - the twisted motivation is welcomed.

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Re: Training for a 6:20 2k

Post by Mat »

hewitt wrote:Today was a mixed bag.A bit of this and bit of that. :?
Looks like a pretty nice bag of pick 'n' mix there Jason :wink: 8)

Lee - that 30r20 does look hard :!: Still, you held on for what was certainly a "more than respectable" performance in the end :D
Liefcat wrote:Thanks to this phenomenal thread my 2k season is far from over...
Erik - that sounds really encouraging :D Looking forward to what is to come in the weeks ahead :twisted: As for the HM - I can't imagine how you got through to the end after such a fast start. Huge respect for battling on until the PM counted down to 0m :!: Not a bad time either :wink:

Pretty poor show from me this morning. A few beers whilst enjoying the England vs Wales game was not the ideal preparation for a 4x4' this morning, and in the end I abandoned it after partway through the second rep :oops: First rep was 1:39.8

Rescued the session (and nudged it over the 10k total mark) with a 20' session - 5581m, 1:47.5, 29, 165 which felt harder than it should have done. I think I'll steer clear of the beer tonight in anticipation of a hard 60' tomorrow :twisted:
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Re: Training for a 6:20 2k

Post by hewitt »

10k recovery today on RowPro.Check out this line up,some very Big guys here. 8)

1 Alexander Wichers 35:55.6 1:47.8
2 PETER SKENE 36:53.9 1:50.7
3 Jason Hewitt 37:59.0 1:54.0
4 Nicholas Rockliff 37:59.2 1:54.0
5 Richard Cheeseman 38:00.9 1:54.0
6 Graham Bentley 40:19.7 2:01.0
7 Tom Zalmstra 41:06.2 2:03.3
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Re: Training for a 6:20 2k

Post by Liefcat »

Nice rescue, Mat :!: =D> Not so easy the morning after... :fswink: :fswink:

Very nice training with the BIG GUYS, Jason :!: =D>

Hmmm, I´m happy to say that I´m not that discontent with my splits on the HM... As I already suggested a HM doesn´t fit very well in my 2k training programme... So it shouldn´t be an all-out effort. Then the safe recovery approach would be around 2:00, but the time would suffer a bit too much from this. Then there was 1:55 (around MP), and then the 1:50 approach to keep the idea of a PB alive if only for a little while. When I actually abandoned the 1:50 approach after 6k, my HR was still below 140, so it didn´t feel hard as might be implied. The idea was to still keep it around 140 and some, and I more or less kept it below 150 for the next 9 or 10k - and then it got hard(-er). Still the pace on the first 6k was above my PB pace, and when I did my PB I certainly positive splitted (did the first 6k in 1:47,6 - including my first drinking stop :lol: ), so if I should keep the idea of a PB alive for more than 6k on yesterday´s HM, I should rather use a negative rather than a positive splitting on the last 15k...

Yes, I understand that my splits yesterday might look odd, and maybe not many understand my explanation above. What I think I achieved was keeping the HR relative low for a long time (below 150) and still achieving a respectable time... :D :D

(Edit: PB from 29 May 2010:
21097m 1:16:26,6 1:48,7 26 PB by 43,6 secs
2k 7:10,0 1:47,5 26
4k 7:08,7 1:47,1 27
6k 7:13,0 1:48,2 27 (Drinking pause)
8k 7:11,5 1:47,8 27
10k 7:17,3 1:49,3 26 (Drinking pause)
12k 7:14,8 1:48,7 26
14k 7:16,7 1:49,1 27
16k 7:23,8 1:50,9 26 (Drinking pause)
18k 7:19,1 1:49,7 27
20k 7:21,1 1:50,2 27
HM 3:50,6 1:45,1 29
)
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Re: Training for a 6:20 2k

Post by Liefcat »

(Sorry for the double post...)

Was inspired by Damian´s intervals the other day, but decided to do only 3 reps - so 3x1250m+5´:

1. 4:08,3 1:39,3 29 152
2. 4:07,1 1:38,8 30 159
3. 4:03,2 1:37,2 30 162

Legs a bit tired after yesterday´s HM, but went OK, especially in the 3rd rep, where HR got past 160... Hope this kind of session can help me eliminate a lot of 1:38s on a 2k, so I can get 1:36s and 1:37s instead :!: :D
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Re: Training for a 6:20 2k

Post by Liefcat »

(Sorry for the double post...)

Was inspired by Damian´s intervals the other day, but decided to do only 3 reps - so 3x1250m+5´:

1. 4:08,3 1:39,3 29 152
2. 4:07,1 1:38,8 30 159
3. 4:03,2 1:37,2 30 162

Legs a bit tired after yesterday´s HM, but went OK, especially in the 3rd rep, where HR got past 160... Hope this kind of session can help me eliminate a lot of 1:38s on a 2k, so I can get 1:36s and 1:37s instead :!: :D
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Good strong intervals Erik 8)

My training followed a similar pattern to Mat's :roll:
I suppose that I got what I deserved really. I don't know what made me think that holding 1:48's for30 minutes at r22 :roll: would be fine after yesterday's 30r20 but......HD at the half way mark 15'__01:48.5__22spm__AHR 152__Peak EPOC 64ml/kg Definitely wasn't in any sort of mood to continue.

Salvaged something by going on to a steady and relatively gentle 10k.

10k

01:57.2__19spm__EHR 145
01:56.6__19spm__EHR 150
01:56.6__19spm__EHR 151
01:56.3__19spm__EHR 154
01:56.5__20spm__EHR 155

10k__38:53.5__01:56.6__19spm__AHR 148__Peak EPOC 119 ml/kg__TE 3.5

2k cd

I think that I'll give the "hard" sessions a miss for a few more days
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Re: Training for a 6:20 2k

Post by Huw Thomas »

Hi Lee - I Hd before you lol
have blogged in WP thread

Tomorrow's another day :-)
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Training for a 6:20 2k

Post by damian.griffin »

[/quote="Liefcat"]

Was inspired by Damian´s intervals the other day, but decided to do only 3 reps - so 3x1250m+5´:

1. 4:08,3 1:39,3 29 152
2. 4:07,1 1:38,8 30 159
3. 4:03,2 1:37,2 30 162

[/quote]

Nice inspired pace, but you need that fourth interval to finish you off.

Aiming to bring them all down next week and move up to 1350's
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Re: Training for a 6:20 2k

Post by Liefcat »

Thanks, Doc and Damian :!: :fssmile: :fssmile:

I am on my own "Erik Plan" - the advantage is I decide how many reps to do... :wink:

Doc and Huw, you have both been doing a lot of hard sessions lately, so not so surprising if your bodies could need a little rest - you will soon be back on track :!: :D
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Re: Training for a 6:20 2k

Post by Mat »

Liefcat wrote:I am on my own "Erik Plan" - the advantage is I decide how many reps to do...
That sounds good enough to me Erik :lol: That's a really strong set to follow your HM the previous day =D> =D>
Huw Thomas wrote:Hi Lee - I Hd before you lol
Can't beat me though eh - I'm sure that neither of you HD'd before 6:15am :wink:
Doc RowSlo wrote:I think that I'll give the "hard" sessions a miss for a few more days
I know that feeling Doc (though the 2500m C2C keeps tapping me on the shoulder :roll: ). Nicely salvaged session though :fsgrin:
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Mat wrote:I know that feeling Doc (though the 2500m C2C keeps tapping me on the shoulder :roll: ). Nicely salvaged session though :fsgrin:
I'll leave that one until the last week I think. Nasty, nasty distance. I'll have one go only and the first 1,500-2,000m will be "conservative"
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Re: Training for a 6:20 2k

Post by Mat »

Doc RowSlo wrote:...the first 1,500-2,000m will be "conservative"
Yes, I think that my strategy will be fairly similar :)

Second time of posting this session, but after last time the website or my computer had a funny turn and deleted it, so here's an abridged version...

Today's plan was to beat my 60' SB (1:49.0) - heading off at 1:49.x, using HR to prevent me going to fast too early and then dig in from 20' out - it didn't go quite according to plan :roll: HR strap broke after almost 1k (thanks Suunto) so I stopped, and restarted shortly afterwards... ipod packed in at about 20' leaving me facing the remaining 40' without the distraction of podcasts... decided to split row into 2x30' and sort out ipod in short break... started working again about 30" before the halfway mark, but by this time it was feeling very hard... decided to complete the hour, but with the third 15' as a much slower, active recovery type strectch.

10' Splits tell the story - 1:48.9, 1:49.3, 1:49.2, 1:53.6, 1:54.2, 1:48.7

Total: 60' - 16263, 1:50.6, 28

Not quite the plan, but it is a while since I did a hard 60', so I'm not too despondant :fsbgrin:
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Re: Training for a 6:20 2k

Post by Liefcat »

Really nervewrecking read about your hour in hell, Mat :!: :shock: :shock:

Great job to get to the finish line :!: ^O^ ^O^ Hope I haven´t inspired you to do those splits... :lol: :lol:

Apart from the 2500m there is also the imminent HM :!: :wink: :wink:
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Mat wrote:10' Splits tell the story - 1:48.9, 1:49.3, 1:49.2, 1:53.6, 1:54.2, 1:48.7

Total: 60' - 16263, 1:50.6, 28
That looks and sounds pretty unpleasant.
Still, the bottom line looks pretty good: 16,263m for the hour is always good 8)

Sounds like you could do with taking it a bit easier for a few days too.
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Re: Training for a 6:20 2k

Post by Huw Thomas »

Some great rescue sessions going on anyway... after some erg hell :roll: :lol: :lol:

Great 60' Mat in spite of adverse events ^O^ ^O^

Also nice 10k revovery Lee ^O^ ^O^
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Re: Training for a 6:20 2k

Post by Doc RowSlo »

Back to back steady 10k rows for me today on RowPro. The first one on my own and was joined by Jason and Alexander Wichers for the second. There was supposed to be a third one but no one else had signed up and I didn't fancy going it alone. I was a little pushed for time too.

10k #1

01:57.0__20spm__EHR 141
01:56.5__20spm__EHR 147
01:56.9__20spm__EHR 148
01:57.1__20spm__EHR 149
01:56.7__21spm__EHR 151

10k__38:57.7__01:56.8__20spm__AHR 144__Peak EPOC 104 ml/kg

10k #2

01:57.7__20spm__EHR 138
01:57.5__20spm__EHR 141
01:57.2__20spm__EHR 144
01:57.0__20spm__EHR 148
01:56.7__20spm__EHR 151

10k__39:05.0__01:57.2__20spm__AHR 141__Peak EPOC 77 ml/kg__TE 3.3 Overall

2k cd

Strange how the EPOC and AHR were lower for the 2nd 10k even though the pace wasn't much slower. Interestingly, the 2nd 10k did actually feel much easier than the first one. Maybe it was the company ;-)
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Re: Training for a 6:20 2k

Post by hewitt »

Doc RowSlo wrote: Interestingly, the 2nd 10k did actually feel much easier than the first one. Maybe it was the company ;-)
Always good to be with company mate. :fsbgrin:

Joined Lee and Alexander for the 10k session.2nd 10k in 2 days. :shock: Decided to start subsituting my regular diet of 30min for 10ks instead. :D

10k... 36:26.9... 1:49.3...r25

I have been doing quiet alot of weight training lately and i really like it. But it really starts to hurt in the second half of a 10k. :evil:
I can definately feel the weights working. 8)
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