Possible area of weakness?

[canard]

I recently did a 6:29 (1:37.5) 2K and compared it to some of the interval sessions I've done in training as I'm trying to identify possible areas of weakness. Just off-hand, I'm thinking the pace in the 4 x 2000 and 3 x 3000 sessions point to a lack of endurance and that I should do more of them. What do you guys think?

12 x 500 @ 1:37 (last one @ 1:33) [2' rest]
5 x 1500 @ 1:44 (last one @ 1:41) [4' rest]
4 x 2000 @ 1:45 (last one @ 1:44) [5' rest]
3 x 3000 m @ 1:48 (last one @ 1:47.5) [5' rest]

Some stats
Age 29
Height 6'2"
Weight 181 lb

Any input is highly appreciated

[jamesg]

Your 2k was 380W. The last 3 pieces as described seem centered on 300W, so presumably were AT: 300/380 = 0.79.

According to Terry O'Neill (Interactive), AT is at 80-85% of 2k, so given your ATs were long, it looks balanced and that work delivered as intended.

We do tests to define the new training paces, so now you can update your plan if you want to go faster still; a 380W 2k would imply lots of endurance work with a 12W' stroke at ratings 18-24.

The Wolverine plan L4 table shows work like this, concentrating on the race stroke you'll need.

[canard]

I see, thanks. I've never done any low rate work (I've always stayed between 28 and 34 in training) but I'll have to check out the 18-24 sessions you mentioned.

[hjs]

I recently did a 6:29 (1:37.5) 2K and compared it to some of the interval sessions I've done in training as I'm trying to identify possible areas of weakness. Just off-hand, I'm thinking the pace in the 4 x 2000 and 3 x 3000 sessions point to a lack of endurance and that I should do more of them. What do you guys think?

12 x 500 @ 1:37 (last one @ 1:33) [2' rest]
5 x 1500 @ 1:44 (last one @ 1:41) [4' rest]
4 x 2000 @ 1:45 (last one @ 1:44) [5' rest]
3 x 3000 m @ 1:48 (last one @ 1:47.5) [5' rest]

Some stats
Age 29
Height 6'2"
Weight 181 lb

Any input is highly appreciated

Undurance is in line. If you don,t do low rate work, you have a lot to gain there. Use it for longer endurance sessions.

[canard]

I see, what intensity (in relation to max heart rate) should these longer rows be done at?

[hjs]

I see, what intensity (in relation to max heart rate) should these longer rows be done at?

Not easy, but certainly not max either. Your breathing should stay calm. Say 80% of your hf reserve. (Maxhf min rest hf) plus rest hf.
Example rest 60, max 200, reserve is 140. Limit would be 60 plus 112 = 172
For easy days use 70%

[canard]

Excellen, thanks.

[jamesg]

Intensity

Suggest you use the same work per stroke (roughly) that you used in your 2k. So if your 2k 380W was at rate 33, the strokework is 380/33= 11.5 Watt-minutes (W').

After that 2k test, the L4 tables want roughly 12 W'/Stroke, so in pace terms after a 1:38 2k test:
Rate 18: 1:58 = 213 W
Rate 20: 1:54 = 236 W
Rate 22: 1:50 = 263 W and so on.

http://www.concept2.com/files/pdf/us/tr ... nePlan.pdf page 16

At your level HR control alone may be insufficient, and the W readout can help go further by offering direct control of output.

[canard]

I thought what you mentioned looked interesting, so I tried the following 6 minute piece today as per the pdf: 140 (23.3) 3'/2'/1' @ 22/24/26 with a 3:20 recovery. I did six of them but I could only maintain the pace prescribed by the chart for the first and last interval and had to slow the ones in between down by about 3 seconds. It was really tough and my heart rate really took off during the 24 and 26 SPM parts. I'm guessing it might be due to the fact that I'm not used to such low ratings?

[hjs]

I thought what you mentioned looked interesting, so I tried the following 6 minute piece today as per the pdf: 140 (23.3) 3'/2'/1' @ 22/24/26 with a 3:20 recovery. I did six of them but I could only maintain the pace prescribed by the chart for the first and last interval and had to slow the ones in between down by about 3 seconds. It was really tough and my heart rate really took off during the 24 and 26 SPM parts. I'm guessing it might be due to the fact that I'm not used to such low ratings?

Way to though, use the l4 paces for the lower ratings 16/22 and for longer continues sessions. Read wolverine plan for context.

[JLB123]

I see, what intensity (in relation to max heart rate) should these longer rows be done at?

Not easy, but certainly not max either. Your breathing should stay calm. Say 80% of your hf reserve. (Maxhf min rest hf) plus rest hf.
Example rest 60, max 200, reserve is 140. Limit would be 60 plus 112 = 172
For easy days use 70%

Interesting approach, strikes me as more sensible than just doing % of max. Where does it come from? (never seen before)

[hjs]

I see, what intensity (in relation to max heart rate) should these longer rows be done at?

Not easy, but certainly not max either. Your breathing should stay calm. Say 80% of your hf reserve. (Maxhf min rest hf) plus rest hf.
Example rest 60, max 200, reserve is 140. Limit would be 60 plus 112 = 172
For easy days use 70%

Interesting approach, strikes me as more sensible than just doing % of max. Where does it come from? (never seen before)

Hf reserve is very common. Hf max is much less accurate. Say we have two people, both with a 200 max hf, one has rest hf of 35, say a very fit cyclist and the other has a 65 restpulse.
The first has room from rest to max of 165 beats, the other other only 135.

But hf alone is still limited, the fitter we are, the more aerobic we stay and can use higher hf. Here comes lactate around the corner. Learning to watch breathing also works, but it difficult. As long as breathing stays very a
Calm we are working very aerobicly, the more it goes up, the less so.

[jamesg]

Where does it come from?

It's called Karvonen; and needs an accurate and real Max HR as well as rest rate.

Further problem is that HR band theory, AT and the like derive from Conconi's work, no longer considered reliable.

So we're left high and dry, and without Lactate testing can only go slow, for endurance, or fast, for anaerobic. My definition of slow is that HR doesn't creep up, so I can carry on. Fast has ceased to exist.