A New Training Thread

[atklein90]

Thursday April 21

2K Trial

4,150 warmup

Split DPS
Set Piece Session
Split/Time/Meters/Pace/DPS/Watts/Cals/SPM/HR
1 /1:34.3 /500 /1:34.3 /9.6 /417.4 /45 /33 /162
2 /1:36.6 /500 /1:36.6 /9.4 /388.3 /44 /33 /167
3 /1:35.8 /500 /1:35.8 /9.5 /398.1 /44 /33 /172
4 /1:32.9 /500 /1:32.9 /9.5 /436.5 /47 /34 /175
Totals /6:19.5 /2,000 /1:34.9 /409.8 /180 /33 /175

Cooldown - 2K

So, 6:19.5 was the finishing time. The second/third 500s were a little slow, but I'm not sure if I could have gone much harder (I thought my chest was going to explode for about 20 minutes following the end of this). Doing this at 4:45am is kind of a struggle, but overall, this is a 2 second improvement over my previous PB and I (barely) broke 6:20, which was the ultimate goal, so I'm happy with the result. With a little focus over the next few weeks, maybe I'll try another to see if I can improve my time. It probably won't be before the end of this season, so this will probably be the ranking for this year - at the moment, this puts me at 43rd (out of 1321) for my age/weight.

Ending bodyweight: 214.5

[PaulH]

Congrats on the PB - it's a real novelty for me to see someone set a target in a training thread and then achieve it

[aharmer]

Great job! sub 6:20 is an exclusive group. Moving forward, what changes (if any) do you plan to make in your training to go after lower times? I agree with Paul, it was nice to open your thread and see the time trial you said you'd do. Congrats.

[hjs]

Good going, although I think this is not your absolute max.

Rating, you rated this one just like you rated your 5 k. same spm

[Bob S.]

Well done!

Bob S.

[atklein90]

Congrats on the PB - it's a real novelty for me to see someone set a target in a training thread and then achieve it

Thanks Paul!

[atklein90]

Great job! sub 6:20 is an exclusive group. Moving forward, what changes (if any) do you plan to make in your training to go after lower times? I agree with Paul, it was nice to open your thread and see the time trial you said you'd do. Congrats.

I'm not completely sure. But I think one thing I need to do is start extending some of my L2 work. Maybe do 6 or 7x1500, rather than 5. Or 5x2K, rather than 4. Not sure if that will help.

Or, maybe do some fartlek type work? Or reduce some of my rest time on my L1's. Honestly, I'm not sure.

I think I can definitely improve the time I rowed today, and since I'm in fairly decent shape right now, I think I need to keep at it for another month or two, but I'm just kind of getting bored with the standard L1's and L2's...

Any suggestions from anyone would be greatly appreciated!

[atklein90]

Good going, although I think this is not your absolute max.

Rating, you rated this one just like you rated your 5 k. same spm

I agree...I think I have a little more in me. Honestly, for some odd reason, I'd love to hit 6:16!

I realized the SPM afterward....thought it was a little strange that it ended up the same as my 5K. But it felt pretty good from the start, so I stuck with it....

[atklein90]

Well done!

Bob S.

Thanks Bob!

[Bob S.]

Any suggestions from anyone would be greatly appreciated!

More even splitting would probably help. Physically, completely even spitting is the most effective, but I feel that slight negative splitting is better psychologically. Unfortunately I am not in position to give advice on how best to train for that. My own race splits are far from ideal. I do have a rather lame excuse for this. All my training and time trials are done at 4000' of elevation. I do at most 2 races a year and those are always at sea level. With a 20-30 second difference between 2k time trials at home and 2k races at sea level, I have only a vague idea of what split times I should be shooting for.

Bob S.

[hjs]

Great job! sub 6:20 is an exclusive group. Moving forward, what changes (if any) do you plan to make in your training to go after lower times? I agree with Paul, it was nice to open your thread and see the time trial you said you'd do. Congrats.

I'm not completely sure. But I think one thing I need to do is start extending some of my L2 work. Maybe do 6 or 7x1500, rather than 5. Or 5x2K, rather than 4. Not sure if that will help.

Or, maybe do some fartlek type work? Or reduce some of my rest time on my L1's. Honestly, I'm not sure.

I think I can definitely improve the time I rowed today, and since I'm in fairly decent shape right now, I think I need to keep at it for another month or two, but I'm just kind of getting bored with the standard L1's and L2's...

Any suggestions from anyone would be greatly appreciated!

I would not do more, it,s about quality, not quantity.

A nice session would be the Awl pyramide from oktobers ctc lats year. 8100 metres.
100 200 300 etc up untill 900 and back to 100, rest 45 seconds between reps. A nice session, starts out easy and ends relative easy, but from 700 up an back to 600 its tough. A nice variaty on l 2 work.

[atklein90]

Friday April 22

L4 - 40min - 176, 180, 184, 188

Warmup - 4min - 1,017

14.4 actual MPS
1:53.6/500 actual average
10,559 total L4 meters

Following the erg, I went to the gym:

Legs:
Split Squat: 3x10, 50lbs
Stiff Leg Deadlift: 3x10, 205lbs
Assisted Pistols: 2x10

Back:
Bentover BB Row: 3x10, 135lbs
L-Pullup: 3x10
Pulldown: 10x180, 12x165, 14x150, 16x135
Straight Arm Pulldown: 4x12, 60lbs

Ending Bodyweight: 213.0

[atklein90]

Great job! sub 6:20 is an exclusive group. Moving forward, what changes (if any) do you plan to make in your training to go after lower times? I agree with Paul, it was nice to open your thread and see the time trial you said you'd do. Congrats.

I'm not completely sure. But I think one thing I need to do is start extending some of my L2 work. Maybe do 6 or 7x1500, rather than 5. Or 5x2K, rather than 4. Not sure if that will help.

Or, maybe do some fartlek type work? Or reduce some of my rest time on my L1's. Honestly, I'm not sure.

I think I can definitely improve the time I rowed today, and since I'm in fairly decent shape right now, I think I need to keep at it for another month or two, but I'm just kind of getting bored with the standard L1's and L2's...

Any suggestions from anyone would be greatly appreciated!

I would not do more, it,s about quality, not quantity.

A nice session would be the Awl pyramide from oktobers ctc lats year. 8100 metres.
100 200 300 etc up untill 900 and back to 100, rest 45 seconds between reps. A nice session, starts out easy and ends relative easy, but from 700 up an back to 600 its tough. A nice variaty on l 2 work.

That looks like a great workout....I'll definitely have to try it! I'm assuming the 45seconds is passive rest?

[nharrigan]

Great job on the 2k.

From my understanding of the WP, the focus is the L1 sessions. I'd have to agree with Henry about extending the L2 stuff. Quality over quantity.

-Neil

[aharmer]

Do you have any interest in heavy powerlifting? You do a lot of weight training but unless I'm not mistaken you don't do a lot of heavy squats, deads, powercleans. If I'm right, maybe that would give you some additional top end strength that could help the erg power. Good luck, looking forward to seeing the new plan!