Help me go sub-7:00 for the 2k

[hjs]

Ok, I did 10x250@1:55 with 1:00 rest. My ErgData cable became sort of disconnected after the second one so I restarted the intervals and did another eight in a row, averaging right on 1:55.0. The first two were at 1:54.3.

It wasn't a bad experience although my stroke rate was 27-28, not 30. I don't feel comfortable at 30 yet.

How often do I do a workout like that? It can't be my only workout, I have to do some longer steady state work.

250m intervals are a lot easier to handle than 500m intervals.

Good start, do faster work twice a week, but do a good warm up and cool down. Build this set to 20 reps, if you get there go faster. Re rating, if you get the pace a lower rating is fine, when you get faster you rate will pick up.

And don,t think you "need" endurance. You need ofcourse, but right now you mostly need a stronger stroke. If you like the 250 ish, keep doing them, you could alter every session with 1 min. Reps, and every third session use rate 20. Have faith sets off 20 will build both strenght and endurance.

[LarryRow]

Thanks, that's all good advice. I felt I had a couple of more 1:55 200s in me but didn't want to push it on my first attempt at this kind of a workout.

I'm trying to picture how I will generate 1:55 power at rate 20! That's going to be tough.

I ramp up to 1:55 starting at 20 seconds before each interval starts. I find it too stressful to fight back to a 1:55 average when starting with a dead wheel.

[hjs]

Thanks, that's all good advice. I felt I had a couple of more 1:55 200s in me but didn't want to push it on my first attempt at this kind of a workout.

I'm trying to picture how I will generate 1:55 power at rate 20! That's going to be tough.

I ramp up to 1:55 starting at 20 seconds before each interval starts. I find it too stressful to fight back to a 1:55 average when starting with a dead wheel.

Nono, not 1.55 impossible, around 2.00 maybe even a bit slower. Go by feel.

Using a flying start is not needed, would advice against it. You can take a 3/5 strokes to get on pace. A 1.55 rep with a flying start is not a 1.55. You should use that start as training. Pull as hard as you feel safe.

Ramping up for 20 seconds is forever. And you mess up you rest. But ofcourse its on you. I always row on pace not average. A standing start is slower, but after 10 strokes or so the av is ok. But my weakpoint is not strenght, on the 2k, but endurance.

But again, be carefull, on step at the time. If anything I say does suit you, simply don,t.

[LarryRow]

You're right, I'm messing up my precious rest time. Twenty seconds is forever, strange to say, but it is true. I'll try again from a dead stop each time and not kill myself on the start. I have been practicing starts separately but only need that at the start of a 2k, not on every rep of an interval workout.

Ok, I'll pull as hard as I can on rate 20 but won't hit 1:55. Still, I'm sure it will be a good strengthening exercise.

[hjs]

You're right, I'm messing up my precious rest time. Twenty seconds is forever, strange to say, but it is true. I'll try again from a dead stop each time and not kill myself on the start. I have been practicing starts separately but only need that at the start of a 2k, not on every rep of an interval workout.

Ok, I'll pull as hard as I can on rate 20 but won't hit 1:55. Still, I'm sure it will be a good strengthening exercise.

Simply ease in this work. Learn per session, no rush is needed, in a few weeks you will find a way that suits you.

[LarryRow]

I managed 12x250@1:54.3 average pace a couple of days ago. I'll keep pushing ahead. Faster times will come but will certainly take a while.

We did 5x2:00 1:00 rest last night In class. Those are really 500m repeats. I averaged 1:57.7 for that set.

Tonight is an hour and fifteen minute endurance class.

[LarryRow]

After 7500m of class work, I managed to pull a 1:48.1 500, shaving a couple of seconds off of my fastest 500m time.

Moving in the right direction.

[Pie Man]

and quickly, pulling a pb after 7500m must mean there is even more there

[LarryRow]

and quickly, pulling a pb after 7500m must mean there is even more there

Ha, thanks, that's what I keep telling myself!

[LarryRow]

Managed 10x250m with 1:00rest avg 1:47.2/500m.

After 7300m in class the other night, I attacked another 500m, averaged 1:45.6 for the first three hundred meters and died in the fourth one hundred and could not finish it.

There is a lesson in there somewhere, LOL.