2K challenge week 51

Gerhard · Post by **Gerhard** » October 31st, 2007, 12:52 pm

After the 5K challenge in week 35 and the 10K challenge in week 43 it is now time for the 2K challenge for week 51. We have set some hard (but realistic?) 2K targets and will try to achieve them before the holidays.

Sharing targets and training results turns out to very motivational. Please join us in the challenge if you want to set yourself a (hard) target and think you can use some support!

Targets so far (correct me if i'm wrong):

Gerhard 7:15
Tom 7:15
David 7:10
Andy 7:30

Time to place your bets!

Gerhard · Post by **Gerhard** » October 31st, 2007, 12:55 pm

wednesday 31-10

Did a 10K, first 5K at 2:03, slowed down to 2:12 until 9K and finished strong to come in at 42:08 (2:06.4). Decent row.

tomhz · Post by **tomhz** » October 31st, 2007, 3:52 pm

Gerhard wrote:Targets so far (correct me if i'm wrong):

Gerhard 7:15
Tom 7:15
David 7:10
Andy 7:30

Time to place your bets!

Yes my target is 7:15

I repeat here what I said in our 10K thread:

Tomhz wrote: 2K week 51 : sub 7:15.
Current PB is 7:16.6, done 2 1/2 years ago. I should be doing my best 2K's in week 46 (BIRC) and week 49 (NK open). If I succeed I will change my target to 7:13 or faster for week 51.

Gerhard · Post by **Gerhard** » November 1st, 2007, 9:00 am

7:15.....

I can already feel the pain. I have no idea if I'm really capable to improve my current PB with more than 27 seconds. The indicators and predictors say so, but there is nothing like the real thing...

My current PB is almost 4 months old and I've made some progress since then. My 1K has improved with 10 seconds and my 6K has improved with 90 seconds or so. So average pace has improved with 5 to 8 seconds. But will that translate to 2K? Don't know but sure will try.

I'll be

with anything over 7:20 . Between 7:20 and 7:15 would make me

. But I'll be

with 7:15.

Gerhard · Post by **Gerhard** » November 1st, 2007, 9:06 am

wednesday 31-10, evening session

The 10K afternoon session was followed by 3x2K evening session with the Dutch Rowpros. Each 2K was followed by a few minutes rest plus a 1K recovery interval. The 2K results:

7:54
7:56
7:44

Average pace 1:57.9. The 7:44 was (accidentally) almost a 2K PB.

RowtheRockies · Post by **RowtheRockies** » November 1st, 2007, 9:47 am

Gerhard wrote:wednesday 31-10, evening session

The 10K afternoon session was followed by 3x2K evening session with the Dutch Rowpros. Each 2K was followed by a few minutes rest plus a 1K recovery interval. The 2K results:

7:54
7:56
7:44

Average pace 1:57.9. The 7:44 was (accidentally) almost a 2K PB.

Gerhard,

Nice workout! Looks like you are capable to row QUITE a bit under your PR in a 2K now.

Rich

andyb2004 · Post by **andyb2004** » November 1st, 2007, 1:45 pm

Gerhard wrote: 7:54
7:56
7:44

Average pace 1:57.9. The 7:44 was (accidentally) almost a 2K PB.

3x 2k at under 8 mins each makes me feel unwell to even think about it - good effort on top of a 10k in the same day!

Gerhard · Post by **Gerhard** » November 2nd, 2007, 3:58 am

I accidentally made a typo in my signature; I set my 1K at 3:23.7 instead of 3:26.7. That had to be corrected, so I rerowed the piece

and set a PB of 3:23.5 on drag 140.

This was one of the hardest races ever. I had downloaded a few 1K's from the rankings around 3:25 and decided to go for a fly and hang-in-or-die. I hung in and died, but somehow managed to keep the pace up, being chased by a big red indian named Jeronimo.

00:19.8 100 39 163 01:39.0
00:20.2 200 33 173 01:41.0
00:20.2 300 36 176 01:41.0
00:20.1 400 36 179 01:40.5
00:20.2 500 33 181 01:41.0
00:20.3 600 36 183 01:41.5
00:20.3 700 32 183 01:41.5
00:20.5 800 35 184 01:42.5
00:20.8 900 35 184 01:44.0
00:21.2 1000 34 185 01:46.0

Lactate all over the place, not able to stand up for a few minutes, the tatse of blood in my mouth.... This is probably going to be my PB for quite a while

andyb2004 · Post by **andyb2004** » November 2nd, 2007, 5:01 am

Gerhard, you really are on form right now! That clearly took some determination

How about taking a few easy days and then updating your 2k. You want to be sure your wk51 goal won’t be too easy

tomhz · Post by **tomhz** » November 2nd, 2007, 4:30 pm

Gerhard,

well done!

Even with your lousy endurance

(that is: double the D - add 6 sec) you can aim for 7:12 on the 2K
But only if you are willing to suffer the same amount of pain as on this 1K

I agree with Andy: you wouldn't want to get away with a too easy goal for week 51....

Tom

Gerhard · Post by **Gerhard** » November 5th, 2007, 7:54 am

tomhz wrote:
Even with your lousy endurance (that is: double the D - add 6 sec) you can aim for 7:12 on the 2K

Tom

Just playing around with Excel and came up with a nice correlation between my 500, 1000, (2000?) and 5000 meters:

500 m, 11 SPI, 38 SPM -> 1:34 (done)
1000m, 10 SPI, 34 SPM -> 1:41.5 (done)
2000m, 09 SPI, 30 SPM -> 1:49 ('should be able')
5000m, 08 SPI, 27 SPM -> 1:58 ('should be able')

For each step the watts per stroke decrease with about 10%, as does the number of strokes per minute. I can aim for 7:12 if i can keep the stroke rate at 31 or 32 during my 2K...

BTW, I don't really believe this predictive stuff myself, but the what-if scenario's don't hurt as much as the real thing

hjs · Post by **hjs** » November 5th, 2007, 10:03 am

http://www.freespiritsrowing.com/conten ... -predictor

Seems to work well for most people.

Gerhard · Post by **Gerhard** » November 5th, 2007, 10:25 am

hjs wrote:http://www.freespiritsrowing.com/conten ... -predictor

Seems to work well for most people.

I've seen it, used it and it is actually pretty good. The only problem with it is that it predicts 7:12......

hjs · Post by **hjs** » November 5th, 2007, 1:26 pm

Gerhard wrote:
hjs wrote:http://www.freespiritsrowing.com/conten ... -predictor

Seems to work well for most people.
I've seen it, used it and it is actually pretty good. The only problem with it is that it predicts 7:12......

If someone could row 7.12 I would think go for that 6xx

johnlvs2run · Post by **johnlvs2run** » November 5th, 2007, 5:34 pm

Based on the calender, week 51 ends on December 23rd?

That's the same week as the end of the holiday challenge, which I'm planning to do although moderately. More importantly I'd like to do a marathon by the end of the year and that would interfere with a 2k. However the CTC has a 2k for the challenge this month and I'd like to give it a go at least once.

My goal is to better my SB of 7:43.6 before November 22nd.

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