What Training Have You Done Today???

[old] neilb · Post by **[old] neilb** » August 30th, 2005, 9:08 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />Making good 18 secs in a month is a big ask with so little info.<br /><br />A few things to think about.<br /><br />1. a good fitness base is needed. The longer rows (30 min +) at fairly steady rates say 22-24 will build it but whether enough in a month?<br /><br />2. CV system needs to develop; shorter sessions say 10 - 15 mins at higher spm and lower splits will help with this.<br /><br />3. technique sound; if not improvements in this can make a big difference.<br /><br />3. spm. What do you rate at for 2k. Is that a comfortable spm for you or do you need to work on increasing it?<br /><br />If you have been training for a while and reasonably fit with okay technique then I am not sure you will be able to take 18 secs off in a month. On the other hand if new to this then that month can make all the difference.<br /><br />I suggest you take a longer view and ensure training programme is properly structured to reduce 2k times (there are plenty of threads and training programmes for this). Then by all means try it in a month and if you succeed the great you can aim for 6:50 next but if you do not quite make sub 7:00 then just keep the training go and it will come.<br /><br />I took the opposite view to you and spent 6 months on the steadier work before even attempting my first 2k. This was last few weeks and I did 6:48 so had erred too much on side of caution but then getting below 7:00 was a mental not physical test.<br /><br />The 6:48 felt ragged as I was not used to 30 spm. I am now doing more short sessions (4X1k and 4X2k) and so becoming better at rowing 30 spm+. This is where I was weakest and so where I can make quicker gains for next time. Then it is back to the longer steady work for a while to improve the base. <br /><br />Remember training is training and too much racing will not benefit you.<br /><br />Let us know how you get on.<br /><br />Neil <br />

[old] btreacy · Post by **[old] btreacy** » August 30th, 2005, 1:45 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(neilb @ Aug 30 2005, 08:08 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />Making good 18 secs in a month is a big ask with so little info.<br /><br />A few things to think about.<br /><br />1. a good fitness base is needed. The longer rows (30 min +) at fairly steady rates say 22-24 will build it but whether enough in a month?<br /><br />2. CV system needs to develop; shorter sessions say 10 - 15 mins at higher spm and lower splits will help with this.<br /><br />3. technique sound; if not improvements in this can make a big difference.<br /><br />3. spm. What do you rate at for 2k. Is that a comfortable spm for you or do you need to work on increasing it?<br /><br />If you have been training for a while and reasonably fit with okay technique then I am not sure you will be able to take 18 secs off in a month. On the other hand if new to this then that month can make all the difference.<br /><br />I suggest you take a longer view and ensure training programme is properly structured to reduce 2k times (there are plenty of threads and training programmes for this). Then by all means try it in a month and if you succeed the great you can aim for 6:50 next but if you do not quite make sub 7:00 then just keep the training go and it will come.<br /><br />I took the opposite view to you and spent 6 months on the steadier work before even attempting my first 2k. This was last few weeks and I did 6:48 so had erred too much on side of caution but then getting below 7:00 was a mental not physical test.<br /><br />The 6:48 felt ragged as I was not used to 30 spm. I am now doing more short sessions (4X1k and 4X2k) and so becoming better at rowing 30 spm+. This is where I was weakest and so where I can make quicker gains for next time. Then it is back to the longer steady work for a while to improve the base. <br /><br />Remember training is training and too much racing will not benefit you.<br /><br />Let us know how you get on.<br /><br />Neil <br /> </td></tr></table><br />Thanks Neil<br />I am following the 16 week 2k program on the site. Maybe i should have started with langer rows although i usually do a 30min and 10000k during the week as well. I think my technique can improve and i probably need to build up a better base but that sub 7mins is such a carrot!<br />

[old] btreacy · Post by **[old] btreacy** » August 30th, 2005, 1:48 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(csabour @ Aug 29 2005, 06:09 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 02:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />btreacy, this depends on your physiology. Are you a big guy? small guy? how tall/old are you?<br /><br />if your a heavyweight then lots of hard steady state everyday (30 mins or so) and in a month im confident you could pull it off.<br /><br />At the beginning of spring i pulled 7:25 and after rowing steady state every morning for 3 weeks i erg tested again and pulled 7:13 and i'm a small guy and my buddies(bigger guys) improved about 10 seconds more! <br /> </td></tr></table><br />I am 6 feet tall and 15 stones. so do you think longer 30min rows each day would be better i am following the 16 week 2k plan on this site<br />B

[old] bmoore · Post by **[old] bmoore** » September 1st, 2005, 11:50 pm

Easy 12k - 47:52.8 (1:59.7 @ 10.0 MPS)<br /><br />Now I need to set aside some time to record a 10k time. My split at 10k was 39:55.0.

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 2nd, 2005, 4:19 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 07:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />No.<br /><br />Sorry for being blunt, but if you had trained more than a week, were healthy and pulled all you had and in a tactically sound way for that 7:18 then there is no way you can pull sub 7 in a month. If you do, than it's not due to physical adaptations. <br /><br />Realistic (as in it has been done by others) but very tough will be to improve physically by two seconds per week and go sub 7:10 in a month. Then just hang in there for one or two months more and possibly, you will get sub 7. <br /><br />Don't mean to be discouraging but instead to heighten the value of reaching a sub 7.<br /><br />Cheers and good luck!

[old] btreacy · Post by **[old] btreacy** » September 2nd, 2005, 10:53 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Carl Henrik @ Sep 2 2005, 03:19 AM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Aug 29 2005, 07:55 PM)</b></div></td></tr><tr><td class='quote'>New PB today for 2000m 7.18.3 absolutely knackered. Then did an easy 5k at 2.08pace. Aiming for sub 7min on 2k over the next month or so is this realistic? <br /> </td></tr></table><br /><br />No.<br /><br />Sorry for being blunt, but if you had trained more than a week, were healthy and pulled all you had and in a tactically sound way for that 7:18 then there is no way you can pull sub 7 in a month. If you do, than it's not due to physical adaptations. <br /><br />Realistic (as in it has been done by others) but very tough will be to improve physically by two seconds per week and go sub 7:10 in a month. Then just hang in there for one or two months more and possibly, you will get sub 7. <br /><br />Don't mean to be discouraging but instead to heighten the value of reaching a sub 7.<br /><br />Cheers and good luck! <br /> </td></tr></table><br /><br />Carl<br /> Thanks for the reply Any suggestions on what i should do over the next few weeks/months to get to the sub 7.<br />Btreacy

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 2nd, 2005, 3:42 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(btreacy @ Sep 2 2005, 02:53 PM)</b></div></td></tr><tr><td class='quote'>Carl<br /> Thanks for the reply Any suggestions on what i should do over the next few weeks/months to get to the sub 7.<br />Btreacy <br /> </td></tr></table><br /><br />Hello<br /><br />If you want big short term improvements fast, you should perform a 4x1k once a week and something like a (3-4)x2k or 3x10min session or a hard 6-10k (or even 60min if you are in to it) once a week as well. Try to fit in three easy days and two rest days around these. Exactly how you do the easy days are not important as long as they are at an appropriate intensity at about 55% of 2k wattage which is the same as your 4x1k wattage. You may throw in some bursts of higher intensities on one easy day just to build confidence and comfort but it should just be for fun, and overall still an easy session, although the averge intensity may rise quite a bit above 55, try keeping below 65%. <br /><br />Remember your average pace or wattage from each weeks 4x1k and set out to improve on this with 3w (about 0.3s/500m) the next week.<br /><br />Example<br />last weeks average: 280w<br />this weeks 4x1k:<br />1st k: 280w<br />2nd k: 282w<br />3rd k: 284<br />4th k: 286<br />this weeks average: 283w<br /><br />If you can improve with 3w that is great, if you can improve with 4.5w well, that is even more great and corresponds to a 2s/week improvement. <br /><br />Good luck and let us know how you fare, no matter what training you do.

[old] Neb154 · Post by **[old] Neb154** » September 3rd, 2005, 1:10 pm

Tried my 1st 4 x 1k today without basically having done any speedwork this summer. Results of this <b>grueling, cruel, and twisted</b> workout.<br /><br />1k : 1:46. 9 @ 27<br />2k : 1:47.0 @ 27<br />3k : 1:48.6 @ 26<br />4k : 1:48.6 @ 26<br /><br />Average of 1:47.8 @ 27, my best 2k having been 1:47.4 about a month ago, I'm not terribly dissapointed as from what I understand a really tough 4 x 1k is about 1 split second off your 2k PB, so this would be an improvement.. It really got tough in the second half especially keeping up with a higher stroke rate then the 20-24 I had been used too.. I'm not sure I plan on doing this again, but if I do, I'll aim for that elusive 1:47.0

[old] Carl Henrik · Post by **[old] Carl Henrik** » September 3rd, 2005, 3:09 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Neb154 @ Sep 3 2005, 05:10 PM)</b></div></td></tr><tr><td class='quote'>Tried my 1st 4 x 1k today without basically having done any speedwork this summer. Results of this <b>grueling, cruel, and twisted</b> workout.<br /><br />1k : 1:46. 9 @ 27<br />2k : 1:47.0 @ 27<br />3k : 1:48.6 @ 26<br />4k : 1:48.6 @ 26<br /><br />Average of 1:47.8 @ 27, my best 2k having been 1:47.4 about a month ago, I'm not terribly dissapointed as from what I understand a really tough 4 x 1k is about 1 split second off your 2k PB, so this would be an improvement.. It really got tough in the second half especially keeping up with a higher stroke rate then the 20-24 I had been used too.. I'm not sure I plan on doing this again, but if I do, I'll aim for that elusive 1:47.0 <br /> </td></tr></table><br /><br />Great going on completing the piece, it was clearly a fly and die, so must have been extra tough. Your 2k pace may be sligtly faster than your 4x1k. To me a whole split second sounds too much though. It is good practice to plan that you can only go at 4x1k pace for a 2k. Unless of course you have a lot of recent 2ks saying otherwise. <br /><br />With better pacing and a weeks improvement you may possibly reach 1:47.0 for 4x1k. But the risk is you just do another fly and die and loose overall intensity and training stimuli. Aim for 1:47.4 and see what's in the tank in the last interval, that's my advice! <br /><br />One 4x1k is a test of physique, once a week is a test of will <br /><br />Good luck!

[old] Neb154 · Post by **[old] Neb154** » September 3rd, 2005, 3:12 pm

I guess you could call it a fly and die, but I had never done one before, so was just guestimating on the first couple. I also see that i had a typo at the end, though 1:47.0 is elusive, 1:47.4 was what I planned to be aiming for, and it is elusive as well, just not as crazy.

[old] anthony · Post by **[old] anthony** » September 5th, 2005, 1:35 pm

alrite,<br />Did hour o power @ 1:48.5 23 spm, first of the season. Long way off my pb from back in june but I've got 8 months to break 1:45 which is a big goal for the next season.Also 40 min on the bike to round up the days work. <br /><br />Anto<a href='mailto:oneilla1@tcd.ie'>oneilla1@tcd.ie</a>

[old] R S T · Post by **[old] R S T** » September 5th, 2005, 3:03 pm

First post on this thread....<br /><br />10k today. Monitor down and watched a dvd.<br /><br />I like putting teh monitor down every now and then - especially as I am just getting back into things after injury. It can be a nice surprise to see a faster than expected split time too.....we'll see how long that lasts.<br /><br />Cheers<br />RichardT

[old] bmoore · Post by **[old] bmoore** » September 5th, 2005, 11:26 pm

8x500m<br /><br />8/22/05 Pace 1:44.0<br />Goal Pace 1:43.0<br />Actual Pace 1:42.7<br />(Note, I had 3 Guinness at Cheers between 6 & 7:30PM for an extra challenge! )<br /><br />1:42.9<br />1:42.9<br />1:42.8<br />1:42.4 <br />1:42.9<br />1:42.9<br />1:42.7<br />1:42.1 <br /><br />Note that I keep holding it under 1:43.0, because I'm afraid I'm going to fade. A few bursts, both expected and unexpected (4th rep normally isn't faster). These are starting to get tough, and will soon not just be another workout. I just hope the Guinness held me back a bit here.<br /><br />Total Meters 15,000 (500m @ 2:32 between each rep, and 7,000 total warmup/cooldown).<br /><br />Time for the shower and bed.

[old] RowedandRode · Post by **[old] RowedandRode** » September 7th, 2005, 9:14 am

Erg: 45 minutes, 2:25.8 ave/500 m, spm 27-29. Harder 20 every 500 m followed by moderate recovery<br />Weight Training: 45 minutes - upper body. Emphasis: crunches & bench presses.

[old] R S T · Post by **[old] R S T** » September 7th, 2005, 7:17 pm

10k today.