What Training Have You Done Today???

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » October 20th, 2005, 4:28 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Oct 20 2005, 06:21 AM)</div></td></tr><tr><td class='quote'> I started last December and always found reasons to avoid 2k. Partly as it is hard work and partly, I think, because of a fear of failing to go sub 7 mins. All my training was around 30 min and 60 min steady rows focusing on technique and base fitness. I got to the point where my 5k was at 1:45 pace and so even my doubting mind became convinced that I could go sub 7 mins for 2k and just did the 2k one morning. </td></tr></table> I have the same (mental) problem. My last 2K and also PB on 2k was from january. After april i did no more PB's and trained different. Now is the time to try a 2K but my fear is also of failing to go sub 6:45.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 20th, 2005, 4:41 am

What is it that happens to us on a fast 2K attempt? All my training and current PB times would suggest that I could go sub7 quite comfortably. However, the last time I tried, I blew up with 600m to go, even though I was on the pace, averaging 1:44.9 when I stopped. Given our training regimes and the resulting physical ability to achieve our targets, I am convinced that a good 2K time is more about mental attitude.

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » October 20th, 2005, 4:56 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 20 2005, 10:41 AM)</div></td></tr><tr><td class='quote'>What is it that happens to us on a fast 2K attempt? All my training and current PB times would suggest that I could go sub7 quite comfortably. However, the last time I tried, I blew up with 600m to go, even though I was on the pace, averaging 1:44.9 when I stopped. Given our training regimes and the resulting physical ability to achieve our targets, I am convinced that a good 2K time is more about mental attitude. </td></tr></table> Last monday i tried a 500m. I was on schedule of a 1:26 till about 300 metre. Then i stopped, don't ask me why. When i do intervalls i easily do 6 times 1:37 with 3 minutes active rest. So sub 1:27 should be easy.

[old] hennmart · Post by **[old] hennmart** » October 20th, 2005, 6:27 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(TheHagueDragon @ Oct 20 2005, 10:56 AM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 20 2005, 10:41 AM)</div></td></tr><tr><td class='quote'>What is it that happens to us on a fast 2K attempt? All my training and current PB times would suggest that I could go sub7 quite comfortably. However, the last time I tried, I blew up with 600m to go, even though I was on the pace, averaging 1:44.9 when I stopped. Given our training regimes and the resulting physical ability to achieve our targets, I am convinced that a good 2K time is more about mental attitude. </td></tr></table> Last monday i tried a 500m. I was on schedule of a 1:26 till about 300 metre. Then i stopped, don't ask me why. When i do intervalls i easily do 6 times 1:37 with 3 minutes active rest. So sub 1:27 should be easy. </td></tr></table> Hi Maarten and Peter, I hardly did 2ks, but now I do every Saturday 5 times 2K. and on Wednesday 8 times 500. I must say it helps every time, till now, I have beaten my PB's so it works for me. Maybe something for you to try O yes, it's still very hard work!! Today I did 4 times 500 (1:42, 1:40, 1:39 and 1:37) and 10K. (39:01). The cold is still there but the times are improving again Hennie

[old] TheHagueDragon · Post by **[old] TheHagueDragon** » October 20th, 2005, 7:40 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Oct 20 2005, 12:27 PM)</div></td></tr><tr><td class='quote'>I must say it helps every time, till now, I have beaten my PB's so it works for me. Maybe something for you to try O yes, it's still very hard work!! Hennie </td></tr></table> That's the problem, every PB i have was also the last time i rowed that distance... From the start i began with erging everytime i programmed a distance it was a PB! Now i know that at this moment i'm slower than the first quarter of this year (the end of the season).

[old] neilb · Post by **[old] neilb** » October 20th, 2005, 8:56 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 20 2005, 03:41 AM)</div></td></tr><tr><td class='quote'> I am convinced that a good 2K time is more about mental attitude. </td></tr></table> Peter, Yes, it is all about what you can deliver on the day. This is why my first BIRC will be very interesting. I know that my 2k "best" is better than 6:48 but until I can actually do a lower time then 6:48 it is. I have the physical ability but still need the menta strength. I am hoping that my new found 4 x1k and 8 x 500m workouts will give me the confidence to start at a PB pace and the encouragement to see it through. Time will tell. Neil

[old] neilb · Post by **[old] neilb** » October 20th, 2005, 9:05 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 20 2005, 03:41 AM)</div></td></tr><tr><td class='quote'>What is it that happens to us on a fast 2K attempt? All my training and current PB times would suggest that I could go sub7 quite comfortably. [right] </td></tr></table> Peter, Your 1k pace would suggest that sub 7 min should be straightforward for you but the 5k pace (1:52?) leaves a bigger question? Is the 5k one up to date. If it is then I would suggest sub 7 is still possible but not "quite comfortably". It will be hard physically as well as mentally. Neil

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 20th, 2005, 9:09 am

Today: 2K Warmup @ 2:10.0 26SPM HR146 3K-2.5K-2K/5:00r Previous session 29th September. 28:33.4, 1:54.2, 32SPM, MHR170. Target pace today: 1:54 3K - 11:21.3, 1:53.5, 31, 166 2.5K - 9:27.4, 1:53.4, 31, 165 2K - 7:30.2, 1:52.5, 31, 167 Total time: 28:18.8. Average pace: 1:53.2. 31SPM MHR167 Total distance: 9090m (1590m steady rowing in rests) 2K Warmdown (no straps) @ 2:09.7 25SPM HR145 Knocked one second off previous session pace/500m with reduced stroke rate and heart rate. Still making steady progress, well pleased with this one...

[old] neilb · Post by **[old] neilb** » October 20th, 2005, 9:21 am

Today was first attempt at 8 x 500m. I used 3:30 active recovery. Splits were 1:37.6 1:37.5 1:38.5 1:38 1:38.3 1:38.1 1:38.2 to average 1:37.9 at 33/34 spm. My 4 x 1k is around 1:40 so this first 500m set is perhaps a little slow? Whether second time around will be better remains to be seen. I found it less hard mentally than 4 x 1000m - is this the experience of others. Neil.

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » October 20th, 2005, 9:22 am

Neil, I came to rowing from about 15 years of weight-training with little or no aerobic work, and I am also an ex-smoker. So when I started rowing in April 2004, I was reasonably strong but I had very little aerobic capacity. The first time I rowed further than 5K, was a 10K on 15th February this year, in a time of 45:45.6. I had to stop several times during the piece, and I felt like I was dying. Between April and December 2004, I rowed a grand total of 70,000m. These days, I will cover that distance every eight or nine days, (244K in September), and my aerobic capacity is getting steadily better. I have also lost 2 1/2 stone in weight and seem to have levelled off around 15st. My 5K PB was set on 24th June. Haven't rowed a fast 5K since then, so I have no idea what I could do now. Maybe I should give it a go next week sometime...

[old] neilb · Post by **[old] neilb** » October 20th, 2005, 12:46 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(PeterWilkinson @ Oct 20 2005, 08:22 AM)</div></td></tr><tr><td class='quote'>Neil, I came to rowing from about 15 years of weight-training with little or no aerobic work, and I am also an ex-smoker. So when I started rowing in April 2004, I was reasonably strong but I had very little aerobic capacity. The first time I rowed further than 5K, was a 10K on 15th February this year, in a time of 45:45.6. I had to stop several times during the piece, and I felt like I was dying. Between April and December 2004, I rowed a grand total of 70,000m. These days, I will cover that distance every eight or nine days, (244K in September), and my aerobic capacity is getting steadily better. I have also lost 2 1/2 stone in weight and seem to have levelled off around 15st. My 5K PB was set on 24th June. Haven't rowed a fast 5K since then, so I have no idea what I could do now. Maybe I should give it a go next week sometime... </td></tr></table> Peter, This makes things much clearer. I have generally had good general fitness but am not that strong relative in the fitness side. My initial rowing was the longer 30 min/ 60 min sessions and so I built up a very good fitness base; hence I have pretty good times etc down to 5k but I am less good in relative terms at 2k and struggle at the shorter distances such as 500m and 1k. So, we are both approaching the 2k target but from different backgrounds. Some of my focus over the next 12 months will be to build more strength. For you the steady distance every day will pay dividends fairly quickly and you will soon make more good progress. 6 months ago my normal 60 min session was at 1:56. I will now do the same session, same level of exertion, at 1:51. This all helps translate into quicker pace over 2k but to make more progress I need to be a bit stronger as well. The one to watch is that big flying dutchman Hennie! See you in a few weeks at BIRC Neil

[old] michaelb · Post by **[old] michaelb** » October 20th, 2005, 11:33 pm

Peter, any chance you can get online and race with rowpro? The thrill of competition may help you through the middle of the race. We are obviously racing these distances this fall. I always look with interest at other rowers hovering about the 7 min mark. I haven't done a 2k time trial in close to 2 years, so I hope to ready this fall and/or for the crash-bs. You seem to have plenty of raw speed to go sub7, so I would agree that working on your 5k and 10k times would help finish the 2k strongly. I almost never do intervals or work on speed, so I have the opposite issue, I need to focus on speed before I can let loose in a 2k.

[old] bmoore · Post by **[old] bmoore** » October 21st, 2005, 12:57 am

Back to the Level 2 intervals today with a 5 x 1,500. I did 1:51.6 for this three weeks ago, but I also went 1:50.8 for a 4x2k two weeks ago. So there was some room for improvement. I set the goal at 1:50 even though I was thinking of 1:49. I averaged 1:49.2 and had the extra gas to have gone under 1:49. Oh well, next time. Patience, patience. I'm sure slow and steady progress is better than a set back from blowing up on a workout. The paces went: 1:49.7 / 1:49.5 / 1:49.1 / 1:49.5 / 1:48.5 This weekend's race is a 6k and I'd like to average 1:51. We'll see...

[old] bmoore · Post by **[old] bmoore** » October 21st, 2005, 1:10 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Oct 20 2005, 09:21 AM)</div></td></tr><tr><td class='quote'>Today was first attempt at 8 x 500m. I used 3:30 active recovery. Splits were 1:37.6 1:37.5 1:38.5 1:38 1:38.3 1:38.1 1:38.2 to average 1:37.9 at 33/34 spm. My 4 x 1k is around 1:40 so this first 500m set is perhaps a little slow? Whether second time around will be better remains to be seen. I found it less hard mentally than 4 x 1000m - is this the experience of others. Neil. </td></tr></table> Neil, I'd do this the 8x500 about 4 seconds faster than the 4x1k, and I'd hold a more consistent pace or negative split this session. Then it will be tougher. I also find this easier than the 4x1k, but I've been trying to increase the speed on this workout, and I find it a challenge to get over 32SPM. But I guess that's what this workout is for...

[old] chickenlegs · Post by **[old] chickenlegs** » October 21st, 2005, 1:10 am

18 km at 1:49.9 (22 spm). this is the longest i have ever erged, so i suppose it could count as a personal best. but i think it would be meaningless, since there is no other score to use for comparison (which is why i am posting it here instead of the pb section). anyway, the objective is to keep increasing the distance to reach the 1/2 marathon distance. i think achieving a 1/2 marathon at 1:50.0, 22 spm, would be an indication of decent cardiovascular fitness level.