2nd 500m of 2K

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2nd 500m of 2K

Postby KeithT » February 13th, 2018, 12:36 pm

I have only tested my 2k seven times total including at two comps last year. The good news is I have always improved my times despite mostly training for CrossFit. I have a comp this Sat. and I hope to go 6:44 or lower and maybe challenge the 6:40 barrier. Looking at my past test I noticed I am always slowest in the 2nd 500m. Most say the 3rd 500m is the biggest struggle but not the case for me. Not sure if its a mental thing or if I just try to relax too much at this point. Here is an example of my most recent (verified) 2k a couple months ago....1:41, 1:43.4, 1:41.5, 1:41. - the easy answer is go faster during 2nd 500m but not sure if I will then slow down at the end, will try and see,what happens. Do others have a slower 2nd 500m or is it typically the 3rd?
49 yo (50 soon), 6'3" 210#
PBs: 1 min - 352m, 500m - 1:25.5, 1K - 3:09.4, 2K - 6:44, 5K - 18:03, 30 min - 8105m
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Re: 2nd 500m of 2K

Postby hjs » February 13th, 2018, 12:41 pm

KeithT wrote:I have only tested my 2k seven times total including at two comps last year. The good news is I have always improved my times despite mostly training for CrossFit. I have a comp this Sat. and I hope to go 6:44 or lower and maybe challenge the 6:40 barrier. Looking at my past test I noticed I am always slowest in the 2nd 500m. Most say the 3rd 500m is the biggest struggle but not the case for me. Not sure if its a mental thing or if I just try to relax too much at this point. Here is an example of my most recent (verified) 2k a couple months ago....1:41, 1:43.4, 1:41.5, 1:41. - the easy answer is go faster during 2nd 500m but not sure if I will then slow down at the end, will try and see,what happens. Do others have a slower 2nd 500m or is it typically the 3rd?


See not much wrong, its not that you have lots left in the second k, maybe you relax a bit much, but not to much, cause you can,t really speed up. Remember to keep your rating going? Maybe you slow down a bit to much.
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Re: 2nd 500m of 2K

Postby KeithT » February 13th, 2018, 12:51 pm

My rating is slower then too...29,26,29,33
49 yo (50 soon), 6'3" 210#
PBs: 1 min - 352m, 500m - 1:25.5, 1K - 3:09.4, 2K - 6:44, 5K - 18:03, 30 min - 8105m
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Re: 2nd 500m of 2K

Postby G-dub » February 13th, 2018, 12:52 pm

Given you aren't showing a sprint at the end it doesn't look too soft to me. Maybe you can lower the second 500, but I'd be careful taking too big a bite out of it. I bet it would just level off in the third 500 anyway
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Re: 2nd 500m of 2K

Postby KeithT » February 13th, 2018, 12:58 pm

I do sprint at end at about 250 to go and lower into mid 1:30s for a bit then sort of fade a little. Makes me think I am a little slower at 500-250 as well. Also, I do a sprint start and will hit low 1:20s or even 1:19 for 10 strokes, is that too much.
49 yo (50 soon), 6'3" 210#
PBs: 1 min - 352m, 500m - 1:25.5, 1K - 3:09.4, 2K - 6:44, 5K - 18:03, 30 min - 8105m
KeithT
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Re: 2nd 500m of 2K

Postby hjs » February 13th, 2018, 12:59 pm

KeithT wrote:My rating is slower then too...29,26,29,33


Try to keep the rating up, 26 is really to low, 30 is minimum in my book.

End the last 100/125 meter hitting 1.30 rating high, half stroke slide.
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Re: 2nd 500m of 2K

Postby G-dub » February 13th, 2018, 2:15 pm

KeithT wrote:I do sprint at end at about 250 to go and lower into mid 1:30s for a bit then sort of fade a little. Makes me think I am a little slower at 500-250 as well. Also, I do a sprint start and will hit low 1:20s or even 1:19 for 10 strokes, is that too much.


Much has been discussed about sprinting the starts. Since you are only getting the fan moving and not other people in a big boat, it really doesn't require much energy or extended "sprint" to get on pace. I'd save the energy for the end of the race personally and try to get on pace in as few strokes as needed.
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Re: 2nd 500m of 2K

Postby KeithT » February 13th, 2018, 2:59 pm

I have gone back and forth with the idea of not doing the all out sprint start. Worried I was wasting energy. Wish I would have tested it before. Might try a shorter sprint Sat. and see how it goes.
49 yo (50 soon), 6'3" 210#
PBs: 1 min - 352m, 500m - 1:25.5, 1K - 3:09.4, 2K - 6:44, 5K - 18:03, 30 min - 8105m
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Re: 2nd 500m of 2K

Postby hjs » February 13th, 2018, 3:04 pm

KeithT wrote:I have gone back and forth with the idea of not doing the all out sprint start. Worried I was wasting energy. Wish I would have tested it before. Might try a shorter sprint Sat. and see how it goes.


7 hard strokes and settle, everything you "think" to gain, you will loose dubble at the finish, there is only one place for a sprint and thats at the finish.
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Re: 2nd 500m of 2K

Postby lindsayh » February 13th, 2018, 3:13 pm

KeithT wrote: Also, I do a sprint start and will hit low 1:20s or even 1:19 for 10 strokes, is that too much.

Keith for me that is way too fast to start. I will try to get a bit under race pace in first 4 strokes say but not really much faster than that. You are sending all the wrong messages to your muscles and they panic and spend too much too soon. I agree with Henry the 26 sr is too slow and in combination with the sprint start is likely costing you a bit. My understanding is that nearly all the very fast 2ks are over 30 so worth trying.
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Re: 2nd 500m of 2K

Postby KeithT » February 13th, 2018, 3:53 pm

Great info everyone. Will try some of these changes and will let you know how it goes.
49 yo (50 soon), 6'3" 210#
PBs: 1 min - 352m, 500m - 1:25.5, 1K - 3:09.4, 2K - 6:44, 5K - 18:03, 30 min - 8105m
KeithT
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