Training for BIRC December 9th

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Training for BIRC December 9th

Postby bonefixer » September 12th, 2017, 9:26 am

Like a few others on here I suspect, I'll be going - thought I'd start a thread on training for it in particular. Apologies if it's in the wrong sub-forum, but this is the only one I usually look at.

I'm aiming for sub 6:40. My plan is for September/October just do aerobic work in the form of hardish 10Ks, 1 hour, 30r20, that sort of thing. Then in November I'll start with some intervals, and maybe go for my 500 and 1000 PBs just to see where I am as a 2K predictor.

Anyone else got plans?
Bonefixer, 47M, 83kg, 183cm

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Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done
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Re: Training for BIRC December 9th

Postby JohnAd » September 12th, 2017, 9:36 am

I'm following the IP Level 4, 4 sessions a week, am a few weeks in which has been mostly UT1 so far but some faster stuff seems to be starting in a couple of weeks. I'm targeting sub 6:50 but that may be somewhat optimistic.
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Re: Training for BIRC December 9th

Postby Gammmmo » September 12th, 2017, 9:58 am

I'd like to go but cost is an issue for me...more likely to the comp in Cardiff. Sooner or later I'll do a 2K to put a marker in the sand and train from there. It's not a distance I've flirted with for years and my current best it turns out appears to be 6:48.1 from about 2005!!!
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Targets: 36:59(10K), >8200m (it will happen! I've just fallen off the wagon a bit lately), <6:45(2K)

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Re: Training for BIRC December 9th

Postby Rod » September 12th, 2017, 11:32 am

I'm planning to be there in the 60-64 Lightweights and hoping to get a fair way under 7 minutes....''hoping'' being the operative word there! :lol:

My wife will also be there in the 55-59 Lwt's and should be under 7:50 if she rows to her normal level so we'll be a little old retired couple having....err....fun? :wink:

It will be good to see training updates on here and for us all to stay in touch with each others progress so good luck all.
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.0 on 20th November 2017.
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Re: Training for BIRC December 9th

Postby edinborogh » September 13th, 2017, 12:13 am

bonefixer wrote:Like a few others on here I suspect, I'll be going - thought I'd start a thread on training for it in particular. Apologies if it's in the wrong sub-forum, but this is the only one I usually look at.

I'm aiming for sub 6:40. My plan is for September/October just do aerobic work in the form of hardish 10Ks, 1 hour, 30r20, that sort of thing. Then in November I'll start with some intervals, and maybe go for my 500 and 1000 PBs just to see where I am as a 2K predictor.

Anyone else got plans?


i dont have plans going there but bonefixer - you really need to outlay your training plan, day by day.
if you could give something like a weekly schedule of training, i would love to try and mimic that myself.
do you think you'll be able to do that?
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Re: Training for BIRC December 9th

Postby ZoeO » September 13th, 2017, 4:55 am

I've just entered as part of a relay team ....we had a brilliant time last year so have decided to do it again this year. As a gym, we're hoping to enter a few teams this year too.
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Re: Training for BIRC December 9th

Postby Rod » September 13th, 2017, 6:53 am

6k (for the CTC)

Time..................22:20.9
Average pace........1:51.7
SPM....................34
DF......................113

The last 2k was 7:19.8 (1:49.9) so shaping up ok for when I only have to do one of the bloomin' things!
60 year old Lightweight male. Based in Sussex, just south of London, England. Best 2k recently.. 6:59.0 on 20th November 2017.
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Re: Training for BIRC December 9th

Postby bonefixer » September 14th, 2017, 8:28 am

edinborogh wrote:i dont have plans going there but bonefixer - you really need to outlay your training plan, day by day.
if you could give something like a weekly schedule of training, i would love to try and mimic that myself.
do you think you'll be able to do that?


I don't generally plan very far ahead, but here goes:

w/c Mon 11/9/17:

Mon - 30r20 @1:56.9
Thu - 10K @1:59
Fri/Sat/Sun - Will do 2 or 3 sessions, all at 2:00 or thereabouts, 10k/12k/1 hour

Next week not sure - I'm away at a conference and don't know if I'll have access to an erg, or if I do whether or not I'll be too hungover to use it!
Bonefixer, 47M, 83kg, 183cm

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Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done
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Re: Training for BIRC December 9th

Postby edinborogh » September 15th, 2017, 11:20 pm

bonefixer wrote:
edinborogh wrote:i dont have plans going there but bonefixer - you really need to outlay your training plan, day by day.
if you could give something like a weekly schedule of training, i would love to try and mimic that myself.
do you think you'll be able to do that?


I don't generally plan very far ahead, but here goes:

w/c Mon 11/9/17:

Mon - 30r20 @1:56.9
Thu - 10K @1:59
Fri/Sat/Sun - Will do 2 or 3 sessions, all at 2:00 or thereabouts, 10k/12k/1 hour

Next week not sure - I'm away at a conference and don't know if I'll have access to an erg, or if I do whether or not I'll be too hungover to use it!


this is super awesome! thanks!
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Re: Training for BIRC December 9th

Postby Bloodbuzz Corio » September 16th, 2017, 3:51 am

JohnAd wrote:I'm following the IP Level 4, 4 sessions a week, am a few weeks in which has been mostly UT1 so far but some faster stuff seems to be starting in a couple of weeks. I'm targeting sub 6:50 but that may be somewhat optimistic.


John not up to date with your training of late - but given your time last year you're certainly capable of going sub 6:50 with the right prep. (And perhaps a slightly higher spm!)
Rohan - 42y, 178cm, <75kg, Logbook

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Re: Training for BIRC December 9th

Postby bonefixer » September 16th, 2017, 3:36 pm

Did a total of about 18K today. Usual 2k warm up, and then I set 60minutes on the PM, planning r20. Phone rang about 5 minutes in, had to take the call. Annoyed that it had ruined the piece, but since I wasn't very far in just set up 60' again and did 15001m, pace 2:00.0 at r20. Comfortable. May do the same again tomorrow!
Bonefixer, 47M, 83kg, 183cm

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Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done
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Re: Training for BIRC December 9th

Postby bonefixer » September 17th, 2017, 11:54 am

Finished the week with a 10K r20 - free pace, averaged 1:58.5, for a good solid workout.

Total this week of somewhere over 50K, if my warm-ups are included (pace average usually about 2:05, so they should be I think!) Probably less this coming week as I'm away for a few days. May do a marathon at the weekend to make up for it!
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Aims: 6:40 2K, 18:00 5K, 8000m 30min -done, 2.00 pace HM - done
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Re: Training for BIRC December 9th

Postby JohnAd » September 18th, 2017, 4:07 am

Bloodbuzz Corio wrote:John not up to date with your training of late - but given your time last year you're certainly capable of going sub 6:50 with the right prep. (And perhaps a slightly higher spm!)

Hi Rohan, how's it going?

Since I gave up with the PP5k, my training has been 6 months of mostly SS so lots of 45', 60' and 2x30' at around 2:04-6. So hopefully endurance base is there but my lactic tolerance and speed has gone a bit and I'm hoping the IP will bring that back. So at the moment still doing my 2k pace at around 30spm but maybe that will drift slightly higher as the speed work kicks in.

By the way I was just being nosy with your training and got access denied on your log. You must be due a PB refresh too.
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Re: Training for BIRC December 9th

Postby Pie Man » September 29th, 2017, 8:06 am

Long time with no posting, life does have a habit of getting in the way of the erg.

Anyway, I will be at the BIRC this year, but I am not sure what I will be doing. Having turned 50 I go up an age bracket, which you would think is a good thing, but based on last years results I would need to improve last years time from 7:16.7 to my PB of 7:10.1 to not be last by 5 seconds. I could enter the 500m where I may not be last as my current PB of 1:35.8 would put me around 5th of 7. I could enter both if I wanted to make a whole day of it. Or as my gym may be entering several teams in the relay which I have been sounded out about I could just do that, or even all three!

I need to make a decision soon as I have to decide how best to sharpen the pencil as it's pretty blunt at the moment. My training at the moment is mainly 10k SS work with a c2ctc and faceborg LWT comp or two thrown in when needed.


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Re: Training for BIRC December 9th

Postby NavigationHazard » October 1st, 2017, 2:02 am

I've entered BRIC....

16 x 250m r30 on 50" rest yesterday. I'd originally planned to do a much longer, slower session, but my rhythm was interrupted 6 reps in when two sweet young things dropped a weight bar off a rack right behind the erg. Startled, I switched gears and dropped the pace....

01] 48.9 secs 1:38.9 pace 374w r31
02] 49.0 secs 1:38.0 pace 372w r29
03] 48.6 secs 1:37.2 pace 381w r30
04] 48.6 secs 1:37.2 pace 381w r30
05] 48.4 secs 1:36.8 pace 386w r30
06] 48.7 secs 1:37.4 pace 379w r30
07] 47.8 secs 1:35.6 pace 401w r30
08] 47.8 secs 1:35.6 pace 401w r30
09] 47.7 secs 1:35.4 pace 403w r30
10] 47.3 secs 1:34.6 pace 413w r30
11] 47.4 secs 1:34.8 pace 411w r30
12] 47.4 secs 1:34.8 pace 411w r30
13] 47.0 secs 1:34.0 pace 421w r31
14] 47.1 secs 1:34.2 pace 419w r31
15] 47.2 secs 1:34.4 pace 416w r30
16] 43.6 secs 1:27.2 pace 528w r37

4k total work distance in 12:42.7 net elapsed work time, 1:35.3 pace r30 [per the PM5], 404w. Reasonably snappy last rep.

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