2k-Training-Predictions

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Kongulu
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2k-Training-Predictions

Post by Kongulu » May 12th, 2019, 6:35 pm

I am preparing to do a 2k soon and today for prep I did 3 by 1k with 4-minute rest at a 1:38.3, 1:38.1 and 1:37.4, averaging out to 1:38 flat for all three pieces.

Is a 6:28 2k a realistic goal?

Open-ended question for anyone.

Dangerscouse
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Re: 2k-Training-Predictions

Post by Dangerscouse » May 13th, 2019, 12:56 am

I think you need to be doing at least 5 x 1k at 1:38, 3 x 1k on a lot shorter rests, or 3 x 1500m on 4r to achieve a 6:28.

You're close to your target as you managed to neg split so it might be possible, but the difference between a 1k and a 2k is massive, and it's the last 500m that really makes the difference.

Best of luck with it and is 6:28 a specific target or just an aspiration?
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

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jamesg
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Re: 2k-Training-Predictions

Post by jamesg » May 13th, 2019, 1:36 am

Clearly you have the speed, but it's hard to say from your 3*1k because ratings and height unknown and 4 minutes is a long rest. There are too many variables for intervals to act as predictors unless you stick to a well known protocol such as 8x500, and in any case there are no rests in a race.

6:28 is pace 97s so 380W. If you can do a 500 at around 540W (86s pace and 30% derate), should be possible.

For 6:28 the French protocol says 500 test 1:27 and race splits as follows:
2k splits: 1:34.6 1:38.9 1:38.9 1:35.6 total 6:27.9. The power derate 2k/0.5k is 28% in this protocol which takes very good endurance.

The first split is fast if you're already using high ratings, which is easier afloat than aground. Erg Power losses increase steeply at over 30, so a lot depends on your stroke.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

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hjs
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Re: 2k-Training-Predictions

Post by hjs » May 13th, 2019, 3:14 am

Kongulu wrote:
May 12th, 2019, 6:35 pm
I am preparing to do a 2k soon and today for prep I did 3 by 1k with 4-minute rest at a 1:38.3, 1:38.1 and 1:37.4, averaging out to 1:38 flat for all three pieces.

Is a 6:28 2k a realistic goal?

Open-ended question for anyone.
A very good predictor is 4x 1k with 5 rest, this is around 2k plus 1.

Think you just not ready for 6.28 or you should have a bit of reserve during this session.
For my training see twitter @Hjsrowing

KeithT
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Re: 2k-Training-Predictions

Post by KeithT » May 13th, 2019, 8:59 am

hjs wrote:
May 13th, 2019, 3:14 am
Kongulu wrote:
May 12th, 2019, 6:35 pm
I am preparing to do a 2k soon and today for prep I did 3 by 1k with 4-minute rest at a 1:38.3, 1:38.1 and 1:37.4, averaging out to 1:38 flat for all three pieces.

Is a 6:28 2k a realistic goal?

Open-ended question for anyone.
A very good predictor is 4x 1k with 5 rest, this is around 2k plus 1.

Think you just not ready for 6.28 or you should have a bit of reserve during this session.
The 4x1000 with 5 min rest was the best predictor for me though I dreaded the workout. I found it to be very close at+1 as Henry stated. I was at 1:38.2 for this workout before pulling a 6:29.9.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

Kongulu
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Re: 2k-Training-Predictions

Post by Kongulu » May 14th, 2019, 9:52 am

Thanks for the feedback, I will try to get some of the recommended pieces in before my 2k.

Dangercouse- It's a specific goal I am trying to hit.

Jamesg- I'm 6'3", 190cm, 180 pounds, 81kg. I haven't done 8 by 500 but I have done 6 by 500 with 1-minute rest at an average of 1:37 flat

jamesg
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Re: 2k-Training-Predictions

Post by jamesg » May 14th, 2019, 12:11 pm

This means you can develop a very strong stroke, if not already in place, so it's mainly a problem of endurance.
78y, 188cm, 87kg, MHR 155. Last 2k (24 May 19) 8.46.6@22

KeithT
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Re: 2k-Training-Predictions

Post by KeithT » May 14th, 2019, 3:08 pm

Kongulu wrote:
May 14th, 2019, 9:52 am
Thanks for the feedback, I will try to get some of the recommended pieces in before my 2k.

Dangercouse- It's a specific goal I am trying to hit.

Jamesg- I'm 6'3", 190cm, 180 pounds, 81kg. I haven't done 8 by 500 but I have done 6 by 500 with 1-minute rest at an average of 1:37 flat
The 6x500 with 1'r is usually at about 2-3 seconds faster than 2k pace.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

nick rockliff
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Re: 2k-Training-Predictions

Post by nick rockliff » May 14th, 2019, 4:01 pm

Kongulu wrote:
May 12th, 2019, 6:35 pm
I am preparing to do a 2k soon and today for prep I did 3 by 1k with 4-minute rest at a 1:38.3, 1:38.1 and 1:37.4, averaging out to 1:38 flat for all three pieces.

Is a 6:28 2k a realistic goal?

Open-ended question for anyone.
What time did you do for your last 2K, when was it and what have you done training wise since to improve?
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

Kongulu
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Re: 2k-Training-Predictions

Post by Kongulu » May 14th, 2019, 7:09 pm

Nick Rockliff- Last 2k was 6:40 around 6 weeks ago, but it was an unexpected one so I think I could have gone 2 seconds faster max on that one. I row on a team and since then, aside from rowing every day, I put in around 15k on the erg most days and mixed in 2-3 sprint workouts a week, sometimes only 1.

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hjs
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Re: 2k-Training-Predictions

Post by hjs » May 15th, 2019, 3:10 am

Kongulu wrote:
May 14th, 2019, 7:09 pm
Nick Rockliff- Last 2k was 6:40 around 6 weeks ago, but it was an unexpected one so I think I could have gone 2 seconds faster max on that one. I row on a team and since then, aside from rowing every day, I put in around 15k on the erg most days and mixed in 2-3 sprint workouts a week, sometimes only 1.
So you are making fast progress, don,t worry about your current times. Simply give it your best when you test, but you can expect good progress atm. Number one focus should be, build a strong stroke and build your aerobic fitness. Speed is much less important. You current approach seems to do what you need.
For my training see twitter @Hjsrowing

Kongulu
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Re: 2k-Training-Predictions

Post by Kongulu » May 15th, 2019, 9:50 am

I agree that developing a strong stroke is the most beneficial for me at the moment, but I find that at times when I do sprint pieces on the erg im not very composed and am not able to apply my full pressure. Sometimes my shoulders hurt after pieces and I have also found that my right leg is stronger than my left, so maybe these are affecting factors?

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hjs
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Re: 2k-Training-Predictions

Post by hjs » May 15th, 2019, 10:52 am

Kongulu wrote:
May 15th, 2019, 9:50 am
I agree that developing a strong stroke is the most beneficial for me at the moment, but I find that at times when I do sprint pieces on the erg im not very composed and am not able to apply my full pressure. Sometimes my shoulders hurt after pieces and I have also found that my right leg is stronger than my left, so maybe these are affecting factors?
Be carefull, pain is never a good thing, give your body time to adjust and get strong enough. Injurees are always a big hinderence in the longer run.
For my training see twitter @Hjsrowing

nick rockliff
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Re: 2k-Training-Predictions

Post by nick rockliff » May 15th, 2019, 3:49 pm

Kongulu wrote:
May 14th, 2019, 7:09 pm
Nick Rockliff- Last 2k was 6:40 around 6 weeks ago, but it was an unexpected one so I think I could have gone 2 seconds faster max on that one. I row on a team and since then, aside from rowing every day, I put in around 15k on the erg most days and mixed in 2-3 sprint workouts a week, sometimes only 1.
The 15K session are great for base building and the more base training you do the better your 2k and other distances times. Not sure if the speed work mixed in with the base work is a good idea. I always find the AT interval session more productive i.e. 4 x 2k 4min recovery r24 and similar.

6.40 to 6.28 took me 5 months then another 18 months to get to 6.16 (age 48)
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

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