Low rate. Probably about 18-22 and full pressure, so hard strokes. I'd say probably high UT2/Low UT1. Very technique focussed as well so overall a hard but rewarding session!WattsFromNotts wrote:@Scott, some serious metres in your 8+ there! What kind of intensity is that done at?
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Ooff, just a tiny bit faster and 500m more and you're under the 6:45 target Paul. I think you need to adjust your targetGammmmo wrote:
C2: 1.5K@1:41.6 (2K training
It's high time I set a new 2K PB. The existing one is from ~2005 and stands at 6:48.1 so something in the mid 6:40s would be more inline with that freak 17:55 I did certainly. Work in progress. BTW went from my usual DF of ~121 to ~125 for this and it felt better. I've noticed the increased stroke power required for the 2K (a distance I've shunned since my "comeback" started about 18 months ago) is exposing my poor form to the point where I have to really up the rate periodically and even half-slide a bit to keep the average where I want. All a bit messy really, but the bottom line *is* the final time I suppose.Dangerscouse wrote:Ooff, just a tiny bit faster and 500m more and you're under the 6:45 target Paul. I think you need to adjust your targetGammmmo wrote:
C2: 1.5K@1:41.6 (2K training
Was thinking the same thing.Dangerscouse wrote:Ooff, just a tiny bit faster and 500m more and you're under the 6:45 target Paul. I think you need to adjust your target
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Great job Mark. Make sure to rest up but it's looking good for race day!VeloMark wrote:Paul - Agree with the others here, as impressive as your 2K goal is, it sure appears it's only a stepping stone to even more. Keep up the good work! I've also found a little higher DF to my benefit @ 2K. It feels like I get a quicker and more solid connection immediately @ the start of my drive.
Stu - I'd trade my new carbon fiber wheels to have a great day that was anywhere near your bad day! I have great respect for you distance guys, and will likely move in that direction myself, but I am keenly waiting to see what you do @ 2K when you put your mind to it.
Nige - Great suggestion, I hope the C2 guys are listening. Also, I haven't commented yet, but find great inspiration in your workouts and accomplishments. Well done!
Rod - You've done all the work, your numbers are amazing, now all you've got to do is show up and row. While your training numbers show you won't need luck, I'll be sending some your way just in case
6 days until my race. For my taper I plan to continue with intense work (dialed back 2% or so) while scaling back the volume. I will skip my Monday, Wednesday, and Thursday bike intervals this week, which should help my taper tremendously. After the race I'll switch back to my bike focus, while coming up with a plan to try and hold onto my erg fitness.
Started the day off with 30 minutes on the stationary trainer @ <99 bpm. Next was 5K on the erg using Fletcher's 2K race warm up. I've no idea the warm up situation at my upcoming race, but hope I can get this same warm up done. I've done it now a few dozen times in training and hope to use it Saturday.
Then 4 x 1K/3r. Pace was solid and tough, but controlled, didn't sprint the final interval. Felt good keeping this at ~97%, my hope is that I'll do something similar Wednesday and feel even better.
Time Meters Pace Watts Cal/Hr S/M
14:19.9 4,000m 1:47.4 282 1269 34 155
3:36.8 1,000m 1:48.4 275 1244 33 149
3:35.9 1,000m 1:47.9 278 1256 34 155
3:34.8 1,000m 1:47.4 283 1271 34 158
3:32.3 1,000m 1:46.1 293 1306 35 160
Rod I have every bit of confidence that you will get in faster than your last race. Keep up the good work and good luck!Rod wrote:5 x 750.3:30r
Average pace..................1:44.4
SPM.............................37
DF...............................120
Target was recent 2k race pace (1:44.8) so well pleased to have beaten it by so much.
After failing miserably last week on 4 x 1k.5'r confidence fell but now it's back up high again!
