stu9560 wrote: ↑Sun Feb 11, 2024 9:53 am
I don't often venture into top tier territory but I decided to have a go at the 45 seconds to 2 minutes 15 seconds ladder (No 1 on the top tier YouTube playlist). Well that blew out some cobwebs. Happy with the results. My notional 2k pace is 2:00 so I was pleased to see 1:5x throughout and closer to 1:50 during the 45 second blasts.
Well done!! It’s a tough row.
My day started with the 45 minute group row on EXR. After yesterday’s full on day, I’ll need to see how I feel later re any more training!
This morning was bottom tier 30 minutes at 20 spm 2k+18. Instrux say one power stroke on every minute, then at the end 1 minute rest then 1 minute eyeballs out at 30 spm. I skipped the power strokes because I find they disrupt my rhythm and to finish just accelerated to flat out from 29 minutes to 30. Which was quite spicy. Couldn't quite generate the ratings and paces of the 45-second stroke ladder of t'other day but was still ahead of 2k pace so happy enough.
Of all the plans I've done (1k, 2k, 5k, and 10k) it's the 1k plan that I find the hardest, but also probably the most rewarding, and, because the workouts are so short, it's pretty manageable to fit in the workouts. I don't know if I'll commit to following it through again but I decided that I'd dip my toe in the water and started with the first session - 8x1:00/1:00r @1k pace - this morning. I hit them at 1:40/500, 1:39.3, 1:38.6, 1:38.6, 1:38.3, 1:38.3, 1:38 and 1:37. This is right in line with past efforts and provides a solid baseline for the rest of the plan. My 1k best is 3:16.6 (1:38.3/500) so hopefully I can get close to that again.
I am doing the 5K plan. just wrapping up W1S5. The 4/2/4, 3X with 2:30 rest. The second 4 minutes was difficult for the first 2 minutes. It's kind of like active rest after the hard 2 minute efoort.
Donaldtallman wrote: ↑Mon Feb 12, 2024 7:55 pm
I spent my time doing endless drills to correct an early backswing habit I discovered recently after doing a video of my form. Rrrrrr
Not happy.
Good that you’re trying to catch it now. I’ve noticed I’ve developed a weird wobble of my shoulders at the catch. If it’s not one thing, it’s another!!
Hi there. I was going to do session two of the 2K workout and I got to the end of the second session and said "Nope." Stretched a little bit and doom scrolled. But considering I have taken only one day off from working out since Christmas I'm not feeling that guilty.
Yesterday I did the 500m baseline test and it nearly killed me! The last 100m seemed endless. I'm happy with my overall time of 1:52.6 though.
Today I did 30 mins weight training this morning and Week 1 Session 1 of John's 500m training plan this afternoon.
I didn't go with the Maffetone heart rate system because 180 minus my age would have meant a maximum heart rate of only 105bpm. It goes above that during the 4 min warm-up. Instead, I did the 2k plus 20/18/16, with a maximum HR of 128bpm. That's well within what I can get my HR to. My maximum recently (5k TT) was 170.
willhoyer wrote: ↑Mon Feb 12, 2024 6:23 pm
... 8x1:00/1:00r @1k pace - this morning. I hit them at 1:40/500, 1:39.3, 1:38.6, 1:38.6, 1:38.3, 1:38.3, 1:38 and 1:37. This is right in line with past efforts and provides a solid baseline for the rest of the plan. My 1k best is 3:16.6 (1:38.3/500) so hopefully I can get close to that again.
Nice even pacing with slight negative split. If that's at the start of the plan it surely looks good for the time trial at the end!
Mid tier for me today. Instrux were 10 mins at 20 spm 2k+18 then 5 at 28 spm 2k+8 then another 10 minutes as before, with 2 minute recoveries.
I had some time and was feeling frisky so I added another 5 and 10 minute interval. On or slightly ahead of the prescribed paces throughout. Was beginning to fatigue towards the end of the final 10 minutes but that's the point so I'm happy with the result. And with the warmup close to 10,000 metres done.
The last 100m seemed endless. I'm happy with my overall time of 1:52.6 though.