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Oct 2020
6:06pm, 10 Oct 2020
2,069 posts
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Lesley C
Oh no Nellers, hope you feel better tomorrow.
Long run for me today, hopefully have a bit of time tomorrow to row and loosen off the legs a bit.
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Oct 2020
10:55am, 11 Oct 2020
201 posts
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Craggy
Surgery went well thanks Muttley, I've had zero pain from the operation so I've been lucky, they did find my cartilage is very worn so my running days will still be limited but the pain I've been experiencing from the tear has instantly gone so it'll be a big improvement 😊
Nellers your plan looks really good, you've got a full range of stroke rates in there and nice progression from low/mid rate tempo work to the higher rate/pace sessions, while still maintaining some good tempo sessions.
You've got some good repeat sessions in there too such as 4x4 mins and 12x1 to help gauge progress.
If like me you find 2k tests difficult in training (although I don't think you do) you could cap them at say r26, r28, r30 and save the full out free rate for race day, or alternatively replace them with shorter TTs such as 1k and 1 mile, the mile in particular is an excellent confidence booster as you'll find you can do it a second or two faster than 2k pace, and when you've finished you'll know you can afford to go slower for your 2k and it's only an extra 391m.
My running head is a lot more knowledgeable than my rowing head, on my repeat run sessions the aim would be either to improve the pace, increase the distance of the rep or decrease the time of the rest interval, so if you wanted a change from always trying to improve pace you could take the 6x90 secs and each time you do it either add 10 seconds to each rep or reduce rest time by 10 seconds whilst maintaining pace, as you're training for 2k and it's a 9 minute session then reducing the rest time may be more beneficial.
Hope you're feeling better today 😊
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Oct 2020
1:11pm, 11 Oct 2020
37,328 posts
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Nellers
Anyone who doesn't find 2k tests difficult isn't really doing 2k tests Craggy! They're just rowing 2k. 
Thanks for that feedback. Really useful. It's quite a different approach to the wolverine template that I've been working from before. Lots of intensity at this stage, whereas wolverine has a bit every week throughout.
Repeating sessions and doing them as "re-row"s is helpful in seeing signs of progress too. If I can beat the pace boat (which is me from the last time) then I'm getting there.
Feeling a bit better today but jobs and life have taken most of the day so far. Hoping to get in the shed for an hour before the England match this evening and see how things feel but I'll play it by ear.
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Oct 2020
7:41pm, 11 Oct 2020
37,340 posts
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Nellers
Didn't get in the shed in the end, mostly because jobs and life. I seem to be getting out of the habit of weekend rowing!
Back on it tomorrow and we'll have to see how next weekend goes. Somehow a mile sounds like a much easier prospect than a 2km though.
Has anyone heard from EB? I hope her rowing debut didn't prove fatal in any way.
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Oct 2020
7:45am, 12 Oct 2020
202 posts
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Craggy
Haha that's very true Nellers!
Beating your former self on re-row is always a good confidence booster!
The mile is definitely good prep for the 2k, good luck if you give it a go next weekend.
Life's been getting in the way of my rowing for most of the year 😂
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Oct 2020
11:56am, 12 Oct 2020
881 posts
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Muttley
Good to hear, Craggy. Surgery always comes with a risk. Last resort and all that. Positive vibes in your direction.
A pleasant 10,000 this morning, UT2 heart band, brain in neutral, back and forth, and so on.
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Oct 2020
6:47pm, 12 Oct 2020
37,343 posts
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Nellers
Took Craggy’s advice and gave that mile TT a go.
Only the second time I’ve done one. The first being during that Concept2 heptathlon back in June. Back then I did 5:52 and was happy with that.
Definitely much fitter and stronger now. 5:38.3. New PB but the old one was so soft it was practically fluid.
That’s about the pace I’d want for a 2k by December five or take a .1 on the split. Very happy with that but also very sure I wouldn’t have held that for another 397 metres just yet.
Work to do but HWPO!*
*Hard Work Pays Off
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Oct 2020
7:41pm, 12 Oct 2020
203 posts
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Craggy
Thanks Muttley! Another 10k bagged, well done!
Very good Nellers, your June time may have been "soft" but it shows how far you've come on since then!
I reckon you'll be mid 1:43 pace for the mile by the end of November, then you're in 7 min territory for 2k 🤞
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Oct 2020
7:49pm, 12 Oct 2020
37,345 posts
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Nellers
Keep everything crossed Craggy!
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Oct 2020
7:49pm, 12 Oct 2020
204 posts
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Craggy
😁
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