- On slides
- 20 minute warmup with power 20s at race pace
- 2K test
- Time target: 6:48
- Pacing: Flat pacing at 1:42
- Rate: 32 to 34
- 20 minute cool down
6:50.4…Not terrible, but not as good as I could have done. I had a little breakdown around 800 meters. I was fully prepared for “the wave”. When I do more speed work, I get used to the crisis moment that hits around then. Kind of a combination pain, chills, nausea, drowning feeling that passes over the course of about 10 strokes. Anyway, it hit me hard today and I paused before I really knew what was going on. I started going again almost immediately and finished without any more drama. Kind of a lame and it definitely cost me about 3 or 4 seconds off the time.
But as a marker for the start of the indoor season, it isn’t so bad. I ranked it for fun and it’s 18 out 778 in my age group (97th %-ile). I think with a month or so of base work, and then a couple months of sharpening, taking 3 seconds off my splits is entirely feasible. I’d like to build a plan to be within striking distance of my 2K PB by the crash-bs.
Tomorrow: 3×20’/1′ steady state at 190W.
8 thoughts on “Friday: 2K Test”
Nice! Well done for going back at it after the mini dip!
Thanks. I’m a bit pissed at myself for letting up, but giving up entirely felt like a very bad idea as soon as I stopped pulling the chain.
I am currently SS at 136 Watts you are 190 Watts (going off of your on slides measurement from 9th Nov).
My 2k 267 Watts 50.9% as of yesterday yours today 324 Watts 58.6%.
That makes my SS 50.9% of my 2k watts and yours 58.6% does this tell us anything?
I was hoping for a similar percentage but that hasn’t worked out, D’oh!
The ratio of 2K to SS watts should give you an idea of how aerobic you are. In general, I think a lower ratio is probably a good thing because it means that you are able to carry a higher power while maintaining a lactate level below 2.0mmol/l.
But I guess there are probably reasonable limits to how low you would want to ratio to be. I think it means that if you worked on some short sprints and power training that you would reap a pretty good improvement in your 2K time. For me, it means that I need a lot more meters at <2.0mmol/l to build a better engine.
I have been thinking it is a power problem with me. I have started doing the 20x30secs sprints. May involve some peak power training as well. Thanks Greg.
I think sprint work from 30″ all the way up to 4′ would be helpful.
Good marker. Like the 6k the 2k gets better with practice. You need to be prepared. Also cheering fans help here.
Yep. It’s a starting point. I’m not sure the fans would have been cheering today, but a bit of peer pressure might have carried me through my rough patch with a bit more dignity
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