Plan:
- 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.
Nice! Well done for going back at it after the mini dip!
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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.
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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!
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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.
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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.
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I think sprint work from 30″ all the way up to 4′ would be helpful.
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Good marker. Like the 6k the 2k gets better with practice. You need to be prepared. Also cheering fans help here.
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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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