A New Training Thread

[atklein90]

Wednesday February 23

L2 - 3K, 2.5K, 2K

3K - 1:43.9ave
2.5K - 1:43.5ave
2K - 1:42.7ave

Overall average = 1:43.4

Three weeks ago, my overall average was 1:45.0, so decent improvement, however, I increased the rate a bit to 30, compared to a 28/29 average last time, but my legs were VERY tired today, so I'm overall happy with the result.

[atklein90]

Thursday February 24

L4 - 172, 176, 172, 176
Total Meters = 10,390
14.95actual mps (14.93target)

Completed the workout today, but felt extremely tired. I was planning on going to the gym after the erg, but too tired.

[atklein90]

Friday February 25

L3 - 30min, r23

8,050m
1:51.8/500

Ending HR was 138, average for the session was 134.

Went a little lighter today and shorter than my recent L3's. It was a rather uneventful workout. We're headed to Chicago tomorrow and staying overnight, so I need to get my long L4 in tomorrow morning before we leave (normally a rest day) rather than Sunday.

Following the erg, I went to the gym and did basically a full body workout:

Split Squats (4x10, 30sec rest)
Bench Press (4x10, 195lbs, 30sec rest)
DB Incline Press (3x10, 70lbs, 30sec rest)
DB Incline Fly (2x10, 50lbs, 30sec rest)
Stiff Leg Deadlifts (4x10, 145lbs)
Pullups (2x10)
Dips (2x20)
Pulldowns (4x10, 165lbs, 30sec rest) superset with straight arm pulldowns (40x10, 75lbs)
DB Military Press (4x10, 50lbs)

Ending bodyweight: 212.5

[luckylindy]

I should have clarified...the interval went very well...the conversation and my wifes' reaction on the other hand, not too great.

Let's set the stage:
It's 4:30am.

It's my wife's birthday.

My wife is running on the treadmill next to me, while I'm doing the workout on the erg.

Halfway through the last interval, she jumps off the tread and asks some wierd question about whether or not it's OK that she had stuffed her ipod down her sports bra and whether or not her boob sweat would hurt the ipod.

My response: "NOT NOW!" A very short and terse answer as that's all I could muster up at that point.

My wife's response was to give me a dirty look, start running again, and then not talk to me the rest of the morning!

In my book, boobs always come before workouts. Since I have small children, the rarity of such a spontaneous event is worthy of delaying a workout indefinitely.

[freddy the human]

A lot of interesting cardio-respiratory training data and information at this link: http://www.sportsci.org/2009/ss.htm

[atklein90]

Saturday February 26

L4 - 70 minutes
172, 176, 172, 176, 172, 176, 172
14.94mps
1217 actual strokes (1216 target)

Overall felt pretty good. Normally I would have done this workout on Sunday morning, but we went to Chicago for a concert last night and stayed over night in the city. So, this morning (which is now Sunday as I'm posting a day late) was my rest day....

[atklein90]

Monday February 28

L1 - 4x1K

1) 1:38.7, r33, ending HR=156
2) 1:37.8, r34, ending HR=161
3) 1:36.4, r34, ending HR=165
4) 1:35.3, r34, ending HR=169

Overall average = 1:37.1
Three weeks ago, the last time I did this workout, I averaged 1:39.2, so solid improvement in 3 weeks time.

Following the erg, went to the gym for a quick weight session:

Legs:
Superset
Single leg squat (2x15, 5lbs)
Single leg RDL (2x15, 25lbs)
Single Arm Kettlebell swing (2x16)
Wallball (2x15, 20lb ball)

Back:
Deadlift (135x12, 225x10, 245x10, 245x10)
Superset
Pullup (2x10)
Bodyrow (2x12)
Bentover DB Lateral (2x10, 25lbs)

Biceps:
Barbell Curl (3x12, 85lbs)
Hammer DB Curl (2x12, 25lbs)

Ending Bodyweight: 216

Overall felt pretty crappy today. I ate like garbage most of Saturday and Sunday, definitely feeling it today, including carrying an extra 3-4 pounds this morning. Having eaten three meals out on saturday/sunday (I rarely eat out), the extra salt and processed carbs are killing me this morning. Hopefully I can flush most of it out of my system by the end of the day and feel better tomorrow.

[atklein90]

Tuesday March 1

L4 - 4x10'
R16 - 2,561m, 1:57.2
R18 - 2,665m, 1:52.6
R16 - 2,616m, 1:54.7
R18 - 2,685m, 1:51.7

10,527 work meters

Following the erg, I went to the gym to lift.

I hit chest, shoulders and tri's

Ending bodyweight: 213.5

[atklein90]

Wednesday March 2

L2 - 5x1500, 1000rest

1) 1:42.9, r31, ending HR 145
2) 1:41.8, r31, ending HR 153
3) 1:41.5, r31, ending HR 156
4) 1:40.6, r32, ending HR 161
5) 1:39.5, r31, ending HR 164

Overall Average = 1:41.3
Three weeks ago, the overall average for this workout was 1:43.6. Again, fairly good gains/improvements with the consistency that I've been erging lately.

Ending Bodyweight: 212.5 - my stomach still feels like garbage from eating like crap (and drinking) over the weekend. Guess I can't do that anymore! The weight finally has come off, but my stomach still doesn't feel even remotely close to normal.

[atklein90]

Thursday March 3

L3 - 2x7K

1) 1:53.8 - 26:32 total, r24
2) 1:54.8 - 26:46 total, r24

Very tired and very little energy this morning. I really struggled on the second 7K. I think I was dehydrated from lack of drinking water yesterday, but not sure if that was the only reason for the problems.

Ending Bodyweight: 211.0

[atklein90]

Friday March 4

L4 - 172, 176, 172

Total Meters = 7,788
520 total strokes
reference pace = 1:36

Went to the gym after the erg:

Legs:
Split Squat (3x12)
Assisted Pistols (1x8)
Straight Leg Deadlifts (3x12, 155lbs)

Back:
Bent Over Barbell Row (3x12, 135)
Pulldowns (4x12, 190)
Pullups (2x10)

Biceps:
DB Curl (4x12, 40lbs)
Incline DB Curl (3x12, 30lbs)

Ending Bodyweight: 213.0

[atklein90]

Sunday March 6

L4 - 70min - 172, 176, 176, 176, 176, 176, 172

1:36 reference pace
14.94mps actual (14.67 target)
Strokes right on, 355m over target

Overall felt pretty good today. Based on feeling like crap at the end of the week the last two weeks, instead of erging 6 days in a row this week, I'm going to try to up my meters on Tuesday and Thursday a bit and take Wednesday off. Basically, I'm going to drop a L4 out of the week and see if I feel a bit better and if I can work the other workouts a bit harder.

Ending Bodyweight: 211.0

[atklein90]

Monday March 7

L1 - 4K Pyramid

250 - 1:32.6, spm=35, ending HR=145
500 - 1:33.9, spm=34, ending HR=158
750 - 1:34.3, spm=35, ending HR=162
1000 - 1:34.7, spm=35, ending HR=165
750 - 1:34.2, spm=34, ending HR=167
500 - 1:32.7, spm=35, ending HR=166
250 - 1:28.0, spm=38, ending HR=160

Overall average = 1:33.6 (2.1 seconds better than three weeks ago - 1:35.7)

Matching rest between pieces. Overall felt pretty good.

Following the erg, went to the gym:

Legs:
Supersets
Single leg squat (2x12)
Single leg RDL (2x12, 25lbs)
Single arm kettlebell swing (2x16)
Wallball (20lbs, 2x15)

Back:
Deadlifts (135x10, 225x10, 255x8, 275x6)
Superset
Pullup (2x10)
Bodyrow (2x12)
Renegade Row (2x12, 25lbs)

Biceps
BB Curl (3x12, 85lbs)
DB Hammer Curl (2x12, 25lbs)

Ending bodyweight: 213.0

[atklein90]

Tuesday March 8

L3 - 2x7K

Warmup = 1500m

1) 1:52.3, r24, 11.1DPS, ending HR 127
2) 1:51.3, r24, 11.2DPS, ending HR 134

Cooldown = 500m

Overall this felt much better than last week. A day of rest from the erg tomorrow (I'm planning to do core and go to the gym for weights), then an L2 (4x2K on Thursday). Hopefully this will help me feel a little more fresh by the end of the week and work my L2 and Friday's L4 a bit harder.

Ending Bodyweight: 212.5

[gregsmith01748]

I just gotta say it. You are a machine.

I am watching the way you are methodically posting stuff I could never dream of doing. Holy smokes, L4 workouts with R16 at 1:57!

When are you going to race?