Sprints and Stuff- training/questions 1k and below

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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hjs
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Re: Sprints and Stuff- training/questions 1k and below

Post by hjs » March 29th, 2016, 3:48 pm

markinnb wrote:
mdpfirrman wrote: You would think they could have found a better rower to match up against him. That guy was a Silver medalist lightweight at 150lbs or so (68kg). Not exactly apples to apples on an erg. at 68kg, that rower would probably crush him on the water. Would be a much more fair comparison doing a 500m race with a larger heavyweight rower.
I think that the lightweight silver <medal> champion was used to highlight how good a small-ish person can actually be- if they are well trained and in good condition, rowing in proper form or semi-proper form.
Marius had a 1:18 while buddy was 1:23 or so.
Marius was in his 30's in 2010 so his time of 1:18 would be about 5th best in 2010 and about 5th so far , in 2016. This would be in the heavyweights of course
Paweł Rańda's (30's as well ) time of 1;23 would put him in 2nd position in 2010 and maybe 1st or 2nd thus far in 2016 in the lightweight.
Pawel held his own if not more.

People may have been expecting Marius to crush Pawel, in terms of time.
Pawel's time and performance highlighted the fact that a person doesn't have to be enormous in order to put in a good time. That technique and form matter and sometimes can outperform brute force.
The comp also highlighted Marius abilities. He isn't a rower. He didn't put anywhere near the time/distance on the erg as Pawel.
He did have decent form , apart from a distinct hand position . He wasn't sloppy. He didn't just use brute force. Marius certainly is something else .
Now you are on a roll, mentioning Marius using dope in amounts for a small hospital would also be in place :roll:

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Re: Sprints and Stuff- training/questions 1k and below

Post by markinnb » March 29th, 2016, 4:25 pm

hjs wrote:Now you are on a roll, mentioning Marius using dope in amounts for a small hospital would also be in place :roll:

his AAS usage was the ele-phant at- the -kit-chen table- " just ignore that and carry on ".
regardless, his comp in the WSM was on a level playing field , relatively speaking.
< for some reason , the elephant thing came up as spam so I had to use hyphen...sorry
"It's hard enough as it is without doing it all wrong."

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Re: Sprints and Stuff- training/questions 1k and below

Post by hjs » March 29th, 2016, 4:31 pm

markinnb wrote:
hjs wrote:Now you are on a roll, mentioning Marius using dope in amounts for a small hospital would also be in place :roll:

his AAS usage was the ele-phant at- the -kit-chen table- " just ignore that and carry on ".
regardless, his comp in the WSM was on a level playing field , relatively speaking.
< for some reason , the elephant thing came up as spam so I had to use hyphen...sorry
For lots of people its not obvious, so it never hurts mentioning.

I have against using stuff, as long as they are open about it. Marius was/is? a super heavy user.

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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » March 30th, 2016, 10:37 pm

1k wu row

Did another 500m row- with target 1:30.0 at 20 spm

Finished 1:30.6 at 21 spm :shock: - better than yesterday (1:30.7) and took 1 stroke less 30.5 versus 31.5- I'll get this when I'm "fresh"

Another 1k cd row

High box squats (no belt- I basically never use a belt for anything and essentially haven't in at least a decade now) 425lbs 5 sets of 10 reps (fairly easy)

Burpee/box jumps (24" box) 5 sets of 10 reps (3 min rest between sets)

Decent!
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » March 30th, 2016, 11:36 pm

https://m.youtube.com/watch?v=O-VICkDaR2g

Austin Barbisch- doing the lightweight Vegan 500m sprint at 1:23.9
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Re: Sprints and Stuff- training/questions 1k and below

Post by mdpfirrman » April 3rd, 2016, 12:26 pm

Read up on some of the Ed McNeely stuff that someone had posted a while back and also on the HITT stuff from Pete Marston (on the Pete Lunch Hour Plan blog page). Very much sprint training type stuff. I'm new to trying this but Sundays are my short interval day so I thought I'd try it today. Thoughts - much harder than I anticipated. Plan was to do 100m X 15 with 80 second rest. Did 2000m W/U. Got to five before my power was dropping off so once I recovered (HR back to UT2) I did 25 max pulls (roughly 1:36 to 1:39 for me), let HR drop again under 140, rinse and repeat. Did that for around 5000m (after another 2000m recovery after my disappointing intervals.

My five 100m intervals looked like this:

17.0 / 570 / 53 / 123
17.8 / 496 / 47 / 154
17.8 / 496 / 51 / 152
18.2 / 464 / 56 / 149
18.5 / 442 / 52 / 150

490 Watt Avg (know I need work on this, that's why I'm doing it) / 51 s/m average

Good news is that's the first time I've seen a 1:2X rate ever, so I guess I'm not too disappointed. I set a PB (because I had never even tried a 100m all out so now I have a baseline). I have plenty of time to slowly build my reps up to 15 and beyond.

Ended with some heavy kettlebell squats, body weight lunges, lots of pushups and military presses / lateral raises, dips and ab work.
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 3rd, 2016, 1:41 pm

Good stuff Mike!!

Early am fasted

Girlfriend and I spent about an hour alternating between 50 m sprints, consecutive broad jumps and bear crawl combinations along the Southern California beach- had a blast and finished with some frisbee throwing - fun way to get a workout and in!!
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 4th, 2016, 6:28 pm

Legs fairly sore from sprints and whatnot yesterday

Got some deadlifting in- up to 500lbs for 3 beltless double overhand hook grip singles- felt good- think strength is moving a bit in a positive direction (been getting better sleep- courtesy of cold showering just before bed)

Next hit speed deads- 5 triples at 315lbs

Then Alternating single arm KB swings with 36k/80lb KB 3 sets of 20 reps

Then 30lb med ball slams 3x 10 reps

Finally- machine low pulley rows x a few sets

Decent work!
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 6th, 2016, 1:43 pm

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Was decent, targeting 1:27.0 here- was hoping to do it at 32, DF 172

Finished with some snatches, tuck jumps and plyo push-ups
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 9th, 2016, 12:59 pm

Am fasted- got home around midnight last night, so up for first workout back at altitude

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Look I even cropped the photo!

Was hoping to beat 1:26.7 which is what I did a few days ago at sea level

Was able to get 1:26.5 but rate was higher 35 vs 32 the other day, put DF a 188- definitely could tell altitude as heart rate stayed up much longer after every rep and last rep he was close to 180 (which is the highest I've seen on the erg - alrhough I think my true max is a fair bit higher- likely 185-190 ish)

After another easy 1k cool down row

Did alternating 1arm 80lb KB swings (10 each arm) coupled with 20 hanging leg raises (knees to elbows)-- 3 rounds
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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 9th, 2016, 9:02 pm

https://m.youtube.com/watch?v=4eChytpKRSs

This is a recent 1 minute time trial by Graham Benton 389m - solid time but I'm a little surprised he isn't a little faster
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Re: Sprints and Stuff- training/questions 1k and below

Post by lindsayh » April 9th, 2016, 11:01 pm

Lots of metres for me this week - time for some faster stuff
2km w/u and c/d

5x 300m/2'r @1:34.0
df140 sr35 421W
MHR 156

5x 200/90"r @1:31.0
df140 sr40 464W
MHR 154

5x 100/1'r @1:26.3
df150 sr45 545W
MHR 145
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PBs (65y+) 1 min 349m, 500m 1:29.8, 1k 3:11.7 2k 6:47.4, 5km 18:07.9, 30' 7928m, 10k 37:57.2, 60' 15368m

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Re: Sprints and Stuff- training/questions 1k and below

Post by Leo Young » April 10th, 2016, 12:36 am

Shawn Baker wrote:https://m.youtube.com/watch?v=4eChytpKRSs

This is a recent 1 minute time trial by Graham Benton 389m - solid time but I'm a little surprised he isn't a little faster
I believe this was done as the 2nd of three events with limited rest.

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Re: Sprints and Stuff- training/questions 1k and below

Post by hjs » April 10th, 2016, 3:49 am

Leo Young wrote:
Shawn Baker wrote:https://m.youtube.com/watch?v=4eChytpKRSs

This is a recent 1 minute time trial by Graham Benton 389m - solid time but I'm a little surprised he isn't a little faster
I believe this was done as the 2nd of three events with limited rest.
Yes after 6x2min, with 7 min rest between. Third to follow

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Re: Sprints and Stuff- training/questions 1k and below

Post by Shawn Baker » April 10th, 2016, 4:40 pm

Am

1k wu row

Deadlifts to 405lbs x 14 reps (no belt)- back feels solid

Did another 500m low rate row

Dropped DF down to 205- ended up at 1:30.7 at 21 spm- was at 1:29.5 with about 3-4 strokes to go but rate was too high and so last 2 reps were slower to try and keep 20spm

1 k cool down row then to swimming pool with kids

Leo, Henry- makes sense- like to see him do it as a stand alone
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