Sprints and Stuff- training/questions 1k and below

[hjs]

Looked through this

https://www.instagram.com/p/BQ2zHcDlSFz ... =bigphil90

Potentially fastest sprinter on the erg, even on low drags he is very fast.

[Shawn Baker]

https://instagram.com/p/BTFHfNZgLOL/

Today's work was just some squatting- high box 500lbs 5 sets of 10 reps (fairly easy)


Paul- nice work

[hjs]

Change of plan, after yesterdays 4 x 250 @ 1:37.5 ave im going to re due the 500 TT starting @ 1:43.7
ave from TT few days ago, not happy with it.

Hopefully I don't die in last 80m, only one way to find out, planning tomorrow or sat morning.

Paul, if you read a bit in this thread, you see Shawn does a lot of time trials very close to his pb. But you never hear him say how tough those are. If you watch a video of him, you see he actually gives it a pretty serious go.
But the point is, doing it like this often makes that it gives less pressure. Don,t overthink stuff, don,t get overexcited, just do the job.

For you now, not really knowing what you can is just give stuff a try, this will give you info about your current level, from there you can start building.

[Anth_F]

Nice job, Paul.

I much prefer the 250's to 500's for obvious reasons.

[Anth_F]

I prefer the 250's but on 1r. Rather than doing the 500's on 2r!! 250's can be seen as easy way to avoid doing hard graft as the pain doesn't quite hit until you reach 300m so you are avoiding that doing 250's. But for me if i feel i got a workout from them is all i'm bothered about. Of course i have my pacing strategy for them as well!!!

[Anth_F]

glad you find that not hard graft

When i compare it to the 8x500m sessions i was doing, it's really not. Very unlikely i would ever HD on 250's. But on 500's... thats another story.

[Anth_F]

Paul, i'm not getting into pointless tit for tats.

I've said my bit, i'll leave it at that.

[Shawn Baker]

https://instagram.com/p/BTHphuIgiCv/

Just some low rate work, short intervals- target sub 1:30 at 20 spm

Travel/rest day tomorrow

[cannondalerugby5]

As an observer of this current exchange I cannot understand why the comments have deviated from training feedback to personal challenges.

Paul, love you passion,thinking and commitment to a training plan.I wish you every success towards your objectives.
I may have Miss read but I don't think Anth was being critical of you and your program.

As someone who has just gone through the journey you are starting, I found it really helpful to embrace all feedback,no such thing as criticism ,only feedback.

Try suggestions from the guys on this forum they are very supportive,review outcome,re try ,review,re plan etc.

On a personal note I think 4 min is a long rest on a short sprint , good luck with you journey

Steve

[hjs]

Paul keep this thread on track, no sideways, just relevant info. Its longgoing this one and should not have rubbish!

[cannondalerugby5]

As an observer of this current exchange I cannot understand why the comments have deviated from training feedback to personal challenges.

Paul, love you passion,thinking and commitment to a training plan.I wish you every success towards your objectives.
I may have Miss read but I don't think Anth was being critical of you and your program.

As someone who has just gone through the journey you are starting, I found it really helpful to embrace all feedback,no such thing as criticism ,only feedback.

Try suggestions from the guys on this forum they are very supportive,review outcome,re try ,review,re plan etc.

On a personal note I think 4 min is a long rest on a short sprint , good luck with you journey

Steve

Sorry Paul,

From your reply I would deduce that you feel that people take sides, that there are winners and losers or people being right or wrong.

Its not about someone's personal numbers and I hope its not a competition between us .

In my humble opinion its about reviewing your current activities, experimenting, learning and improving your numbers.

How hard a session feels is not a validation of outcomes as " hard" is very subjective.

I am sure no one on the forum would ever intend to be rude.

Please remember that to many on the forum English is not there first language,( they are still more proficient than I am as a natural Englishman)

Negative Emotion can arise from translation.

I look forward Paul to seeing your improvements.

Have fun.








Hi Steve, 500m WR holder says different, I agree.

It as mentioned before it depends what "pace" you are going at

The longer rest allows a greater pace, yes this is week 1 so my pace looks slow but I can reassure
you the effort I put in was not.

I have in a few days time 5 x 150m/1:30r what they are easy too.

And yes Anth was being very rude, my target for the 4 reps is 1:29.9 or faster, sounds easy.

Remember the longer the rest (in sprints) the faster the pace, the shorter the rest say 6 x 25/95
the slower the pace although target for that whole session will be all reps sub 1:29.9 pace.

It's not a 1k or 2k,5k,6k etc in training for but a 500m TT @ 1:29.9 ave, look at my last 500mTT.

Give me a few weeks hey

Now I am leaving this as of now, please do not like Anth comment on a session that forced a days rest
and had my legs with huge lactate.

And yes you both are wrong, as mentioned that was MAX session, at your or Anth's max like mine
I look forward to the reports.

In a few weeks I plan to do that session much faster, as mentioned Anth has 4 x 250/4'r all reps
at 1:29.9, now as also mentioned we both now he can't do that for 1 rep let alone 4 off them
so how the hell is 4' to long of a rest with that pace in mind.

[cannondalerugby5]

5000m warm up @ 21:40.1/23


500m target to beat last time which was a max 500m TT @ 1:43.7 ave legs seized last 80m completely.

Must say no lactate in legs, felt very strong and beat TT without trying to hard.

1:43.0 @ 500m @ 1:43.0/32

:21.0 @ 100m @ 1:45.0/31
:20.9 @ 200m @ 1:44.5/32
:20.7 @ 300m @ 1:43.5/32
:20.5 @ 400m @ 1:42.5/32
:19.9 @ 500m @ 1:39.5/36

Not bad for 5 days work, a huge amount of hard graft ahead. (Thanks Shawn).

Strong finish Paul,bodes well for the future.

[Anth_F]

I may have Miss read but I don't think Anth was being critical of you and your program.

Unfortunately, Paul likes to jump to conclusions! He reads into things completely the wrong way. He also has a bad habit of being very confrontational and hurling out insults, which for most of the time has been uncalled for from what i have witnessed.

[Citroen]

I may have Miss read but I don't think Anth was being critical of you and your program.

Unfortunately, Paul likes to jump to conclusions! He reads into things completely the wrong way. He also has a bad habit of being very confrontational and hurling out insults, which for most of the time has been uncalled for from what i have witnessed.

If Paul is being a pain again, then please report his posts -----------------------------------------------------------------------------------^ there's a little button up there


If he gets enough reports he gets a forum ban for a week, otherwise they just get silently removed from the forum before the flame wars begin.

[Anth_F]

I may have Miss read but I don't think Anth was being critical of you and your program.

Unfortunately, Paul likes to jump to conclusions! He reads into things completely the wrong way. He also has a bad habit of being very confrontational and hurling out insults, which for most of the time has been uncalled for from what i have witnessed.

If Paul is being a pain again, then please report his posts -----------------------------------------------------------------------------------^ there's a little button up there


If he gets enough reports he gets a forum ban for a week, otherwise they just get silently removed from the forum before the flame wars begin.

Thanks for the heads up, Doug. I actually forgot about that feature