Sprints and Stuff- training/questions 1k and below

[Gammmmo]

https://www.instagram.com/p/BCtejaFrgWu/

Ross's 750- I'd say a 1k WR looks like a imminent

Very impressive, what is the Wr? A bit below 3.40 but don,t know how much. That guy from Belarus, pulled a few sub 3.40 ish

Edit Pavel Shurmei. 2.41, 2.39 20/29, think this row was on youtube somewhere. Don,t think the list is complete. Leo Young also pulled sub 2.40 if I am not mistaken for example.

http://www.concept2.com/indoor-rowers/r ... weight=Hwt

Edit 2 pissed off again. Dan Staite is still on, lightweight record, he was banned using epo, caught in cycling, he pulled that result in his epo periode....

Just casually looked a the c2 rankings for 2017 as a LWT over 10K, and he's back...not quite where he was mind at 37:11.4, but mixed feelings about that.....

[left coaster]

Vid of bike sprint

https://m.youtube.com/watch?v=zaIlzO3JO7Q

shawn, thanks for the entertaining vids! That bike sprint made me chuckle -- I think you missed that behind the neck thing though, not quite fully extended You seem to have also mixed up the tunes a bit, the disco stuff from some previous clips was priceless

[Shawn Baker]

Took day off- looking back only 1 day off in last 16- will pick it up tomorrow

Lefty- jerk was a bit pressed out at the end, but I was at full elbow
extension at completion. I like a variety of music

[Edward4492]

Working on my progression towards a 500m ranked piece. Started at 40s and have been adding 5s per work out, semi-daily. These pieces are done with a very brief warm up of 1000m easy, then 500m with two 50m "blasts" down to 1:29 to 1:30. Take a short break then hit it. So far looks like this:

8/23/16 - 40s 1:33.8 423w 48r
8/26/16 - 45s 1:33.7 425w 43r
8/27/16 - 50s 1:33.2 431w 47r
8/28/16 - 55s 1:32.9 436w 45r
8/31/16 - 60s 1:32.5 441w 45r
9/ 2/16 - 65s 1:33.6 426w 44r
9/ 3/16 - 70s 1:34.0 420w 43r
9/ 4/16 - 75s 1:33.0 434w 44r

On 9/2 the 65s piece was a bit of a screw-up. I got lazy with 10s to go and started "short" pulling.I lost a full second on my pace due to that screw-up. On 9/3 it looked like I was starting to hit the wall with my progression, but I did the session after a very hard OTW work out; 11k in a single, then another 6k in a quad with some strong women. I tend to pull very hard in the quad as I don't have to worry too much about balance and set; the boat feels extremely stable after rowing pre-dominantly in a single. And the girls expect me to pull hard, so I do. So rather than repeat the 70s piece I upped it to 75s and got my time back on track. W/S have been solid, pushing 10 w/s. Looks like I'm on pace to go sub 1:34. All of these work outs have been wrapped around five days a week of OTW rowing in the 10k range.

Shawn- Love the assault bike vid. The air-dyne is a complete torture device. All pain, zero reward. No rankings, records.....just total suck.

[Shawn Baker]

1k wu/cd

Target for today was 3:04 @24spm- got the time but took about 1-1.5 strokes too many- unfortunately during the last 100m my dog came running for the erg and one of my daughter ran and grabbed him so I lost count and I was thrown off for a few seconds - overall not a bad effort and am finding I am getting more solid down the final stretch. Nice to see HR staying relatively low as well

Will take tomorrow off as I drive out to Southern California tomorrow

Finished up with some cambered bar bench pressing up to a single at 275lbs and then down to 205lbs for 5,5,5,5,6 reps

Lastly 20lb med ball explosive "bench press releases" 5 sets of 5

Edward, IMO airdyne is definitely more brutal than rower and I pretty much hate the thing for anything over 30 seconds all out!

[Edward4492]

Decided to go for a 500m ranked piece today. Target was to break 1:34. Boat house was closed for the holiday and I'll be OTW all week (wife going on a trip with her girl friends for the week, so I'll row every night). Figured might as well hit it hard. Always a bit of doubt and trepidation when I know I'm going to bury myself:

100m 1:31.5
200m 1:32.0
300m 1:33.5
400m 1:35.0
500m 1:38.0

500m @ 1:34.0 421w 45r

Damn! Missed it by a 1/10. Last year's SB was 1:33.9 and 2014 PR was 1:33.4. W/S pretty solid at 9.36. No let downs here, pulled right through till I saw "0" meters. Still sitting on a low 1:33 with 100m to go, total fly and die. What I find interesting is that virtually all of my recent training was been LSD. Back in April and May I did my "million meters in 10 weeks" experiment finishing with an FM PR of 3:04. From there it's been almost 100% long OTW meters with some small amount (less than 10%) of power work thrown in and two or three erg sessions up until two weeks ago. Starting 8/23 my total prep for this piece consisted of (8) work outs, each work out consisted of a 1000m warm up, two 50m full power "blasts', then one interval. First session was 40s, last one was 75s. So a grand total of less than eight minutes of total speed training.

This ranks me tied for 1st in the US 50-59 LWT (of 17). Interestingly the top two spots are occupied by 59 yr olds (Dan Sauers being the other old man); I'll be 60 in December. Ties me for 5th (of 58) world wide.

I think I'll give it another week or two with the same protocol, except I'm going to practice doing 60s sessions with better pacing. I've been hitting the 60s mark at a 1:32.5 average, I need to back that off just a hair to around 1:33- 1:33.4. Then I'll give it another try; see if I can grab another 1/10 and break 1:34.

No hard proof, but it would seem that if basic fitness is there, the speed can be trained back relatively quickly.

[left coaster]

Nice work Edward!
I just tried another max effort 500m. It's been a while... hit 1:29 flat. That's a new PR so I'll take it.

My legs were tired and a bit sore this AM and on the last 50m my pace really fell off, down to about 1:37, which definitely cost me on the final time. Think there is a few 10th in there to be shaved off with fresh legs and a couple more attempts. I felt really good holding 1:27 right up to about 430m...

[Edward4492]

It's really amazing, when it's over...it's over. I felt extremely good and blasted past the 350m mark ahead of schedule. The final 100m was like a painful slow motion melt down. When you go out too hard, no amount of effort, "HTFU" nonsense, or focus can keep you on pace. It just....goes away. The trick is to keep pulling as hard as you actually can right through to the endand hold on. And...pace it out a little better next time!

[left coaster]

It's really amazing, when it's over...it's over. I felt extremely good and blasted past the 350m mark ahead of schedule. The final 100m was like a painful slow motion melt down. When you go out too hard, no amount of effort, "HTFU" nonsense, or focus can keep you on pace. It just....goes away. The trick is to keep pulling as hard as you actually can right through to the endand hold on. And...pace it out a little better next time!

LOL, I hear you! The metabolic processes of sprints are interesting. When the tank is empty, it's empty. This is a way different experience for me than when doing distance efforts -- whenever I HD on those it feels more like I simply gave up and lost motivation. On a sprint I just get slower and slower and no amount of mental will seems to make a difference. I'm just out of energy and air.

[Shawn Baker]

1k wu

At girlfriends house in Southern California, entering 10th week of a "3 week" *** DELETE - SPAM *** remodel

Out in garage for my daily 1k, unfortunately I'm sharing garage with a contractor who is running a tablesaw right now so was rowing while he was sawing and generating lots of saw dust- but rather him get done then delay him so I could row- anyway thought I would bump drag up a bit to 220 (from 205) and give the 1k a go- was thinking 3:03 @ 24 today or at worste 3:04- thought the altitude would make it relatively comfortable and thus went out a little easy- unfortunately that strategy did not pan out well as I finished at 3:04.8- first regression in quite a while- just need to relegate myself to switching on mentally and getting in done every time I get on the rower, can't afford mental lapses and let downs if I'm going to get done what I want to get done!

Finished with 176lb KB swings 5 sets of 10

Tomorrow will need to be a better day!!

[left coaster]

LOL -- I feel your pain with the remodeling timeline!!! If I just had a tiny bit more time it would be so much easier to just do those things myself... mud, drywall, pipes and wires - it's all simple stuff. Our main bathroom has been 'half done' for a couple months now -- needed to turf a tradesman for making way too many errors.

[Shawn Baker]

1k 3:03.4@25

Better than yesterday, but still more work to do- still looking to get to 3:02 @24


200m splits

1:31.2
1:31.0
1:31.7
1:31.7
1:33.0

DF 209

Lungs not bad, just need a bit more power from legs- last 2 nights unfortunately pretty poor sleep

And again tomorrow!

[Shawn Baker]

1k wu row

Then 1k at 24spm, wanted to be 3:03 today with end target of 3:02



So fairly decent one today, got better sleep last night- no carbs so far today- 6 eggs for breakfast, DF was 209 ish

Was fairly pleased to keep the pace down through the last 200m split- maybe can get the 3:02 tomorrow

Immediately afterwards jumped in car (girlfriend drove) and went to local gym

1k easy row

Jump rope x 100

Hang power snatches 135lbs x 3/3 tuck jumps--x 10 rounds

20lb med ball overhead to wall slams as hard as possible 10 sets of 3

20lb med ball, push press releases 10 sets of 3 (ball to around 18-20ft in air)

20lb med ball overhead to ground slams as hard as possible 10 sets of 3

20lb med ball underhand to ceiling throws (snatch like motion) 10 sets of 3 (ball around 25ft in air)

20lb med ball chest pass to wall as hard as possible 10 sets of 3

Finished with 1k easy row

Now home to eat a steak!

[Shawn Baker]

Paul, I'm often training at DF 280-330 (cover off) - 209 is pretty "light" for me

[Shawn Baker]

I've tried every drag factor imaginable from 75-330, I do a little better on the real low rate stuff (20) with a lowish drag, but when I rate up I still do better at higher drags