Sprints and Stuff- training/questions 1k and below

[cannondalerugby5]

Today was last day of a 10 day "Zero carb" short experiment- food was essentially meat and eggs with a small amount of heavy cream and cheese with just water to drink- first 5-7 days experienced typical dehydration symptoms that come with dropping carbs, acetone in breath also for about a week, which also resolved (acetone to beta hydroxy butyrate is a reversible reaction and my suspicion is that as I get better at utilizing the ketones for energy less is excreted as waste in the lungs)

So row was a new 1k PR but still 1 second over current 50+ world record- as I stated before the gym rower just seems a little bit more difficult to pull lower splits with- I'll see for sure next month when I bring mine out to California- effort today was pretty solid and at least was able to keep last 200m sub 1:30

Went on to do some deadlifting- no belt DOH hook grip to 500lbs, then down to 405lbs x 16 reps

Jump squats at 225lbs triples/3 tuck jumps x 10 sets

Finished 1set of vertical chest press to failure

Fly to Paris tonight for next 10 days - training will be sporadic likely

Great time Shawn

Looks like the world record is well within your grasp.

Enjoy your break in France

[hjs]

Steve, work on your internet skills How are you doing btm ?

Shawn Enjoy Paris, certainly no white cristmass though wet and windy I fear. You proberly could do with a bit of rest and new run up. Looks like you are getting a bit stale. No new input for the body.

Tried a "power" 500 myself, working a bit on endurance at higher rate. 17.27 5k yesterday, rate 29 ish. Getting kind of dizzy going that fast.

500, to keep stroking power alive, 1500 wu 15 min cd. 155/ 2.02

500 124.6

100 125.5 32
200 124.0 29
300 124.5 28
400 124.5 32
500 125.0 28

Think 43 strokes, so a tad below 30. Feet height 1 hole higher, felt a bit off. Drag was 147, so high but no monster drag. In the longer run thinking on 1.20 rate 40, and sub 1.20 free rate.
Today s low pull was 1.23 so pretty evenly the whole piece. Max pace is the most limiting factor. With not much reference, bit difficult to judge this, but proberly not bad, for me that is

[hjs]

Strong PR Shawn.

Henry very strong 5k

Cheers Pauls, myself more pleased with tye 500. 5k is mwe atm.

Tried a rate 32 today.

147 drag, got 122.5 45 strokes 32.8 spm

123.0 33
121.5 33
122.0 33
122.5 33
123.5 32

So trouble keeping the cap, but still think is good for me. Fade was there but limited. And certainly no life and dead row

[sjors]

Strong PR Shawn.

Henry very strong 5k

Cheers Pauls, myself more pleased with tye 500. 5k is mwe atm.

Tried a rate 32 today.

147 drag, got 122.5 45 strokes 32.8 spm

123.0 33
121.5 33
122.0 33
122.5 33
123.5 32

So trouble keeping the cap, but still think is good for me. Fade was there but limited. And certainly no life and dead row

Henry, super improvements. Getting faster.
And stilrl so moivated after so many years. Impressive

[hjs]

Henry, super improvements. Getting faster.
And stilrl so moivated after so many years. Impressive

Cheers Siebe, started last year to focus on more strenght and the shorter stuff and getting stronger, bodes well for rating up.

And motivation, I like to have goals and not just train for training itself. Although the fact to so little people keep going from my generation is making is tougher. Training is very much solo work.

[hjs]

Sam Loch 500 1:12.1 .... Fly and die

https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch

[lindsayh]

Sam Loch 500 1:12.1 .... Fly and die
https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch

Probably only Ross Love has been faster in recent years.
It is a very unforgiving brute!!

[hjs]

Sam Loch 500 1:12.1 .... Fly and die
https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch

Probably only Ross Love has been faster in recent years.
It is a very unforgiving brute!!

Yes second time ever. He was aiming for 11.5 ish..

[Shawn Baker]

Finally back to it, took about a 10 day break from training while spending time in France to visit my girlfriends family and to do a little site seeing in Paris- other than a lot of walking no real training- diet was generally low carb but did have a few pieces of bread, some fruit and a dessert or 2- clearly my stomach did not like it very much as it definitely did a number on my bowels- started back to zero carb stuff yesterday as part of a 30 day "experiment"

Training today was just a fairly easy getting reacquainted with training

Did some upper body bodybuilding stuff (bench press, hammer curls and hanging leg raises)

176lb KB swings 3 sets of 10 (fairly easy- video)

https://m.youtube.com/watch?v=p2YJcO66zy0

Finished with 1k rowwith target of 500m at sub 1:25.0 pace (put drag at maximum -around 290- fan cover off)

Got it done but was actually a bit tough at the higher drag (have gotten a bit used to "low" drag -210 ish), also have lost a bit of top condition due to travel- have a bit of a steep hill to climb over next week or so!

[Shawn Baker]

Ok, getting a bit better- have to adjust to both high altitude and zero carb diet- both of which tend to dehydrate one initially- fortunately I feel as I'm already adjusted to diet as energy is good and acetone taste only appeared for about 24 hours this time (most likely as I had done a 10 zero carb stretch shortly before Christmas-altitude adjustment is still not quite there yet (Breakfast today was 10 eggs and 9 strips of bacon)

Decent workout with regard to intensity and volume today

5 min wu on bike, 100 jump ropes

Hang power snatches 135lbs x 10 sets of 3, focus on technique and explosiveness

42" box jumps 10 sets of 3- all very easy

50lb med ball push press releases to 10'6" ceiling 10 sets of 3- felt good power here

Plyo-push-ups off 6" boxes 10 sets 3- all felt good and easy

20lb med ball over head to ground slams 10 sets of 3

Hanging leg raises 3 sets of 10

Row 1k wu

1k row with target of sub 1:25.0 pace x 550m and then cruise out the finish

Got target and felt quite a bit better than yesterday (also dropped drag back to 215)

So good sign will likely target 600m tomorrow

[Shawn Baker]

Last night, kids wanted to stay up for the new year, so pretty short on sleep today

Time for a quick one today as I had a full schedule of playing with the kids today

Got a quick set of deadlifting in and was targeting 405lbs x 16 reps with no belt- got it fairly comfortably ( video) and this ties the best I've pulled over last few years, so strength is coming up despite nearly complete absence of carbs from diet (also noted to be down about 5lbs in body weight over last few days as I continue to dehydrate (and hopefully lose a bit of fat)
https://m.youtube.com/watch?v=OTFALRIS9sY

Next straight on to rower for an easy 1k wu and then on to "real 1k

Target here was to get to 600 at 1:25.0 then coast home- made it but was a bit tough as I had just did the deadlifts and was certainly under rested



Then out to play some basketball with kids!

[Shawn Baker]

Spend about an hour today with my 8 year old as we have both decided that we'd like to learn how to do a back flip and so after watching a few videos set out to start to work towards that goal- at 6'5 and 240lbs I'm at a slight disadvantage here
Anyway lots of rolling, doing flips on the rings and closing in on a "macoca" (basically a 1 armed side flip)- had a ton of fun and look forward to continuing to progress

Rowing today was just another 1k with target of 625 m at 1:25.0- got it without having to dig too far and then just cruised out the rest of the distance- again since I'm at high altitude and still acclimating, I'm refraining from pushing too hard as it seems to result in prolonged coughing spells secondary to a little pulmonary edema that occurs

[Shawn Baker]

Ok, day 6 of 30 of zero carb experiment- breakfast was 1lb of ribeye soaked in butter and 8 eggs fried in bacon fat (damn delicious and around 2,000 calories) just drinking water (never been a coffee drinker)

Training- a little sore from the backflip training (using a few new muscles)

5 min wu on bike

Cambered bar bench to 260lbs then down to 205lbs for 5 sets of 5 reps (did a few ring flips in between sets for fun)

176lb KB swings x 20, 15, 10 reps all very easy

1k wu row

Followed by 1k with the lazy target of 1:24.0 x 500m then coast out the finish





Got it easily but certainly notice I'm currently not in 500m shape at the moment- strength in the gym continues to remain good but don't have top end power efficiency on erg right now, hopefully I can quickly knock out 1k WR on my birthday or as soon aFter as possible (hopefully) and then quickly ramp things up for the shorter distance records before Dirk gets his chance

[Shawn Baker]

Today's fun

250lb behind the neck jerks x2/42" box jump doubles- 10 rounds

1 attempt to push press release my 75lb ball to 10'6" ceiling- missed by about an inch (best I've ever done)

Jump up and touch ceiling without any approach step- got it on 2nd attempt

Later- some more stuff to progress to backflip (slow progress)

No rowing today

Drive to sea level in am

[cannondalerugby5]

Ok, day 6 of 30 of zero carb experiment- breakfast was 1lb of ribeye soaked in butter and 8 eggs fried in bacon fat (damn delicious and around 2,000 calories) just drinking water (never been a coffee drinker)

Training- a little sore from the backflip training (using a few new muscles)

5 min wu on bike

Cambered bar bench to 260lbs then down to 205lbs for 5 sets of 5 reps (did a few ring flips in between sets for fun)

176lb KB swings x 20, 15, 10 reps all very easy

1k wu row

Followed by 1k with the lazy target of 1:24.0 x 500m then coast out the finish

Hi Shawn
Looking forward to the big day, when is your birthday?
Looks like the plan is coming together.
2.53.3 is an awesome target but well within your abilities I am sure.
Do you feel the 1.18.3 500m is a softer target than the 1000m?
I am really disappointed this morning, when researching your 50 wr targets I noticed that my 500m time had been replaced by a 2005 historical record that had not been there in the past.
How can something from 2005 suddenly appear,I thought the record criteria was very clear
Back to the drawing board!!





Got it easily but certainly notice I'm currently not in 500m shape at the moment- strength in the gym continues to remain good but don't have top end power efficiency on erg right now, hopefully I can quickly knock out 1k WR on my birthday or as soon aFter as possible (hopefully) and then quickly ramp things up for the shorter distance records before Dirk gets his chance