Sprints and Stuff part deux

[G-dub]

Enjoy

[Shawn Baker]

https://instagram.com/p/BWliSEQg7Ex/

25 x 30 second on 2 min rest at rate 20 - 1:31.9 avg was DF bottomed out at 81

Hopefully, original thread can be reopened just for the sake of continuity and people can refrain from drama, else we can just shut the entire forum down.

[Parky]

Does anyone use the Customised Programme built in to the PM3 monitor?

9 x 1.40 with 20 secs rest. I use this quite often and try to get as near to 4000m as possible, but at 72 yrs young, it's a bit knackering.

[edinborogh]

Does anyone use the Customised Programme built in to the PM3 monitor?

9 x 1.40 with 20 secs rest. I use this quite often and try to get as near to 4000m as possible, but at 72 yrs young, it's a bit knackering.

hey Parky,
i dont, but i do admire you doing this workout. sounds like full out power surge with a very minimal rest.
i dont know where you are, but pls accept my hand shake.
Respect!

[Parky]

Cheers, edinborogh.

I forgot to mention that after 5 ints you get a 2mins rest.

Never known 20secs to go so fast!

I do more miiddle distance than sprints doing pyramids up to 2000 or 2500 depending on how I feel. At the moment I'm just recovering from a month in sunny Cyprus where my main exercise was a walk to the bar.

[JMac]

Managed to shave a couple of tenths of my 100m best today, came in at 14.1.

Tried to go for a 500m PB after a break, started of pretty well but ran out of steam after about 320m, was rowing at 1:20.5/500m pace.

[lwtguy]

Managed to shave a couple of tenths of my 100m best today, came in at 14.1.

Tried to go for a 500m PB after a break, started of pretty well but ran out of steam after about 320m, was rowing at 1:20.5/500m pace.

It's tough to do multiple sprints like that in a row. You might be better suited to doing them on separate days, or at least with enough rest time between them.

[JMac]

Managed to shave a couple of tenths of my 100m best today, came in at 14.1.

Tried to go for a 500m PB after a break, started of pretty well but ran out of steam after about 320m, was rowing at 1:20.5/500m pace.

It's tough to do multiple sprints like that in a row. You might be better suited to doing them on separate days, or at least with enough rest time between them.

Definitely agree. I also forgot to change the damper setting down from 10, which might have also been a factor!

Just found an old-teammate of mine (basketball) on the 2017 season rankings, 1:21 for 500m and 6:36 for 2k. Those are my targets for the next couple of months!

[JMac]

Managed 1:20.9 for 500m.

I was tentatively going for sub 1:20, and was on course until the last 100m where everything just seized up.... 1:27.5 for that last 100m

Onwards and upwards

[T_M]

Bummer that Shawn's not posting here any more...

Yesterday after an easy 2K warm up, eight sets of power cleans and five sets of clean pulls, I tested my 100 meter sprint by doing:

3 x 100m on 2:00 rest
1. 15.6, DF 139, r46
2. 15.3, DF 156, r51
3. 15.1, DF 177, r52

Last set was a PR for me. I think I might be able to break the 15 second barrier if I'm fresh and could stay on the seat better.

[jackarabit]

T_M, try one of the Sore-No-More silicone pads made for the OTW crowd. Really stick to seat and shorts! Or higher feet maybe?

[JMac]

Bummer that Shawn's not posting here any more...

Yesterday after an easy 2K warm up, eight sets of power cleans and five sets of clean pulls, I tested my 100 meter sprint by doing:

3 x 100m on 2:00 rest
1. 15.6, DF 139, r46
2. 15.3, DF 156, r51
3. 15.1, DF 177, r52

Last set was a PR for me. I think I might be able to break the 15 second barrier if I'm fresh and could stay on the seat better.

Higher feet helped me. Increase the rating if possible and use trial and error on which drag to use. You're a big guy, so higher drag might work better for you.

My main problem was the rower jumping around, using some weight plates to hold the rower in place helped a bit.

[T_M]

Thanks for the recommendation Jack...never thought about a sticky seat pad. Maybe just put some "stickum" on my shorts instead?

I've been playing with the foot placement a little...maybe bump it up another notch next attempt.

JMac, you are probably correct about the DF. I've experimented a little with it and when I bump it up, I seem to go a little faster. But I'm definitely still on the learning curve when it comes to rating...doesn't feel possible to go faster than 52 at the moment.

I'll give it another shot in a few weeks.

[dwalk]

https://www.instagram.com/p/BYOS10Rhu2E ... by=dwalk71
New 100m PR, I was still feeling effects of a hard leg day two days prior. This was the third real rep, first was just a practice start. Went 15.0, 14.9, and 14.7. The last one might have been faster, but the erg started to move. I didn't notice the weights had shifted.

[G-dub]

Nice dwalk