A New Training Thread

[atklein90]

Monday February 14

L1 - 4K Pyramid

2,000m warmup - 7:12

250 - 1:36.0(pace) - 34spm
500 - 1:36.5 - 34spm
750 - 1:36.5 - 34spm
1,000 - 1:36.8 - 33spm
750 - 1:36.1 - 34spm
500 - 1:34.5 - 35spm
250 - 1:28.0 - 35spm
(Overall Average: 1:35.7, 34spm)

Matching rest, in distance, between each interval

500m cooldown - 2:00

Then I went to the gym to lift:

Legs (supersets):
Single Leg Box Squat (2x15, 5lbs)
Single Leg RDL (2x15, 25lbs)
Single Arm Kettle Bell Swings (2x16)
Wallballs (20lb Med Ball, 2x15)

Back:
Supersets:
Pullups (3x12)
Bodyweight Rows (Hanging from Barbell) (3x12)
Single Arm DB Row, in Pushup position (3x12, 25lbs)
Bentover Lateral Raise (3x10, 25lbs)

Deadlifts (3x8 @ 225lbs)

Biceps:
BB Curl (3x10, 95lbs)
DB Hammer Curl (2x10, 25lbs)

Ending Bodyweight: 213

I wear a Polar HR monitor during my workouts, but get limited information. However, yesterday I ordered the interface for the C2...this should provide better information through Rowpro right?

[goblin]

Nice work on the intervals. Seems like those paces are coming along nicely.

[atklein90]

Thanks Goblin. I'm getting there. I'm in the third week of concentrating on this now, so hopefully things will continue to progress!

[atklein90]

Tuesday February 15

L4 - 4x10' r16

1) 2,541m, 1:58.0 ave
2) 2,567m, 1:56.9 ave
3) 2,587m, 1:55.9 ave
4) 2,629m, 1:54.1 ave

Overall average = 1:56.2

Gym:
Chest:
Supersets
DB Press, lying on ball (3x11, 90lbs)
DB Fly, lying on ball (3x11, 50lbs)
Pushup, feet on ball (3x11)

Shoulders:
Supersets
DB Arnold Press, sitting on ball (3x10, 40lbs)
DB Side Raise (3x10, 25lbs)
DB Upright Row (3x10, 25lbs)

Triceps:
Supersets
Pushups, Hands on Ball, Feet on Bench (3x15)
Pushups, Hands on Floor, Feet on Ball (3x8)
DB Extensions, lying on ball (3x10, 25lbs)

Core - 10 Minutes

Ending Bodyweight: 213.5 lbs

[atklein90]

Wednesday February 16

L2 - 4x2K

1) 1:43.6
2) 1:42.6
3) 1:41.7
4) 1:40.2

Overall average = 1:42.0

My wife started talking to me during the 4th interval....didn't go too well! But, I ended up with a decent time regardless. This may be the workout that I dislike the most, not sure why, but OK results today.

Ending bodyweight = 212.0

[Bob S.]

Wednesday February 16

L2 - 4x2K

1) 1:43.6
2) 1:42.6
3) 1:41.7
4) 1:40.2

Overall average = 1:42.0

My wife started talking to me during the 4th interval....didn't go too well! But, I ended up with a decent time regardless. This may be the workout that I dislike the most, not sure why, but OK results today.

Ending bodyweight = 212.0

?? The previous intervals showed drops of 1.0 and 0.9 seconds of pace. The fourth interval was a 1.5s improvement over the third. What do you mean that it didn't go well?

Bob S.

[atklein90]

?? The previous intervals showed drops of 1.0 and 0.9 seconds of pace. The fourth interval was a 1.5s improvement over the third. What do you mean that it didn't go well?

Bob S.

I should have clarified...the interval went very well...the conversation and my wifes' reaction on the other hand, not too great.

Let's set the stage:
It's 4:30am.

It's my wife's birthday.

My wife is running on the treadmill next to me, while I'm doing the workout on the erg.

Halfway through the last interval, she jumps off the tread and asks some wierd question about whether or not it's OK that she had stuffed her ipod down her sports bra and whether or not her boob sweat would hurt the ipod.

My response: "NOT NOW!" A very short and terse answer as that's all I could muster up at that point.

My wife's response was to give me a dirty look, start running again, and then not talk to me the rest of the morning!

[atklein90]

Thursday February 17

L3 - 2x6500m

1K warmup

6500 - r25 (1:50.6)
2 minutes rest
6500 - r25 (1:51.9)

Overall average = 1:51.2 (10.8mps)

Struggled significantly on the second 6500. I got home late from work last night, so only got about 5 hours of sleep. May have been part of the issue on the second 6500...

Ending bodyweight: 210.5lbs

[Bob S.]

?? The previous intervals showed drops of 1.0 and 0.9 seconds of pace. The fourth interval was a 1.5s improvement over the third. What do you mean that it didn't go well?

Bob S.

I should have clarified...the interval went very well...

My wife is running on the treadmill next to me, while I'm doing the workout on the erg.

Halfway through the last interval, she jumps off the tread and asks some wierd question

My response: "NOT NOW!" A very short and terse answer as that's all I could muster up at that point.

The snips above remind me of a couple of similar experiences. Mainly the business of interruptions that resulted in annoyance and anger on my part that inspired me to go at it just a little bit harder to work that anger off. The effect was slightly better results than were planned. My thought was that you, too, might have been inspired by the interruption to improve on the last interval. I must say that it doesn't always work that way. I remember at least one interruption that resulted in a piece going down the drain. Either way the relationship strain is always more traumatic than the effect on the exercise piece.

Bob S.

[atklein90]

Friday February 18

L4 - 168, 172, 176, 172

10,352 total meters
15.0mps

Went to the gym after the erg:

Legs:
Split Squats (3x10)
Assisted Pistols (2x8)
Stiff Leg Deadlifts (3x10, 135lbs)

Back:
Pullups (2x10)
Pulldowns (3x10, 165lbs)
Straight Arm Pulldowns (3x10, 75lbs)
DB Row (3x10, 60lbs)

Biceps
DB Curl (3x10, 40lbs)
Incline DB Curl (3x10, 27.5lbs)

Ending Bodyweight: 213.0 lbs

[atklein90]

Sunday February 20

L4 - 70 Minutes (1:36 reference pace)

168, 172, 176, 172, 176, 172, 168
15.1 mps
256 meters over target
3 strokes under target (1201 actual versus 1204 target)
18120 total meters

Happy with the workout this morning. My polar HR adapter for the C2 came on Friday so this was my first workout with it connected to Rowpro. It's nice to see the information on the screen (as well as have data afterward) rather than trying to look at my wrist all the time. My HR peaked at 135 on the 20spm sections (only 2 of those during this workout for 4 minutes total), so I think I'm getting in better shape at least.

[atklein90]

Monday February 21

Starting to go through the second round of the 3 week rotation...actually, I guess that started yesterday.

L1 - 8x500

2K warmup - 7:12

1) 1:36.2 r34 ending HR 156
2) 1:36.1 r34 ending HR 159
3) 1:35.4 r34 Ending HR 161
4) 1:34.2 r34 ending HR 163
5) 1:33.5 r35 ending HR 163
6) 1:32.8 r35 ending HR 167
7) 1:31.8 r35 ending HR 168
8) 1:31.1 r36 ending HR 169
overall average = 1:33.9

500m rest between - averaging 2:11.7/500.

The last time I did this workout, I averaged 1:37.x, decent improvement in 3 weeks time...

After the erg, I went to the gym:

Legs:
Supersets
Single Leg Squat (2x15, 5lbs db)
Single Leg RDL (2x15, 25lbs)
Single Arm Kettle Bell Swing (2x16)
Wallballs (2x15, 20lb ball)

Back:
Deadlifts (135x10, 225x8, 245x8, 255x8)
Supersets:
Pullups (2x10)
Bodyrow (2x12)
Single Arm Pushup position Row (2x8, 25lbs)

Biceps:
BB Curl (95x10, 85x12, 85x12)
DB Hammer Curl (3x10, 35lbs)

Ending Bodyweight: 213.5lbs

[atklein90]

Tuesday February 22

L4 - 4x10'

514m warmup (2:00)

10'r16 - 2,557m - 1:57.3
10'r18 - 2,656m - 1:52.9
10'r16 - 2,604m - 1:55.2
10'r18 - 2,686m - 1:51.7

Total Meters = 10,503

Felt pretty good today. Following the erg, went to the gym for a quick weight workout.

Chest:
Superset
DB Press, lying on ball (2x12, 90lbs)
DB Fly, lying on Ball (2x12, 50lbs)
Pushup, feet on ball (2x12)

Shoulders:
Superset
DB Arnold Press, sitting on ball (2x12, 40lbs)
DB Side lateral raise (2x12, 25lbs)
DB Upright Row (2x12, 25lbs)

Triceps:
Superset
Pushups, hands on ball, feet on bench (2x20)
Pushups, feet on ball, hands on ground (2x10)
DB Extensions, lying on ball (2x12, 25lbs)

Ending bodyweight: 213.0lbs

[MRapp]

That 8x500 puts you right at 6:20 condition...nice work! With as much improvement as you saw between the previous version and this one, I'd guess you still have a lot of room for improvement. Looking forward to seeing that same workout three weeks from now.

[atklein90]

That 8x500 puts you right at 6:20 condition...nice work! With as much improvement as you saw between the previous version and this one, I'd guess you still have a lot of room for improvement. Looking forward to seeing that same workout three weeks from now.

I thought it went pretty well...but, I'm not sure I'm in 6:20 condition yet! Still have some work to do, but I'm looking forward to 3 weeks from now too! I definitely like the shorter L1s....