A New Training Thread

[atklein90]

Friday March 18

L4 - 176, 176, 180, 176

10,462 total meters
14.7mps

Overall, the erg felt pretty good. I'm still fighting a cold, which made me sleep like crap last night, but the workout went OK at least.

Following the erg, I went to the gym:

Legs:
Split Squat (3x10, 25lb kettle bell in hand)
Front Squat (1x10, 115lbs) - I've tried to avoid squats and front squats for a while as I have lower back issues, but I thought I'd try it today. I think it's smart to stay away still, at least until after April.
Stiff Leg Deadlifts (3x10, 175lbs)

Back:
Bentover BB Row (3x10, 135lbs)
Pulldowns (12x160, 10x170, 10x180, 8x190, 6x200)
Straight Arm Pulldowns (1x10, 70lbs)
DB Row (2x10, 65lbs)

Biceps:
DB Curl (40x12, 42.5x10, 45x9, 47.5x8)
Incline Bench DB Curl (2x10, 30lbs)
Hammer DB Curl (1x10, 30lbs)

Ending Bodyweight: 212.0

[atklein90]

Saturday March 19

Went to the Gym this morning:

Chest:
Bench Press (135x15, 205x10, 215x8, 225x6, 235x4, 245x2)
Incline DB Press (75x10, 80x8, 85x6)
Incline DB Fly (2x12, 50lbs)
Cable Fly (2x12, 70lbs)

Shoulders:
DB Military Press (50x12, 55x10, 60x8, 65x6)
DB Upright Row (3x10, 45lbs)
DB Side Raise (3x10, 27.5lbs)

Triceps:
Skull Crushers (3x10, 110lbs)
Pushdowns (2x10, 140lbs) superset with Bar Dips (2x12)
Overhead Rope Extensions (2x12, 90lbs)

Ending Bodyweight: 211.5

[atklein90]

Sunday March 20

L4 - 70 mins, 176, 180, 176, 180, 176, 180, 176

1:36 ref pace
14.54mps actual, 14.51mps target
1,262 actual strokes, 1,244 target stokes
18,354 actual meters, 18,047 target meters

Overall felt really good this morning. It's interesting that my HR peaked at 137 on all 3 of the 22spm sections (during the 180's, 22spm for 1:00, with a pace of 1:47). But that's the highest it went the whole workout.

Headed to Chicago tonight and will be there until Wed, so unless I can find an erg at the hotel (or at a gym near it), I probably won't get any more workouts in on the erg until Thursday. At a minimum, I'll probably run stairs at the hotel, and do some core work in my room in the mornings. I'm really hoping the hotel has a C2 at the fitness center there, but it's highly unlikely....

Ending bodyweight: 211.5

[atklein90]

Sunday March 20 (afternoon)

Knowing I'm not going to be able to erg for a few days, I thought I'd get a quick erg session in this afternoon before I left for Chicago.

L3 - 30min, r25

8,313 total Meters
1:48.3/500

Pretty tired this afternoon after the long L4 this morning. Happy to get another session in though. I had big plans to go over 8,500m, but quickly realized I just didn't have the energy.....but, it definitely feels different to erg in the afternoon, compared to 4:00am, my normal workout time.

Ending bodyweight:213.5

[mikvan52]

Sunday March 20 (afternoon)



L3 - 30min, r25

8,313 total Meters
1:48.3/500

Oh, to be young again!
~ workout! Great job for lower rate

[atklein90]

Sunday March 20 (afternoon)



L3 - 30min, r25

8,313 total Meters
1:48.3/500

Oh, to be young again!
~ workout! Great job for lower rate

Not too sure about that! (the young part). I had a HARD time getting out of bed today. But then again, I slept in a hotel, so maybe that was the problem, not the 30K yesterday....

[atklein90]

Monday March 21

Staying at a hotel in downtown Chicago. The 'fitness center' at the hotel is miserable. Plus, I had a hard time getting out of bed today. But, following my sessions at the conference today, I did the following:

Stairs - Ran 100 flights of stairs in the hotel in the following sets:
20 flights up (then hustled down)
30 flights up
20 flights up
10 flights up
20 flights up
100 total flights in just under 19 minutes. My legs were dying!

25 minutes of P90X yoga in my room (the full video is 90 minutes, but I cut it way short. I had downloaded this video a few years ago when I was traveling alot for work. It's actually a pretty tough workout, especially after doing the stairs)

12 minutes of 'ab ripper' - one of the P90X videos. It's 300 and some odd reps. The ab work is great, but the hip flexor workout is a bitch. I thought my hip flexors were going to pop off!

No idea what I weight today. I have a feeling I'm pretty light though. Very little to eat today. I'm going out to dinner later though with some people from graduate school, so hopefully will get a good meal in.

[atklein90]

Thursday March 24

L1 - 4x1K

1) 1:37.6, r34
2) 1:37.2, r34
3) 1:36.6, r34
4) 1:35.6, r35

Overall Average: 1:36.7

This felt pretty tough today. No rowing the past three days, but my legs are still crazy sore from running stairs at the hotel. Decent improvement over the last time I did this workout though, 0.4 seconds improvement.

After the erg, I went to the gym for a quick chest, shoulder, tricep workout.

Ending weight: 213.5

[atklein90]

Friday March 25

L4 - 176, 180, 176, 180

Warmup = 1,026 (4:00min)

Total Meters (during L4) = 10,451
DPS = 14.4
Overall Average = 1:54.8

Felt pretty good. Woke up a little late, so I had to rush the warmup though.

Went to the gym after the erg:

Legs:
Split Squat, holding Kettlebell (3x10)
Kettlebell Swings (3x12)
Straight Leg Deadlift (3x10, 185lbs)
Single Leg Box Squat (1x12)

Back:
Bentover BB Rows (3x10, 135lbs)
Reverse Body Rows (2x12)
Pulldowns (4x10, 180lbs)
Straight Arm Pulldowns (1x12, 70lbs)
Reverse Grip Pulldowns (1x12, 160lbs)
DB Row (2x12, 65lbs)

Ending Bodyweight: 212.5

I'm going to try to do my weekly L2 tomorrow, since I'm a bit off schedule this week. It will be interesting to see how that goes. Then, a long L4 on Sunday to start the next week...

[atklein90]

Saturday March 26

L2 - 5x1500

1) 1:40.9, r31, ending HR=155
2) 1:40.4, r31, ending HR=158
3) 1:39.8, r31, ending HR=162
4) 1:39.1, r31, ending HR=166
5) 1:38.1, r32, ending HR=169

Overall average = 1:39.7

Last time, my average was 1:41.3, so good improvement again.

Ending Bodyweight=211.5

Long L4 tomorrow...

[aharmer]

I'd guess about 6:14-6:15 right now...thinking similar?

[atklein90]

[quote="aharmer"]I'd guess about 6:14-6:15 right now...thinking similar?[/quote]

That might be a tough one....I'm still just shooting for sub-6:20.

I have one more week in this 3 week 'rotation', then I need to figure out what to do.

I was thinking 1-2 more weeks of training before testing, but I'm not sure what to do with those 2 weeks....any thoughts?

[atklein90]

Sunday March 27

L4 - 176, 180, 184, 180, 184, 180, 176

6 min warmup - 1555m

L4 - 1:36 reference pace
14.33dps actual, 14.38dps target
26 stokes over target
315m over target
18,436 actual meters

6 min cooldown - 1586m

Overall, a decent workout. Went out to dinner last night for our son's 6 birthday. Then came home and had ice cream. Stomach felt a little crappy this morning as a result. 26 strokes over target....combo of the dinner/desert last night and the L2 yesterday, I think (normally I don't row on Saturdays as it's my 1 day off the erg).

Ending Bodyweight: 213.0

[aharmer]

I guess it would depend on how important this 2k test is. If you're really looking to kill it and get as low as possible, I'd probably do a couple extra L1 style workouts in the last couple weeks then go very easy for a couple days before.

If you're just training through it with bigger plans on the horizon I'd just keep everything the same. Take an easy day or rest day before the test but keep everything else the same. I don't know how much difference there would be between the two plans...probably negligible.

With the workout times you've been hitting, if you sit on 1:35 through 1500m I bet you'll be able to demolish the last 500.

[hjs]

You could do a 1500 trial packed in a L1 session. The 1500 the first. I also think you will not have trouble with 6.20 and for a certain reason 6.16 would be a nice goal. Doing a test 2k or 5k every now and than is not a bad thing, lot's of people have trouble getting a 100% race result without a few trail attempts.

Good luck!


Ps Doing it not alone often helps....