A New Training Thread

[atklein90]

Monday March 8

L1 - 4K Pyramid

250 - 1:29.0pace, 36spm, ending HR=151
500 - 1:31.7, 35spm, ending HR=167
750 - 1:33.6, 35spm, ending HR=167
1000 - 1:34.2, 35spm, ending HR=169
750 - 1:33.8, 35spm, ending HR=169
500 - 1:30.9, 35spm, ending HR=170
250 - 1:26.0, 36spm, ending HR=154

Overall Average = 1:32.4

Last time I did this workout (3wks ago), my overall average was 1:33.6. So, continued improvement.

Overall it felt pretty good, except being my sons' birthday yesterday, I ate a massive amount of frosting and cookies, which made my stomach feel pretty bad today. Leftovers of cupcakes and cookies will be around the house all week, so we'll see if I can stay away from them.....I'm guessing, even though I felt like garbage this morning, I won't be able to resist!

After the erg, I went to the gym to lift:

Legs:
Supersets
Single Leg Box Squat: (3x12, 5lbs)
Single Leg RDL: (3x12, 25lbs)
Wallball: (3x15, 20lbs)

Back:
Deadlifts: (135x12, 225x10, 255x8, 275x6)
Supersets:
Pullups: (3x10)
Reverse Body Rows (3x12)
Renegade Rows: (3x16, 25lbs)

Biceps:
DB Curl (5x10, 40lbs)

Ending Bodyweight: 213.0

[atklein90]

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.

I guess I'm not sure what my plans are, beyond the month of April. I was thinking I would test a variety of distances (500, 1K, 2K, 5K, and 6K...perhaps even 10K and 30min) hoping to improve from my test times from last year. Beyond that, I was then thinking about reducing my meters for a month or two, but depending on how I feel, I may not...I honestly don't know. I really don't have any long term goals in mind at this point....

[atklein90]

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....

I like the thought of doing a 1500 trial as part of an L1 workout....at least then I'd get a baseline as to how to start out. Also, since I do all of my work in the early morning now (generally, I'm done before 5am), I thought it may be helpful to do the 2K trial a little later in the morning. Maybe get some food in me and make sure my body is fully warmed up? I'm not sure if it would make a difference or not, but it seems that the few times I have erged later in the day, it seemed easier...

[aharmer]

Monday March 8

L1 - 4K Pyramid

250 - 1:29.0pace, 36spm, ending HR=151
500 - 1:31.7, 35spm, ending HR=167
750 - 1:33.6, 35spm, ending HR=167
1000 - 1:34.2, 35spm, ending HR=169
750 - 1:33.8, 35spm, ending HR=169
500 - 1:30.9, 35spm, ending HR=170
250 - 1:26.0, 36spm, ending HR=154

Overall Average = 1:32.4

Ending Bodyweight: 213.0

Uh oh, now we're entering the 6:10 arena, unless my predictor for this specific workout is a little aggressive. I'm definitely thinking you might want to sit on 1:34 for the first 1500 instead of 1:35. Nice job, I'm extremely jealous!

[atklein90]

Tuesday March 29

L3 - 3x6K

1,000m warmup (3:48.5)

1) 6K, 1:52.4, DPS=10.7, spm=25
2) 6K, 1:51.6, DPS=11.2, spm=24
3) 6K, 1:49.9, DPS=11.4, spm=24

Overall Average = 1:51.3, 11.1mps, 24spm

Felt pretty good today. Happy to get a longer workout in with a day off the erg tomorrow (unless I'm feeling pretty good, but I've erged 6 days in a row now, so it may be worth a day of rest...will still go to the gym in the am though).

Ending bodyweight: 213.5 (gotta stop eating the cake/cookies from my son's birthday!)

[atklein90]

Thursday March 31

L2 - 4x2K

2000m warmup (7:11)

1) 1:40.0, r32, ending HR=162
2) 1:39.4, r32, ending HR=168
3) 1:39.0, r32, ending HR=171
4) 1:38.4, r32, ending HR=172

Overall average = 1:39.2

Solid improvement over three weeks ago (1:40.3 last time I did this workout). I struggled a bit on the 3rd rep, but other than that, I felt pretty good. I really need to focus on my diet again as this week has been very bad with leftover birthday cake and ice cream. Stomach really didn't feel too good this morning. But, that stuff is almost gone, so hopefully the issues will go away.

Also, I just realized when I posted my workout in the C2 online training log this morning that I need to update my age in my signature line...my birthday was yesterday (I kind of forgot)....

Finished the workout with 10 minutes of core work.

Ending bodyweight: 213.0

[atklein90]

Friday April 1

L4 - 40min - 176, 180, 184, 180

4min warmup - 1,031m

14.4mps actual
1:54.1ave
10,514 total meters

After the erg, I went to the gym:

Legs:
Split Squat - 4x10, 50lbs
Straight Leg Deadlifts - 3x10, 195lbs
Squats - 2x10, 135lbs (This is the first time I did real squats in several months due to back issues, so I'm very slowly going to ease back into them...
Kettlebell Swings - 79lbs, 2x15

Back:
L-Pullups - 3x10
Bentover BB Rows - 3x10, 135lbs
Pulldowns - 4x10 - 190lbs
Straight Arm Pulldowns - 2x15, 70lbs

Ending bodyweight: 213.5

[atklein90]

Saturday April 2

No erging today.

Went to the gym though:

Chest:
Bench Press 4x10, 30 sec rest between sets (195lbs)
DB Incline Press 4x10, 30sec rest (65lbs)
DB Incline Fly 2x12, 30sec rest (45lbs)

Shoulders:
DB Military Press 4x10, 30sec rest (45lbs)
BB Upright Row 3x10, 30sec rest (95lbs)
DB Side Lateral Raise 3x10, 30sec rest (25lbs)
DB Front Raise 2x12 (20lbs)

Triceps:
Skull Crushers 4x10, 30sec rest (100lbs)
Pushdowns superset with Dips (3x12)
Overhead Rope Extension (1x15) - 70lbs

I was just looking at my online logbook. I'm just over 2.75M meters for the season. With a little luck, despite doing a few time trials this month, I will go over 3million meters for the season. This will be my first full season erging, so I'm pretty happy with that. Last season(2010), in 25 weeks on the erg (I started in November), I finished with 1,208,931. So I'm pretty happy with the chance to get to 3 million this year!

Tomorrow will be a long, 70 minute, L4. I may try to sneak a few extra meters in afterward too. We'll see how it goes. I'm fairly sore from lifting yesterday (Legs and Back), so hopefully the DOMS will go away over the next 24 hours...

[atklein90]

Sunday April 3

Warmup-6min - 1561m

L4 - 70min - 176, 180, 184, 184, 184, 184, 176
Actual DPS=14.3, target=14.3
Total Meters = 18,428

Cooldown-6min - 1550m

Total meters=21,539

Overall a fairly decent workout today. I'm still sore from my workout on Friday, but feeling better...

Ending bodyweight: 213.0

[atklein90]

Monday April 4

L1 - 8x500, 500m rest between

1) 1:32.9, r36, ending HR=155
2) 1:31.9, r36, HR=161
3) 1:31.4, r37, HR=163
4) 1:31.3, r36, HR=165
5) 1:31.0, r36, HR=167
6) 1:31.2, r36, HR=166
7) 1:31.6, r36, HR=167
8) 1:31.5, r36, HR=170

Overall Average = 1:31.6

Last time I did this workout (3 weeks ago), my average was 1:32.0, so 0.4sec improvement. The improvements are getting harder to come by at this point. This was definitely a tough workout this morning....

Went to the gym after the erg:

Superset:
Single Leg Box Squat (1x15, 1x12) - 5lbs
Single Leg RDL (1x15, 1x12) - 25lbs
Kettle Bell Swing (2x15) - 60lbs
Wallball (2x15) - 20lbs
Renegade Rows (2x12) - 25lbs
Bodyrow (2x10)
DB Curls (2x12) - 25lbs

Superset:
Deadlifts - 135x12, 225x10, 255x8, 275x6
Pullups - 3x10
DB Curls - 3x10 - 25lbs

Ending bodyweight: 213.0

[atklein90]

Tuesday April 5

L3 - 3x6K

1,000m warmup - 3:55

1) 6K-1:54.8, r23, DPS=11.4
2) 6K-1:59.3, r25, DPS=10.1
3) 6K-1:56.1, r25, DPS=10.3

All I can say is, ugh...My body was extremely tired this morning. I had almost no energy to finish this. I actually contemplated stopping midway through the second 6K, but struggled through the rest of the workout. Tomorrow is a day of rest off the erg, which is much needed right now.

Ending Bodyweight: 213.0

[atklein90]

Thursday April 7

L2 - 3K, 2.5K, 2K

3K - 1:42.6, r32, ending HR=157
2.5K - 1:41.6, r32, ending HR=156
2K - 1:40.6, r32, ending HR=159

Overall Average = 1:41.8

Fair improvement over last time I did this workout (last time was 3/16 and the overall average was 1:42.2). The 2500 and 2K felt OK, I just couldn't get moving on the 3K. I probably wasn't warmed up enough, but who knows. Regardless, I felt better than Tuesday and Wednesday with the day of rest yesterday. Considering it's April 7, I need to start a plan to work my 2K time trial in within the next two weeks. I also need to get some of the other distances in during that period. So, I'll probably try to hit a hard 5K within the next week, depending on how I can fit it into my schedule.

Ending bodyweight: 213.0

[atklein90]

Friday April 8

L4 - 176, 180, 184, 184

1:36 ref pace
14.3mps actual
1:53.8/500 overall pace

I was slightly under target in terms of the # of strokes in the end. Overall, this felt pretty good.

Following the erg, I went to the gym:

Legs:
Split Squat: 3x10, 50lbs
Stiff Leg Deadlifts: 3x10, 205lbs
Assisted Pistols 2x10

BB Bentover Rows: 3x10, 135lbs
L-Pullups: 3x10
Pulldowns: 160x12, 170x10, 180x10, 190x9, 200x8
DB Rows: 2x10, 65lbs

Ending Bodyweight: 212.5

[atklein90]

Sunday April 10

L4 (70min)- 176, 180, 184, 188, 184, 188, 176

5 min warmup - 1308m

L4
1:36 ref pace

14.26 Target MPS
14.4 Actual MPS
18,464 total meters

5 min cooldown - 1308m

[atklein90]

Monday April 11

L1 - 4x1K

1,000m warmup (3:37.2)

1) 1:36.4, r33, ending HR=160
2) 1:35.9, r33, ending HR=165
3) 1:35.5, r34, ending HR=168
4) 1:35.3, r34, ending HR=170

Overall Average=1:35.8

Three weeks ago when I did this workout, I averaged 1:36.7, so fairly good improvement over the past three weeks. Felt pretty good this morning, except I woke up late so I was a little rushed for time, hence the short warmup and no cooldown.

Following the erg, I went to the gym:

Superset:
Single Leg Box Squat: 3x12, 5lbs
Single Leg RDL: 3x12, 27.5lbs
Kettle Bell Swing: 3x12, 52.9lbs
Wallball: 3x12, 20lbs
Pullups: 3x12
Reverse Bodyrow: 3x12
DB Curl: 3x12, 27.5lbs

Deadlifts: 135x12, 225x10, 275x8, 295x6

Ending Bodyweight: 213.0