A New Training Thread

[atklein90]

Tuesday April 12

L3 - 7x2K, 1minute rest (I was going to do 10x2K, but I woke up late)

1K warmup

1) 1:52.4, r20, 13.4dps, ending HR=133
2) 1:51.8, r21, 12.8dps, ending HR=133
3) 1:51.4, r22, 12.2dps, ending HR=135
4) 1:50.6, r23, 11.8dps, ending HR=135
5) 1:49.6, r24, 11.4dps, ending HR=143
6) 1:48.6, r25, 11.0dps, ending HR=141
7) 1:46.9, r26, 10.8dps, ending HR=144

1K cooldown

I'm not sure if this truly qualifies as an L3 workout, but I wanted to do something a bit different today. It was definitely a good workout though. I only which I would have woken up on time so I could have gotten the whole thing in.

Ending bodyweight: 213.0

[gregsmith01748]

Cool idea for an L3. I've done the 15x3'/1'r at a 2K plus 8 split and found it to be a killer.

I guess your pace for the workout you did today was about a 2K plus 15 or so for you? The negative splits looked pretty aggressive. I bet if you kept that up through the last 2K, you'd have been driving pretty hard.

[atklein90]

Cool idea for an L3. I've done the 15x3'/1'r at a 2K plus 8 split and found it to be a killer.

I guess your pace for the workout you did today was about a 2K plus 15 or so for you? The negative splits looked pretty aggressive. I bet if you kept that up through the last 2K, you'd have been driving pretty hard.

Overall, I think the average was 1:50.x, so it would have been right at 2K + 15.

I was just trying to increase my spm 1 per 2k, but I'm not sure I would have made it another 3 reps! I felt pretty good at the end, but those last three would have been killer!

[atklein90]

Thursday April 14

2K Warmup - 7:15

5K Test
500 Pace Dist DPS Watt spm HR
1 1:39.9 500 9.4 351.1 32 155
2 1:40.9 500 9.0 340.7 33 157
3 1:41.3 500 9.0 336.7 33 161
4 1:41.2 500 9.0 337.7 33 164
5 1:41.7 500 8.9 332.7 33 166
6 1:41.8 500 8.9 331.8 33 167
7 1:40.7 500 9.0 342.8 33 171
8 1:40.2 500 8.8 347.9 34 171
9 1:40.5 500 9.0 344.8 33 173
10 1:37.3 500 8.8 380.0 35 176
Totals 16:45.5 5,000 1:40.6 344.3 33 176

2K Cooldown - 8:00

Overall, I'm fairly happy with this. It's 7 seconds better than my personal best from last year. I may redo this next week, or do a 6K instead, to see if I can improve it a bit more. I guess the section between 3-6 500pieces could use some work. On the other hand, I haven't seen 176 on my heart rate monitor in a while! Nevertheless, this puts me at #5 in the rankings for my age/weight.

Finished with 10 minutes of core and 10 minutes of stretching.

Ending Bodyweight: 213.0

[hjs]

Congrats,

But how do you rate that high, for someone 6.4 rate 33 is something I have never seen before.

[atklein90]

Congrats,

But how do you rate that high, for someone 6.4 rate 33 is something I have never seen before.

Honestly, I'm not sure. Is it too high of a rate? It seems like a natural rate when I'm working hard. I do have kind of short legs for being 6'4".... My inseam is only 32 inches...I have kind of a long torso, so maybe that let's me rate higher?

[hjs]

Congrats,

But how do you rate that high, for someone 6.4 rate 33 is something I have never seen before.

Honestly, I'm not sure. Is it too high of a rate? It seems like a natural rate when I'm working hard. I do have kind of short legs for being 6'4".... My inseam is only 32 inches...I have kind of a long torso, so maybe that let's me rate higher?

I am not saying that it is right or wrong, it simply is high, even on 2k s lot's of people can't rate this, I can,t. You may have short legs, but rowing is not just legs your torso als also bends back and forth. And really I have seen it before, only small lightweights rate so high. Given your height you are not very heavy I believe, that may be something that plays along a bit.
But it was more a surprice because you do L4 work so you are used to rating low also. I am noy saying it is good or wrong, but 2 points, rating high gives soft strokes, that is certainly a help on not getting injureed. So that is a plus.
rating high also makes you going up and down the slide often, that is a bit waist of energie.

Have you seen this clip? http://www.youtube.com/watch?gl=NL&hl=nl&v=eqVmMd7FdAA about rowing technique.
maybe you are shortening your stroke a bit to much and that is given you the high rating, if so lengtening it can give a bit more relaxation and a bit less waisted energy going up and down the slide. Just a thought, maybe try to rate a bit lower next time on a L2 workout and check how that feels.

Cheers and keep on going you are doing well

[Bob S.]

maybe you are shortening your stroke a bit to much and that is given you the high rating, if so lengtening it can give a bit more relaxation and a bit less waisted energy going up and down the slide. Just a thought, maybe try to rate a bit lower next time on a L2 workout and check how that feels.

Cheers and keep on going you are doing well

I go along with hjs on this. A rate of 33 on a 5k seems quite high for someone 6'4". I, too, felt that you might not be getting the advantage of taking full strokes. Nevertheless, your 5k time was great. I just have the feeling that you have the potential to do even better.

Bob S.

[atklein90]

Friday April 15

L4 - 176, 180, 184 (30 Minutes...had to cut it 10 minutes short as I had an early meeting)

1:36 ref pace
14.6 dps actual
7,887 actual meters

After the erg, I went to the gym:

Legs:
Split Squat: 3x12, 50lbs
Stiff Leg Deadlift: 3x10, 205lbs
Assisted Pistols: 2x10

Back:
L-Pullups: 3x10
BB Bentover Row: 3x10, 135lbs
Pulldown: 180x12, 180x12, 195x8, 205x8
Straight Arm Pulldown: 3x12, 75lbs

Ending Bodyweight: 214.0

[atklein90]

Congrats,

But how do you rate that high, for someone 6.4 rate 33 is something I have never seen before.

Honestly, I'm not sure. Is it too high of a rate? It seems like a natural rate when I'm working hard. I do have kind of short legs for being 6'4".... My inseam is only 32 inches...I have kind of a long torso, so maybe that let's me rate higher?

I am not saying that it is right or wrong, it simply is high, even on 2k s lot's of people can't rate this, I can,t. You may have short legs, but rowing is not just legs your torso als also bends back and forth. And really I have seen it before, only small lightweights rate so high. Given your height you are not very heavy I believe, that may be something that plays along a bit.
But it was more a surprice because you do L4 work so you are used to rating low also. I am noy saying it is good or wrong, but 2 points, rating high gives soft strokes, that is certainly a help on not getting injureed. So that is a plus.
rating high also makes you going up and down the slide often, that is a bit waist of energie.

Have you seen this clip? http://www.youtube.com/watch?gl=NL&hl=nl&v=eqVmMd7FdAA about rowing technique.
maybe you are shortening your stroke a bit to much and that is given you the high rating, if so lengtening it can give a bit more relaxation and a bit less waisted energy going up and down the slide. Just a thought, maybe try to rate a bit lower next time on a L2 workout and check how that feels.

Cheers and keep on going you are doing well

Gotcha...I don't think I'm shortening on the catch, but maybe a bit on the extension as I don't layback very far. I have some lower back problems and they tend to be aggravated if I lay back too far. If I can figure out how to hook my video camera up to my laptop, maybe I'll take a video of it and see what you think...although that may welcome more criticism than I'm ready for!

Nevertheless, tomorrow is normally a day off the erg for me. Since I shortened my L4 this morning, and didn't really do an L2 yesterday, maybe I'll do a 'partial' L2 tomorrow morning before I go to the gym and try to lower the rating a bit. But, I have to say the 32-34spm range feels OK. But maybe I can improve my overall performance with a lower rating....

[atklein90]

I go along with hjs on this. A rate of 33 on a 5k seems quite high for someone 6'4". I, too, felt that you might not be getting the advantage of taking full strokes. Nevertheless, your 5k time was great. I just have the feeling that you have the potential to do even better.

Bob S.

Thanks Bob....like I said, I think I'll try to lengthen my strokes/lower the rate a bit tomorrow and see how it goes!

Thanks!

[aharmer]

Your current technique and rate are producing some impressive times, no reason to change anything in my opinion. If you decide to videotape yourself, maybe you should do it during your sub 6:20 2k trial? That would be fun to watch.

[atklein90]

Sunday April 17

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

6 min warmup - 1541m

1:36 Ref Pace
14.4 actual dps, 14.22 target dps
287 meters over target

18,492 total meters

6 min cooldown - 1525m

[atklein90]

Monday April 18

L1 - 4K Pyramid

250 - 1:27.6, r37, HR=143
500 - 1:31.9, r35, HR=157
750 - 1:33.0, r34, HR=161
1000 - 1:34.6, r34, HR=163
750 - 1:33.7, r34, HR=166
500 - 1:31.3, r35, HR=165
250 - 1:26.0, r38, HR=158

Overall average = 1:32.4 (same average as last time I did this workout 3 weeks ago)

I really struggled on the 1K and the second 750. My legs were pretty tired today following the long L4 yesterday, and a busy day Saturday working around the yard. L3 tomorrow, then a day of rest.

Following the erg, went to the gym for a quick workout:

Supersets:
Single Leg Box Squat (3x12) 5lbs
Single Leg RDL (3x12) 27.5lbs
Kettlebell Swings (3x12) 52lbs
Wallball (3x12) 20lbs
Pullups (3x10)
Reverse Bodyrow (3x12)
Bentover DB Lateral Raise (2x12) 27.5lbs
DB Curls (2x12) 27.5lbs

Deadlifts: 135x12, 225x10, 275x8, 305x6

BB Curl: 95x8, 95x8

Ending bodyweight: 216.0 (Yikes! Ate too much this weekend!)

[atklein90]

Tuesday April 19

L3 - 4x4K, 1-2 minutes rest (passive)

1K warmup - 3:48

1) 4K, 1:52.4, r22, ending HR=129
2) 4K, 1:52.2, r23, ending HR=129
3) 4K, 1:51.4, r25, ending HR=132
4) 4K, 1:58.8, r26, ending HR=113

The forth rep was more of a cooldown than anything. By that point, I was pretty tired, so rather than push it today, I thought it would be best to take it easier, have the day off tomorrow, and maybe do my 2K test on Thursday. So, I'll wait to see how I feel Thursday morning, but if I feel pretty good, I'll see how the 2K goes...

Ending Bodyweight: 215.0 (still kind of heavy...)