Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

1k easy wu row



Looking to go 1:25.0 at 28- not quite but effort was pretty easy and need to get timing down- likely next time

1 k cd row

124lb KB swing 2 sets of 25 reps- fairly easy

10 set of 3 plyo push-ups to 12" boxes

Nice easy one tonight!

[lindsayh]

very disappointing 500m TT tonite.
I was feeling pretty confident after some good sessions in the past month or so but it got ugly indeed.

500m @1:27.8
first half @1:26 but last 100m @1:32!
DF152 SR44 518W

I sure hope I can do better than that sometime soon

[Shawn Baker]

Am fasted

1 k wu row



Max drag full slide, relatively low rate target was 1:16.0- fairly comfortable

1 k cd row

124lb KB swings x 30 straight reps (I'm told if you can do 30, time to go heavier?- maybe I'll have to get a heavier one soon)

Faster next time Lindsay

[Shawn Baker]

1k wu row

Once again target 1:25.0 at 28 spm- DF on max



Better and relatively comfortable- really trying to maintain efficiency hence the slow progression of rate increases

1 k cd row

Jump rope x 100

42" box jumps x 20 singles

50lb med ball push press releases to 10'6" ceiling 5 sets of 10 reps

20lb med ball overhead to ground slams 5 sets of 10 reps

Felt good- another one later today then drive to California in morning with dogs

[lindsayh]

500m TT v2.0 => a bit happier now but could do better I suspect

500m @1:27.0
df150 sr45 532w
1:25.5
1:25.5
1:26.0
1:27.5
1:30.0

[hjs]

500m TT v2.0 => a bit happier now but could do better I suspect

500m @1:27.0
df150 sr45 532w
1:25.5
1:25.5
1:26.0
1:27.5
1:30.0

Still a very solid 500 Lindsay. These days your training is less focussed on pure speed, so difficult to get your old times. Was hanging on this on.

[lindsayh]

Still a very solid 500 Lindsay. These days your training is less focussed on pure speed, so difficult to get your old times. Was hanging on this on.

Thanks henry not too bad I guess and would rank well if needed. Tonight felt better and wasn't dying so much.
The training focus has had to change a bit because of my "dodgy" OA knees (and probably age as well) - top end power is impossible to keep without the heavier weights.
Racing in 2 weeks will be revealing too.

[Shawn Baker]

Am fasted- in California- nice heart rate 20 bpm less at rest here!



Just off on timing- wanted 1:22.5- effort was very confortable still

Followed with 124lb/56kg KB swings 25 sets of 10 on 90 secs rest- also easy!

[lindsayh]

New 40+ WR overnight for 500m - 1:15.7 took .2 from Dirk Moller's time - he may want to get it back!
Luke Wollenschlager - the big guy who blew up at Boston in the 2km next to Benton.

(and my 1minute WR went too! - Frank VanderSloot went to 367 on slides at the age of 67. He already has a 14.6 100m as well - that is might mighty strong)
Maybe some homework but 5 meters is huge.

[Shawn Baker]

Am fasted

1 k wu row

500m target again was 1:22.5 @ 32spm- max DF

Determined to get it today (no messing around)




Ok got it with some room to spare- and spm only 31- comfortable and still pulling well last 100m

So next target will be 1:20.0 at 36spm (if I can do that I think I'll be pretty well positioned to get a new free rate PB)

1k cooldown row

To gym for some more stuff in a bit!

[lindsayh]

2k w/u + c/d

25x 30"/30"r = 3814m @1:38.4
slowest 1:40.0 and fastest 1:37.4
sr34 df148 368W MHR160

[steveroedde]

Shawn. I sent a pm regarding the original post
Steve

[Shawn Baker]

back in California from short visit to Las Vegas- still getting smoke out of my lungs from Casinos -(must be a law that at least 50% of air must contain cigarette smoke )

Am fasted rowing

1k wu

500 m- again targeting 1:20.0 at 36



Close but just didn't rate fast enough- need to work on getting comfortable with higher rate- pleased to be at 1:20 at just 34 but will need to see 40+ to get what I want

1k cd row

Next did 10x100m on 1 min rest- targeting 1:15.0 and keeping a full slide- nailed it perfectly (last rep 1:14.5)



1k cd row

124lb KB swing x 41 straight reps (will just add a rep until I hit 50)

1k cd row

Solid work overall

[Shawn Baker]

Am fasted

1k wu

Targeting again a 1:20.0 500m at 36 spm



Got it fairly comfortably, started just a little quicker and with a bit more determination to make sure I nailed it- saw that I was going to make it pretty easily with 100m to go and so just eased off a bit- my PB is 1:18.7 and felt I could have gotten that fairly comfortably today if I had wanted

Henry, I'm enjoying the controlled rating as it keeps me focused and fairly comfortable- hopefully I can continue as rate goes up- will likely try something close to 40spm tomorrow if I can hold the stroke rate!

1k cd

Then just a very easy 5k

[Shawn Baker]

Am fasted rowing

1k wu

Will redo the workout cycle that produced my recent 500m PR and hopefully in about 2-3 weeks can improve upon it and also nab the American record

500m row rate 20 spm DF max, previous best was 1:29.4 so now targeting 1:29.0



Not too bad for a first go at this, pleased to have retained my stroke power- but want to squeeze out a bit more if possible (although I realize much of my 500 time improvement will come from tolerating a higher stroke rating- having decent power won't hurt either)

1k cd row

Squats and likely some erg sprints likely later today