Sprints and Stuff- training/questions 1k and below

[left coaster]

I'm thinking Doc Baker is just getting started with the 1K and that well sub 3:00 is soon to come! PB is 2:58, so something around 2:45 or so?

[Shawn Baker]

Ok another 1 k - target still 1:35.0 @20 strokes per minute- again improving a bit more but still a slight bit off target (I'll chalk that up to not yet being acclimated to altitude rather than me just being a big ol' puss)

Anyway a little mental breakdown at the end as I clearly was in good position with about 150 m to go- just let a bit of fatigue to allow me to compromise form a bit- will hopefully set it right by tomorrow- was planning on nothing additional today if I hit target but instead

176lb KB swings 10 sets of 10!

Paul, Left thanks-

Paul I think ultimately, at least in my case a fuller stroke even while "sprinting" will eventually produce my best result

Lefty, I'll be happy to break PR for now (ok I'm lying I should be able to hit a pretty decent 1k)

[Shawn Baker]

Ok so was able to hit my r 20 target of 1:35.0 for the 1k- this was fairly tough and had to push a bit at the end to keep average down- HR was pretty high at the end- technically rate wold be 20.8 in 3:10.1 so not exact but close enough for what I'm looking for- I'll say as I utilize this training plan I always, up to this point find the rate 20 targets (along with the free rate targets) the hardest to achieve- I think rowing at rate 20 for me is just a bit too low rate and I find my self kind of wasting energy on the recovery I think- next up will be 1:32.5 at 22spm (I think)- this style of training is just basically hard or real hard every day- fortunately the rows are very short and my recovery is very good (sleep, diet, cold immersion etc...)

Rested about 10 minute (did a 1k wu and cd also)

Jump rope x 100 to get legs ready for a little explosive work

Then on to behind the neck jerks- upped weight by 5 more lbs and hit a fairly easy 265lb jerk

This was followed by 5 triples at 215lbs

Then cambered bar bench press up to 260 lbs (also 5lb increase from last time)

Then down to 215lbs for 3,3,3,3,4 reps

Finished with 60lb dumbell alternating arm curls x 21 reps each arm

Again fairly decent work and have been extremely low carb (<20gm) for about last 5 days- will increase to around 50gm range in a few days likely

[hjs]

2.53.9 Shawn Sealevel... Your last quarter will be your problempoint.

[left coaster]

Shawn -- I'm quite curious re your perception of required carb intake as your distances increase. You mentioned possibly taking on 50g, which is quite a bit more than what you did the 500m distance on (or so I seem to remember).

I'm also hopeful that you'll go on to do a 2K after this 1k work. I'm very curious to see if you can pull a very low 6 min 2K and to learn what you come to believe the carb requirements are for this effort! I also wonder if the longer distances will create more oxidative stress regardless of carb intake and if you'll need to actually take a recovery day once in a while

Your R20 seemed to come to easy for this pace/distance. perhaps you should pull the pace down to 1:33 @ r20 before moving on? I think you have more progress here -- at least based on your previous work.

[Shawn Baker]

1k wu

Did first attempt at 22spm- fairly poorish effort today- put drag at max- tried to go out fairly easy for first half but not really all that effective- probably need to be around 1:31.5 for first half

Lefty- I doubt my "carb strategy" will change much at all for the 1k- basically I was close to zero carb for a week or 2 during start of 500/1 minute training and then added back 20-75 gms for the last few weeks- I'll likely do same thing here. You're likely correct in that I probably could squeeze out a bit more at rate 20 but I'm on a fairly compressed training schedule for the 1k and likely will need to get a realish attempt in by Sep 4th

I'll likely cycle trough 1min/500m training another time or 2 after 1k as I feel I have more improvement that I should be able to get in the shorter distances- might start some 2k stuff toward end of year if I feel happy with what I've achieved with shorter stuff

Finished workout with 176lb KB swings x 25 reps and 25 hanging leg raises

[Edward4492]

Damn Shawn.....176lb KB swings for 25 reps? That would be my one rep deadlift.

Footnote: who the hell delivers these friggin' monstrous kettlebells?

[hjs]

After almost two weeks no erging, back at the chaingang. Weights kept going a bit.

Erging with speed included as

Monday 2x100m 15.4 15.5 47/42 dr 165

11 x 1/1min rest 136.8/23 117

Wednessday 2x 100 15.5/15.5 46 165

11x 1min on/off 136.6/24

Today 8x 500 rest 1 dr 117 rate 24

141.7 straple
139.2 strapped from here
139.4
139.6
139.3
138.6
139.1
138.3

Av 13.15.1 139.3

Very hot weather, around 30 C, makes training not easy for me. Sort of shock week to get back in the swing of things. Only pretty tough sessions.

[left coaster]

My usual 5 K hard/steady thing, had a bit in the tank so did first attempt at the 300m for the C2C -- 49.7 sec, 1:22.8 split. Certainly not my best performance, but OK considering I was a bit gassed from the 5k which I did at a higher df than usual. Wasn't in the mood for a max effort today when I started, guess I got a bit disinhibited after the 5k .

Will try the 300m again soon, hopefully will see a split closer to 1:21.5 or so.

Looks like I'm on track for something around a 5:25 total time for the C2C bit. Will need to break 5:24 if I want to be in the first boat -- we'll see how important this is when the time comes to pull the 400 lol

So far:
100 = 1:17.5
200 = 1:18.7
300 = 1:22.8 (hope to improve this)
400 = tbd...

[Shawn Baker]

Mental breakdown at 600m, was looking to improve upon yesterday and come in below 1:34 at 22spm but was fairly certain I could not do it without a very hard effort and so backed off and then just crawled the next 200m and picked it back up at the end- relatively poor sleep last few day, maybe- also think I'm going to drop drag down a bit rather than the 285 ish I'm currently using and see what it yields

Despite the poor row today was able to gather myself and finish with some decent work

Did hang power snatches and hit a fairly easy 195lbs (200 should go very soon)

Then down to 135lbs and coupled the snatches with 42" box jumps 3 of each x 5 sets- these felt good but was definitely feeling the row in my legs still

Next did some med ball work

50lb med ball push press releases to 11 foot high ceiling x 3 coupled with 20lb med ball overhead to grounds slams also x 3 reps again for 5 rounds- the 50lb ball felt the best it ever had and so did a push press with 75lb ball- came as close to hitting the ceiling as I ever have (within a few inches)- objectively I am definitely noticing decent strength gains in almost all my training currently - still very low carb but hitting a lot of protein ( including generally 12 eggs a day)

Finished with a 20 second all out sprint on my AD6 airdyne and tied my best ever result at 22 calories in 20 seconds- unfortunately I think I am damaging the bike by going so hard- I already had to fix one and replace one for the same issue as I guess my hard sprinting is to abusive to the bike!

Hopefully can switch on mentally tomorrow and see some improvement on the row

[Pie Man]

4.6kW for 20 seconds! No wonder the bike is melting! Amazing power output.

[Shawn Baker]

1k easy row wu and cd

Asked body for just one thing today hit 1:34.0 at 22spm x 1k

Got it exactly- dropped drag quite a bit down to 207 and moved the feet back to "normal/non sprint position)- felt tough but definitely controlle- was able to pull off a, rare for me, negative split at the end- overall glad to have gotten some improvement but still more to go before I'll allow myself to rate up- also saw HR quite a bit lower than normal by about 5-7 bpm (likely due to lighter drag I'd say)

Attack it again tomorrow!!

Edward- they always deliver my "heavy equipment" on a semi truck- I usually have to help the driver unload it!

Pie- assuming the airdyne calculates calories correctly that would be the wattage (but that's just an assumption) I suspect I would rank pretty highly on a "Wingate" anaerobic test though

[Shawn Baker]

+ 1k wu and cd

Pretty mediocre one today- no improvement over yesterday -same drag and foot position

Will later today do some behind the neck jerks- hoping to see 270lbs

On the positive front just found out I'll get another 2 weeks at sea level and can bring my rower so will be able to extend my 1 k training quite a bit!! (And at sea level)

[Shawn Baker]

Had to split it up a bit today due to activities with the kids!


Got some lifting in

Behind the neck jerks up to a single at 270lbs (think 275-280 possible right now) then dropped down to 250lbs and did 20 singles- a lot of volume at 90%!

Then some cambered bar bench press up to 265lbs then down to 205lbs x 4,4,4,4,5 reps

Finished with 60lb dumbell curls alternating arms for 44 reps (22 L/R)

Feels nice to continue to make progress both with strength and on erg- feel like I'm in a fairly productive training scheme at the moment and carbohydrates are still staying low (today around 30gm)- body feels good and recovery is solid!!

[Shawn Baker]

1k wu



1k cd

This is all mental- only goal today was 1k at 3:07.0 at 22spm

Got it on the nose! Just had to push hard each stroke at the end and really dig last 200 or so meters

My reward-try to go faster tomorrow