Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

18/12.8 = 1.4 strokes per second x 60 seconds = 84

[Bob S.]

18/12.8 = 1.4 strokes per second x 60 seconds = 84

But were all 18 done during the recorded time? After a more careful count, I do agree that it was a total of 18, but without seeing the monitor at the same time, I can't tell whether or not some of them might have be done after the countdown to zero - insurance pulls perhaps. The last one, at least, looked like just a token effort. The 56spm recorded on the monitor could well be bogus, especially if the actual spm was over 60. Still, it didn't seem like it was very much over 60.

Just speculation on my part.

Bob S.

[Shawn Baker]

The 56 on the monitor is just the spm of the last stroke, I'd be seriously surprised if he took extra strokes

[hjs]

And again- dropped drag to 255ish

Pacing decent- still just 1 stroke too many- Starting to get annoyed (11th attempt at this rate so far)

I think he can go 12.5

Such a mosterdrag is ofcourse impossible to get round at higher rate. Time is telling you things....

[Shawn Baker]

No time for erg today

Just some quick lifting

Behind the neck jerks to 265lbs

Power cleans from floor 225lbs x 10 singles (haven't done cleans in a long time!)- these were fairly easy

[Shawn Baker]

And again somehow it's a curse- got time but still 1 stroke too many- today at DF 198

Interestingly I've rowed this essentially exactly the same at DF 342, 255 and today at 198-I'd say effort was the same (hard) in each rep as I am definitely ready to go to 26spm- only thing certain is that I won't give up (I do feel I am developing some decent aerobic capacity as I find there is very little slow down in pace at the end. Another go tomorrow

[hjs]

A few years back a guy did one 1k a day, I believe in the month he turned 40 or something. Had a min level to reach daily. No other training. Pulled a big pb after that month.
From memory, 3.06 and daily min. Was 3.15

Nothing complicated just looking at pace.

[cannondalerugby5]

And again somehow it's a curse- got time but still 1 stroke too many- today at DF 198

Interestingly I've rowed this essentially exactly the same at DF 342, 255 and today at 198-I'd say effort was the same (hard) in each rep as I am definitely ready to go to 26spm- only thing certain is that I won't give up (I do feel I am developing some decent aerobic capacity as I find there is very little slow down in pace at the end. Another go tomorrow

Awesome power Shawn,really interesting how the drag is not really effecting your times at that rate of 24 ( lol).

I guess as you start to rate up , rating higher will keep the fan spinning so you could get away with high drag?

Its a mystery,perhaps 1000k is to far to rate high at a high drag?

[cannondalerugby5]

PBs on Saturday

Really interesting - tired on Sat after Fridays sprint session and heavy squats so thought I would mess around.

Fan on max drag - 2 holes showing on foot plate,both first times.

Easy 2 k warm up then

100m attempt

1 min attempt

Result 100m 14.5 1.12.5 / 58 rate

1 min 370m 1.21.0 /40 rate quite comfortable

Wish it was 3 weeks time when I am 60.

100m was strange as I came of the seat last few strokes but the training and weights is paying off.

[hjs]

Very nice 100, zero doubt you will copie that in a few weeks or even better. Congrats

[cannondalerugby5]

Very nice 100, zero doubt you will copie that in a few weeks or even better. Congrats

Thanks HJS,fingers crossed for next attempt when I cross that big age barrier

[Shawn Baker]

So, used a new gym machine for a change of pace- managed to hit the target stroke rate 24, but just a hair too slow

Followed with 30lb med ball push press releases 5 sets of 5 (ball getting to 14-15 high

Next 135lb jumps squat triples/5 consecutive broad jumps--x 5 sets

Finally 135lb hang power snatch triples/5 consecutive broad jumps

Nice workout

Steve, very nice 100m! - more to come

[Shawn Baker]

Spent 12 hours in car yesterday with dog driving back to New Mexico and back up to altitude

Did some easy lifting first today as I was not quite ready mentally to start out with the rowing first

Cambered bar bench- just up to 255lbs (was not quite feeling like going for a heavier lift today)- then down to 205lbs x 5,5,5,5,6 reps

Then some plyo push-ups on 12" boxes 5,4,3 (boxes a little too high today)

20lb med ball bench press "releases" as high as possible 3 sets of 10 reps

Cambered bar giant drop set with 135-95lbs x about 40 reps or so

Came back a few hours later for row

1k easy wu

1k at 24spm target 3:02.0 (1:31.0) DF 199

200m splits

1:31.0 @ 23spm
1:29.5 @ 25spm
1:30.7 @ 25spm
1:32.2 @ 24spm
1:33.7 @ 26spm

Total

3:02.9 (1:31.4)@24spm

Definitely felt altitude over last 300m or so and with about 50 meter left when I saw it was not going to happen let off just a hair- probably could have gone 3:02.5- overall not going to beat myself up too much given a 5,500ft altitude change and was happy to hit the targeted stroke rate (and in fact could have taken 1 more stroke and still hit 24spm on monitor)- will actually be heading back down to sea level on Sunday so will see if i can push physiology a bit here over next few days)

[DavidA]

Spent 12 hours in car yesterday with dog driving back to New Mexico and back up to altitude

That sounds even harder than your rowing.

David

[Shawn Baker]

1k

200m splits

1:29.2 @25
1:30.0 @25
1:31.5 @25
1:32.2 @26
1:32.0 @26

Avg 1:31.0 @25 DF 199, altitude 5700ft

Wanted to be around 1:30.0 for first 500 then be able to hold 1:32.0 for last half

Got time but missed desired stroke rate (24)

But overall ok with ability to keep split down- heart rate also lower today as well

Unfortunately a bit of a family health crisis means I have to hop back in car and drive right back to California today (another 12 hours with the dog Dave