Sprints and Stuff- training/questions 1k and below

[hjs]

I don,t like the dying part

First 2xx soon, pb not far off anymore

[john_n]

I am assuming that the 199df was with the damper wide open. Probably dirty, as you noted. How is the other machine?

I live in a desert area, very dusty and it has been my experience that I will get the highest DF at any damper setting, if the C2 model D is at its cleanest - right after it has been dissasembled, vacuumed out and put back together again. Don't think I've ever seen DF as high as 199, even when the model D is in its most dust-free condition.

But we are at about 3,000 feet altitude, so maybe that is a significant difference and perhaps the erg Shawn Baker uses is near sea level where the atmosphere is effectively a lot thicker than here at 3,000 feet.

Just thinking "out loud" here...

[Shawn Baker]

When I train at 5700ft my machine (which is clean) tops out at 185, when I bring it with me to sea level it will get to 230- the gym rowers are highly dependent upon how clean they are

[Shawn Baker]

Well, under 3 minutes at least- took 1 stroke too many to get a 26 on monitor DF was 205

Still, it's an improvement

1k easy wu/cd

Power cleans 225lb/5 consecutive broad jumps (traveling 40 ft)--- 5 rounds

Squats to low (12") box 225lbs x 3/sled pushes with 180lbs added to sled x 40 meters--- 3 rounds

Solid work- fueled by 8 eggs for breakfast and a 16oz ribeye served as a post workout supplement!

[john_n]

When I train at 5700ft my machine (which is clean) tops out at 185, when I bring it with me to sea level it will get to 230- the gym rowers are highly dependent upon how clean they are

That agrees with what I've observed for mine. It's due for a vacuuming out and when it's dusty like it is now, at about 3,000 feet elevation, its maximum DF is about 165, which is higher than I usually want it. I prefer DF around 130-135.

[hjs]

First "elevated" sub 3

[cannondalerugby5]

First 500m- at last

Not sure what to expect,worried about drag,foot position,going off too hard,rating too high
Compounded by my 1.28 400 m on Friday

So df 181,3 holes showing not too hard off

1.25.0 at 40 rate,last 100 was the fastest ,with the exception of the first.

So now have a line in the sand,thanks for advice to date.

Great sub 3.00 Shawn

[Shawn Baker]

Only work today

Pretty suboptimal- sleep poorish yesterday and legs a bit cooked from sled work yesterday (ultimately will include more sled work, when available, as I find it to be an excellent leg exercise and will probably translate a bit to rowing- really used to enjoy pulling trucks and cars back in my "strongman" days! Today I knew it was over after the first 300m as I need to be 1:29.0 through 500m, but today was not going to happen- last 200 was just a cruise (might have gone 3:00.8 or so if I pushed it but still way off target (2:59.5 or so) 205 DF

Tomorrow will be another hard day and then Tuesday is a travel/rest day

Henry, unfortunately I'm at sea level now (back to altitude on 8 Oct)

Steve, well done!! Now you can start to tweak things!

[hjs]

First 500m- at last

Not sure what to expect,worried about drag,foot position,going off too hard,rating too high
Compounded by my 1.28 400 m on Friday

So df 181,3 holes showing not too hard off

1.25.0 at 40 rate,last 100 was the fastest ,with the exception of the first.

So now have a line in the sand,thanks for advice to date.

Great sub 3.00 Shawn

Good marker, based on this you can be a bit more agressive, if you can speed up in the last 100, lactate levels where not high enough. That 1.22 looks doable..

Shawn... Ok, tough path you are on. Every low 3 is a serious effort for your body.

[cannondalerugby5]

First 500m- at last

Not sure what to expect,worried about drag,foot position,going off too hard,rating too high
Compounded by my 1.28 400 m on Friday

So df 181,3 holes showing not too hard off

1.25.0 at 40 rate,last 100 was the fastest ,with the exception of the first.

So now have a line in the sand,thanks for advice to date.

Great sub 3.00 Shawn

Good marker, based on this you can be a bit more agressive, if you can speed up in the last 100, lactate levels where not high enough. That 1.22 looks doable..

Thanks HJS,Its a start,I think I may use BIRC on the 10th Dec as target event.

I think I read that you should only train for 3 months for a 500m as after this you don't get any better.

Does that make sense?

Shawn... Ok, tough path you are on. Every low 3 is a serious effort for your body.

[hjs]

Only three months? Don,t think so. Sharpening/ building a top form only works for 6/12 weeks. Not building the base.

Erging is not rowing, getting bigger is a minus otw, but getting bigger/stronger on the erg does help, thats certainly not limited to 3 months. You "problem" maybe is your age. But on the other side, as a erg sprinter you are still young. Plenty to gain in specific conditioning.

[Shawn Baker]

1k easy wu



Nice to see a 26 on the screen for the spm- making progress and got after it right out of the gate (which is what I need to do- to get a 1:29.0 avg @26 I'll likely need to be 1:28.0 through the first 500m- legs better today and a bit better sleep helped- DF 205

Again almost no carbs today

After row easy 1k cd then on to deadlifts

Single at 500lbs x 3 sets (no belt, Olympic lifting shoes) then down to 405lbs for an easy set of 10 reps

60lb med ball throws- ground to sky in a snatchlike motion (ball getting about 10-11feet high 10 sets of 3 reps

30lb med ball push press releases- ball getting 15-16 ft high 10 sets of 3

Decent one today!

Yep, Henry- the hardest part is turning on the mental switch to dig as hard as I need to everyday- rowing is hard but once I start its kind of on autopilot

[Shawn Baker]

Little by little- not too bad! Need to dig a bit harder from 400-750 meters

Hang power snatches 135lbs x3/5 consecutive broad jumps 42-45 feet (felt pretty decent today)

1 arm KB swings 80lbs 3 sets of 20 (10 each arm alternating)

Short but decent work

[cannondalerugby5]

Today is my 60 th birthday
Did the 100m and the 1 min

100 m. World record 14 .6. I managed 14.4. Off seat for last 3 strokes no legs just arms and back

1 min world record. 367m I managed 374. Ave 1.20

Very happy and think it deserves a beer

Thanks for help

Think thr 500m is a much bigger challenge

[T_M]

Well done young man

And happy birthday!