Sprints and Stuff- training/questions 1k and below

[hjs]

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

Congrats nice present. If you lost the seat, more to get even.

[DavidA]

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

Happy Birthday!

Huge congratulations on the world records!

David

[Pie Man]

Congratulations two world records smashed in one day amazing.

[Bob S.]

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

A couple of targets for Shawn to shoot at 10 years and a couple of months from now.

Congratulations. Great job and happy birthday.

Bob S.

[Shawn Baker]

Awesome Steve!! I'll get my turn in January!

[Shawn Baker]

Another quick one (had to take an unplanned day off yesterday)

1k wu

1k at 26spm DF 205

200m splits

1:28.7 @ 25
1:28.7 @ 27
1:29.2 @ 27
1:31.7 @ 26
1:30.5 @ 28

Avg 1:29.8 @ 26spm (2:59.7)

Just a hair quicker than last time, tough work but bit by bit will keep hammering away

1k cd

Then

Double leg bounding 5 jumps x 3 sets (40-42 ft) legs a little weak from row so not ideal

Sled pushes with 185lbs added to sled 40m x 3 sets- tough work

20lb Med ball overhead to wall throws- 5 sets 5 reps

20lb medball overhead to ground slams 5 sets of 5

20 lb med ball chest pass to wall 5 sets of 5

Again all med ball throws done with maximum acceleration

Not too bad

1 more 1k tomorrow then back to altitude for a bit- would like to see 2:59.5 or less tomorrow (I suspect I'll probably need to bump drag up a bit)

[Shawn Baker]

Just time for a quick one

Did easy 1k wu

Then on to the usual- bumped DF to 210- felt a bit more connected here-26spm, better finish- last 20 strokes were nice and long (when I get to 58 it's my cue to push to the end for final 20, might need to start push a little sooner maybe 22 strokes next time)- continuing to make incremental progress with most attempts- just need to stay focused mentally so I can keep digging deep-poor sleep last night, but still a bit bettter (2:59.5 but monitor rounded up to 2:58.6 )

Will spend next 9-10 days back at altitude so we'll see how much it knocks me back- likely will continue to creep up the drag a bit as well- and again minimal carbs today

[cannondalerugby5]

Awesome Steve!! I'll get my turn in January!

Thanks for positive comments guys

500m will be much bigger challenge

Will build towards Dec attempt

At the end of the 1 min just thought how the hell does Shawn get another 200 plus meters, some pulling!

[Shawn Baker]

Back up to 5700ft altitude- 1k attempt- definitely felt the altitude change by about 500m and ended up 4 seconds slower than yesterday's sea level effort (concept 2 spots people about 2 seconds per split at the Denver qualifying regatta for altitude so this seems fairly close, although my desire to dig super hard at the end was definitely blunted by seeing the slowing of the split as I got past 500 meters-DF was same 210 as yesterday

Did some easy-ish cambered bar benching and some curls- finished with 176lb in swings x 20 reps- fairly easy

Have around 7 workouts at altitude before another sea left stint

This is my 41st hard 1k row in the last 50 days!!

Steve- keep up the good work- just a matter of putting in the work- no doubt you can get it done!!

[Edward4492]

Very nice WR's Cannondale! Far be it for me to give advice, but the 500m will require a little bit more pacing. Go out hard and drive down to your target, "settle in" for 30s or so and then take it home. Or....just keep doin' what ya been doi'n, seems to be working for ya.

[hjs]

https://youtu.be/QJMjq5OeQQE

50/60 1k Collin Leiba 253.3 wr agegroup

He did not hold back

And https://youtu.be/5EHa_ClGX88

40/49 Luke Wollenslager 247.3

[cannondalerugby5]

Very nice WR's Cannondale! Far be it for me to give advice, but the 500m will require a little bit more pacing. Go out hard and drive down to your target, "settle in" for 30s or so and then take it home. Or....just keep doin' what ya been doi'n, seems to be working for ya.

Thanks for advice Edward

Only done one 500m test and I think I was too slow first 400m as my last 100m was the fastest

Just sat at 1.25 for saftey,lots of time to practice pacing till Dec

Steve

[sjors]

https://youtu.be/QJMjq5OeQQE

50/60 1k Collin Leiba 253.3 wr agegroup

He did not hold back

And https://youtu.be/5EHa_ClGX88

40/49 Luke Wollenslager 247.3

Inspiring, thanks

[Shawn Baker]

Took yesterday off

Today back for another 1k- altitude still an issues not surprisingly (get the nice erg cough that I dont get at sea level)still last time managed a high altitude 3:02.1 at 25spm so should be able to see sub 3:01 at 26spm while up at altitude)- getting head back in the game as I was a bit unmotivated the last 2-3 days

1k wu/cd

Hang power snatches to 175lbs

Power cleans to 255lbs

Henry no doubt Colin and Luke did not get to that level without putting in the work!!

[left coaster]

As always, awesome work Shawn!! That altitude is really kicking you hard -- very interesting to watch and learn from your experiences with this. That 40 -- 49 WR looks within reach for you from my seat if you don't age out first