Sprints and Stuff- training/questions 1k and below

[sjors]

did a mini sprint over last 200m and got heart rate up a bit-

....

[left coaster]

Shawn -- this month's cross team challenge was MADE for YOU!

1K, standing start! lol, best time so far is 2:58

[hjs]

Bit of inspiration. Tallin 1k races


https://youtu.be/03zfcmBztfc

[Shawn Baker]

Back in California- made a tactical decision to omit row today-did 1k wu and body said a fast 1k would not work today (I literally have not had a cold now in over 2 years since going low carb but today just felt a touch under the weather so opted not to push it with rowing)

Consequently, the lifting went very well- quite remarkable how much easier everything went when it is not preceded by a 3 minute 1k row

Deadlifts up to 500lb singles x 5 sets (no belt, Oly shoes and DOH hook grip)- nice and easy

225lb jump squats x3/5 double leg bounds-- 5 sets

225lb behind the neck jerks/5 double leg bounds---5 sets

175lb power snatch/5 double leg bounds----5 sets

Pleased with this but need to quickly get back after rowing business

Henry, I assume they are some top OTW guys? (Looks like 5 guys sub 2:50)

Lefty- hopefully I can put up a decent 1k

[hjs]

Think so yes, its a big race yearly, over the years some otw guys pulled sub 2.40.

The winner here though looks like a fitnessrower. Overal impressive results

[Shawn Baker]

Looks like winner rows for Finland

[Shawn Baker]

Made the calculation of pushing a 1k a bit versus resting- still feeling a bit under the weather

Decided to keep after it, the farther I get away timewise from pushing myself the harder it is for me to re-establish the necessary mental discipline to do what neeeds to be done- target today was to just get back in the "ball park" to where I was last week (2:55.5 @ 30 spm)- so today was no too bad considering I'm definitely not 100% at the moment

Finished with about 500m of easy cool down rowing then out the door

Hopefully tomorrow I'll be better- good sleep hopefully

(Looks like Benko put up a 2:51.9- that will be a nice target!)

[hjs]

Yep you got your Goal, Benco Dirk should also put up a pretty good one this month

[Shawn Baker]

Not bad through first 600m, but struggled a bit at the end- still distract d with annoying cold, arguably a bit worse today- but not to the point that I think skipping training the right decision- like yesterday all I did was the row- will reasses tomorrow (would like to get some lifting in)

[Shawn Baker]

Third day in a row with a 1:28.1 1k row at 30 spm - cold nearly gone- started out nicely- think I was through 500m at 1:26.5 but just lost focus at the end- actually stopped looking at monitor for final 20 pulls (which is a mistake)- finished with easy 1k cool down- definitely felt better afterwards compared to prior 2 days where I was pretty much done because of cold- calculation was to maintain fitness while getting through cold without hurting myself- I'd say it was a successful gambit.

Finished with behind the neck jerks to a fairly comfortable 255lbs

Then 5 sets of 3 plyo-push-ups from 8" boxes and 3 x 30lb med ball push press releases

I'll be very surprised if I don't row faster tomorrow as I should be pretty much over cold

[Shawn Baker]

Bit better today, started well, just need a bit more down the home stretch (really hard to resist rating up but, patience will pay off I'm told)-going to need a real solid effort to see 2:54.5 at 30spm

Did easy 1k wu and cd then onto a pretty solid lifting session

Deadlifts up to 520lb (no belt, double overhand hook grip, Olympic lifting shoes)- went up pretty nicely (this is something I'd wager not many people can do within 15 minutes of a 2:55 1k row, I know I was still feeling it while doing the deads)

Dropped down to 315lb and hit some speed deadlifts 3 sets of 3- nice and fast

Jump rope x 100

Jump squats with 250lbs x 3/5 double leg bounds (40-45ft)--3 sets

Hang power snatches 135lbs x 3/5double leg bounds (40-45ft)-- 3 sets

Squats down to low box (12") with 225lbs x 3/sled pushes x 40m with 135lbs added to sled---3 sets

Done on a breakfast of 8 eggs and 1lb of steak (basically zero carbs)

Pretty solid work (cold just about all gone I think)

[sjors]

Great work again Shawn!
Interesting to see your pace-flow among the last days is identical, gaining tenth of seconds every next session.
Good luck for your next try.

[cannondalerugby5]

Great work again Shawn!
Interesting to see your pace-flow among the last days is identical, gaining tenth of seconds every next session.
Good luck for your next try.

Great work Shawn,it must be very tempting to let the rate flow up

How long before you let it go to free rate and what is the tipping point?

[cannondalerugby5]

Quick question

I have a 500m TT on Saturday

Is my thinking correct - I should have the lowest drag factor possible that allows me to keep the pace I need within the rate I want?

[hjs]

Quick question

I have a 500m TT on Saturday

Is my thinking correct - I should have the lowest drag factor possible that allows me to keep the pace I need within the rate I want?

I would more say, the highest possible drag you can handle in the last 100 meter.

Re your point, keeping the pace, but that should start relative comfortable.