Sprints and Stuff- training/questions 1k and below

[hjs]

Good one Shawn, expect a few serious goes the next 2 weeks.

Have been giving it a try myself the last 3 days.

Sessions are 1500 wu, 500m with the first 100 at 1k pace paddle the rest.
1k TT 147 drag, spm 30

500 slow paddle, plus a bit of rest, after 5/6 min a 5k.

The numbers:

Monday 3:00.6 129.2 30.7 31.0 31.0 30.0 rating 30.6 30/30/30/31/32, 5 k was 155.9

Tuesday 3:00.1 129.7 30.2 31.0 31.0 28.5 rating 30.4 30/30/30/30/32, 5k was 155.7

Today 2:59.1 128.5 129.5 30.7 31.0 28.2 rating 30.4 again 30/30/30/31/31, 5k 156.0

Effort wise today was the most work, breathing already rapidly halfway. Yesterday the most easy. Rating is pretty evenly spot on 30 for most strokes, last 2 I pulled harder in the final 200.

Hard work, proberly a tad to fast, but it feels doable for longer. Not daily ofcourse. No clue what rating up will yield. Think 34 ish will be the best cruising pace for me, last 200 higher.

[Bob S.]

@ hjs: Great job, Henry!

[hjs]

@ hjs: Great job, Henry!

Thx Bob

[hjs]

A 4th one in a row. Felt tired at forhand but in the end it was doable. Again 1k 5k combi. Same wu etc

200 129.5 30
400 130.5 30
600 130.7 31
800 130.2 30
1k. 128.7 32

2:59.8 30.6

After 6 sh min 5k 156.0 23/34

[sjors]

A 4th one in a row. Felt tired at forhand but in the end it was doable. Again 1k 5k combi. Same wu etc

200 129.5 30
400 130.5 30
600 130.7 31
800 130.2 30
1k. 128.7 32

2:59.8 30.6

After 6 sh min 5k 156.0 23/34

Very nice last 200. Probably because at forehand you felt tired, you had some reserves left over?
Any particular goal, or just trying to see what this "Shawn schema" wil do to you?

[hjs]

Very nice last 200. Probably because at forehand you felt tired, you had some reserves left over?
Any particular goal, or just trying to see what this "Shawn schema" wil do to you?

Cheers Siebe, these rows are not a full 100%, If I have bit left I speed up. If I would a reall time trial I would rate up a lot in the last 200.
Now in the middle of 2k season this week was a "trial", it seems doable to do more pretty hard 1k s per week.
This year I trained to get stronger a bit, which succeeded more or less, atm no real goal in mind, this months c2ctc is 1k, so thats a reason to do a few. Main goal was to get a sub 1.20 500 this winter. That will come.

Will proberly do another one K with a bit more rate, depending how that goes I proberly know a bit more what should be possible.

[Edward4492]

Very nice 1000m Henry! Be curious to see what a properly planned, well-rested, full out TT effort would yield.

[hjs]

Very nice 1000m Henry! Be curious to see what a properly planned, well-rested, full out TT effort would yield.

Cheers Edward, me to, but not planning yet a full one, possibly a race in jan though.

[cannondalerugby5]

A 4th one in a row. Felt tired at forhand but in the end it was doable. Again 1k 5k combi. Same wu etc

200 129.5 30
400 130.5 30
600 130.7 31
800 130.2 30
1k. 128.7 32

2:59.8 30.6

After 6 sh min 5k 156.0 23/34

Very nice last 200. Probably because at forehand you felt tired, you had some reserves left over?
Any particular goal, or just trying to see what this "Shawn schema" wil do to you?

Sorry Henry
Just catching up, fantastic row
I am on for a 1000 at the weekend hoping for an average of around 1.38
Miles away from yours-well done

[hjs]

Sorry Henry
Just catching up, fantastic row
I am on for a 1000 at the weekend hoping for an average of around 1.38
Miles away from yours-well done

Thx Steve.

Think it will do you good to focus a bit on 1k. Your basespeed is great, a bit more speedendurance will do you good. Can,t imagion you not breaking 3.10 soon.

Other point.

New Record Rob Smith 1 min. 40/49

1:12.4 414 meters.

[Shawn Baker]

Back out to sea level- spent Tuesday/Wednesday traveling with all the kids and dogs, yesterday thanksgiving holiday, finally got a chance to have a go today

Easy 1k wu

If I'm honest with myself I'm not quite 100% as I still have a little bit of a lingering cold and thus was a bit unsure as to what I would be able to do today-was thinking 2:57-8 ish but went out fairly decently and actually felt pretty comfortable- allowed rate to slip up a bit to 31 instead of the desired 30- still managed a small little 1k PR and am fairly certain I can get under 2:55 at this rate- likely do it tomorrow- extra oxygen is quite nice as I don't get the fairly uncomfortable burning throat and longs followed by hours of coughing!

Did a nice easy 1k cd row and then got after some deadlifts

Did a beltless DOH hook grip single to an easy 500lbs, then down to 405lbs for 3 sets of 10 reps, also pretty easy

Bob S- after doing this a bunch I'd say altitude worth 4 seconds on the 1k (at least for me)

Henry- solid 1k- looks like your 2:57 PR is in danger- jealous of Rob Smiths 1min row- look forward to doing some short stuff again!

[lindsayh]

I am on for a 1000 at the weekend hoping for an average of around 1.38
Miles away from yours-well done

Steve you just have to be sub 1:35 soon!!

[hjs]

Another one. Wanted to give it a go rate 32, with the option to rate up in the last 200.

1500 wu 154.0/22 500 1k start first 100.

1k TT 147dr, rate 32. Goal keep pace below 1.30

256.0 127.7/33 128.5/32 129.5/32 128.5/32 126.0/37 really pulled 100% in the last 250. Lungs shot, left leg cramped up.

This equals my lifetime best ever, which is 20 year plus old. In those days I think around 2.54 was possible. Today was a max row, but ratingwise still a cap, so maybe a bit extra possible. But for now I leave it at this in the short term.

Took a 10 min rest, followed by a 5k, which was still tough. Had trouble getting below 2.00, 159,9 av.

[jackarabit]

SERIOUS CTC there, Henry. I need the passcode to your time machine. Doc Baker's demystification scheme appears to work pretty well!

[Papy]

Another one.

This equals my lifetime best ever, which is 20 year plus old.

Awesome one, Henry !!!