Sprints and Stuff- training/questions 1k and below

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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 5th, 2017, 5:43 am

Strange Steve, but you can do better I think, you certainly have enough raw power.

Same for Shawn, raw speed enough, it may feel like you lost some top speed, but on the other hand gained some lasting speed :wink: . That 1.18 is a cruise....

Myself been of the rower/training for 8 days, only walked most days 5/10k and sometimes some bodysquats. Did one 200 rep set, which gave me, very unexpected, enourmous musclepain. Can,t hardly bend nor stretch my legs. Funny

Came home yesterday, did a 6k 153.9/21, strangly enough, hardly felt the musclepain in the legs, which shows that I don,t use my legs that much ..... :roll: I do know, I don,t fully lock my knees, like some people do. Maybe a thing to work on, kettkebell swing fully lock the knees.

Will see how fast I get going again, got lucky, everybody around me was sick, I missed it, also did not gain serious weight, dispite no training and the season. Autoregulated my eating, simply not very hungry without working.

On topic. Did a few 500 s in the last 3 weeks.

124.5 rate 29.8
122.5 rate 32.8
122.0 rate 35

Drag 147, wanted 30/32/34, not easy to hit, goal sub 1.20 rate 40, before free rate. In a few months.
For my training see twitter @Hjsrowing
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 6th, 2017, 3:38 pm

Image

Out to Southern California and sea level

1k wu

Then 1k with planned target of 750m at 1:26.0- sadly was at 1:26.5 :cry:

DF 215

Followed with 5x10 reps of 176lb KB swings fairly easy

Diet is still zero carb (day 9 of 30 day adventure- continuing to get leaner and eating to full satiety on basically fatty steaks, eggs, butter and water to drink)

Steve, Henry- yes I think the 2:53.3 is certainly doable, what I'm not certain is whether I can do it in 4 days on the 10th- hopefully I can find the mental toughness to dig it out at my current level of fitness (my 10 day break during Christmas was. not ideally timed unfortunately)- As far as the shorter distances go I am more confident but will definitely need a little time specifically working those distances- and unfortunately a little time is all I likely have until Dirk turns 50- likely I'll need to and hopefully want to revisit the short stuff later in the year- I'll concentrate a bit on some other aspects of fitness a bit in between)
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 7th, 2017, 2:41 pm

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Targeting 800m at 1:26.0 (got it at 1:26.2) coasted out the last 200m-DF was 230

Still fairly tough but a fair bit better than yesterday (now have a bit more confidence)

That's all for today

Food wise- breakfast was a 1lb ribeye and 7 eggs fried in butter!

850m for tomorrow
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 8th, 2017, 6:48 pm

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Today's target was to go 850m at 1:26.0 (ended up at 1:26.2)

DF at 222

This was a pretty solid effort, not quite max, but not too far away either- gives me enough confidence to believe WR is doable (2:53.3/1:26.6) but it will take a tremendous effort and a lot of mental commitment to get it done, given my current relative lack of fitness

Tomorrow will target 900m at 1:26.0

Day 11 of 30 day zero carb trial- feel quite good and it gets easier with each passing day!
50 y/o 6'5, 243lbs

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Re: Sprints and Stuff- training/questions 1k and below

Postby GJS » January 8th, 2017, 8:20 pm

Inching closer, Shawn.

Commendable discipline on the food front too. Though, eggs and meat are plenty tasty.
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 9th, 2017, 8:00 pm

Image

Just a bit further 900m at 1:26.4 (then coast last 100m- would have liked to have seen a touch faster! I'm at this point pretty confident I can go sub 2:53.3, but not as confident that I can do it tomorrow (my 50th birthday) regardless it will happen sooner or later (I'd just as soon get it done quickly and avoid the extra pain :shock: )

Finished out with just an easy set of 176lb KB swings x 20 reps

Hopefully good nights sleep tonight (last night was not ideal!)

Diet humming along nicely (Zero carb day 12)-breakfast was 1lb ribeye and 7 fried eggs)

Gary, thanks-diet gets progressively easier as it goes along and I feel better and better each day-rowing is slowly getting there!
50 y/o 6'5, 243lbs

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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » January 10th, 2017, 1:18 am

Shawn Baker wrote:Image

Just a bit further 900m at 1:26.4 (then coast last 100m- would have liked to have seen a touch faster! I'm at this point pretty confident I can go sub 2:53.3, but not as confident that I can do it tomorrow (my 50th birthday) regardless it will happen sooner or later (I'd just as soon get it done quickly and avoid the extra pain :shock: )

Finished out with just an easy set of 176lb KB swings x 20 reps

Hopefully good nights sleep tonight (last night was not ideal!)

Diet humming along nicely (Zero carb day 12)-breakfast was 1lb ribeye and 7 fried eggs)

Gary, thanks-diet gets progressively easier as it goes along and I feel better and better each day-rowing is slowly getting there!


Good luck tomorrow Shawn,I hope everything goes well for you.
Fingers crossed.
60 Age Group PBs - 100 14 . 4 WR,1 min 374 m WR, 500 1.23.2 WR
50 Age Group PBs 2000m 6.24
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Re: Sprints and Stuff- training/questions 1k and below

Postby left coaster » January 10th, 2017, 1:22 am

Ditto -- good luck with it tomorrow Shawn!
100m: 15.5, 1Min: 353, 500m: 1:29, 5K: 19:41.2, 10K: 40:46

"The difficult is what takes a little time; the impossible is what takes a little longer"

6'1", 235, 45yrs, male
Started rowing September 2015
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 10th, 2017, 11:22 am

Shawn restrain yourself :P Its about the last minute. 125 for the first 500 is fast enough, as smooth as possible, last 200 is trowing the *** DELETE - SPAM ***. Do not handle down B)

Did a 500 again, yesterday, caped at 34.

Result 122.5 34.8 147 dr. Lost some, but not overly much, goal is sub 122 for this, need 121 for the first 300.

Lost a bit of weight, no fat :roll: need that back
For my training see twitter @Hjsrowing
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 10th, 2017, 11:24 pm

Turned 50 today and had 3 goal for today

1 break 1k 50+ rowing world record
2 dunk a regulation basketball
3 deadlift 500lbs

Of these I felt the deadlift would be easy, dunking was a maybe (last time I did it was about 9 years ago), and the rowing was doubtful based on last few days

Got a good night sleep and felt I was as good as I could be given my current fitness

Started 1k (DF 217) and tried to be conservative through first 500m (around 1:26.2) , but as I got to around 700 started seeing some 1:29s and knew I would not be able to bring it down and thus aborted- I find that I always fade over last 20% of any fairly hard effort no matter how relatively easy I start. Not any surprise but I'll need to take a few more attempts to get it down (not looking forward to it, but it is what it is)

The deadlift was pretty much a breeze (no belt, DOH hook grip)

Got the dunk fairly easily after a few warmup attempts (nice to still have some get up despite being 50 and 240lbs)

After this goofing around went on and got a workout in

30lb med ball push press releases x3 to about 15-16 ft/3 consecutive broad jumps (27ft or so) x 6 rounds

Hang power cleans to 235lbs x 5 singles

10 pound med ball 1 arm baseball throws into wall (5 reps each arm-firing it it with max acceleration) x 5 reps

30lb med ball overhead to wall throws (again as hard as possible) 5 sets of 5 reps

Felt darn good and could have go on for quite a bit longer but was getting late

This was all fueled by the meal below (I'm 13 days into a zero carb experiment)

Image



Image

Image
50 y/o 6'5, 243lbs

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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 11th, 2017, 4:36 am

Congrats "old" man :D

Pitty about the row, the rest very nice ofcourse.
Think you need to back to the drawing board a bit for the 1k, you miss the last minute. No doubt you can.
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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » January 11th, 2017, 4:46 am

Happy Birthday Shawn
Congrats on 2 of the 3 challenges.
Not qualified to give advice on cracking the 3rd apart from stating that I look forward to reading that you have cracked it!
60 Age Group PBs - 100 14 . 4 WR,1 min 374 m WR, 500 1.23.2 WR
50 Age Group PBs 2000m 6.24
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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » January 11th, 2017, 4:48 am

hjs wrote:Shawn restrain yourself :P Its about the last minute. 125 for the first 500 is fast enough, as smooth as possible, last 200 is trowing the *** DELETE - SPAM ***. Do not handle down B)

Did a 500 again, yesterday, caped at 34.

Result 122.5 34.8 147 dr. Lost some, but not overly much, goal is sub 122 for this, need 121 for the first 300.

Lost a bit of weight, no fat :roll: need that back


Really strong 500s Henry,122 at 34 is some going,hats off!
60 Age Group PBs - 100 14 . 4 WR,1 min 374 m WR, 500 1.23.2 WR
50 Age Group PBs 2000m 6.24
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 11th, 2017, 5:13 am

cannondalerugby5 wrote:
hjs wrote:Shawn restrain yourself :P Its about the last minute. 125 for the first 500 is fast enough, as smooth as possible, last 200 is trowing the *** DELETE - SPAM ***. Do not handle down B)

Did a 500 again, yesterday, caped at 34.

Result 122.5 34.8 147 dr. Lost some, but not overly much, goal is sub 122 for this, need 121 for the first 300.

Lost a bit of weight, no fat :roll: need that back


Really strong 500s Henry,122 at 34 is some going,hats off!


Cheers, If I can do it, its not so hard :wink: strange thing though, pulling a piece like this I start making sounds in the last 100m. Can,t keep the air in, never had that before with rowing.
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Re: Sprints and Stuff- training/questions 1k and below

Postby DavidA » January 11th, 2017, 3:34 pm

Shawn Baker wrote:Turned 50 today and had 3 goal for today

1 break 1k 50+ rowing world record
2 dunk a regulation basketball
3 deadlift 500lbs

Of these I felt the deadlift would be easy, dunking was a maybe (last time I did it was about 9 years ago), and the rowing was doubtful based on last few days

Got a good night sleep and felt I was as good as I could be given my current fitness

Started 1k (DF 217) and tried to be conservative through first 500m (around 1:26.2) , but as I got to around 700 started seeing some 1:29s and knew I would not be able to bring it down and thus aborted- I find that I always fade over last 20% of any fairly hard effort no matter how relatively easy I start. Not any surprise but I'll need to take a few more attempts to get it down (not looking forward to it, but it is what it is)

The deadlift was pretty much a breeze (no belt, DOH hook grip)

Got the dunk fairly easily after a few warmup attempts (nice to still have some get up despite being 50 and 240lbs)

After this goofing around went on and got a workout in

30lb med ball push press releases x3 to about 15-16 ft/3 consecutive broad jumps (27ft or so) x 6 rounds

Hang power cleans to 235lbs x 5 singles

10 pound med ball 1 arm baseball throws into wall (5 reps each arm-firing it it with max acceleration) x 5 reps

30lb med ball overhead to wall throws (again as hard as possible) 5 sets of 5 reps

Felt darn good and could have go on for quite a bit longer but was getting late

This was all fueled by the meal below (I'm 13 days into a zero carb experiment)

Image



Image

Image


Happy birthday!

David
56 y / 70 kg / 175 cm / 5 kids / 8 grandkids :)
Received my model C erg 18-Dec-1994
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