Sprints and Stuff- training/questions 1k and below

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.

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
2016/17 1000: 2:56.0

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

Image

Twitter @SBakerMD
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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.
2016/17 1000: 2:56.0

For my training see twitter @Hjsrowing
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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!
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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!
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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.
2016/17 1000: 2:56.0

For my training see twitter @Hjsrowing
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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
55 y / 70 kg / 175 cm / 5 kids / 7 grandkids :)
Received my model C erg 18-Dec-1994
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Re: Sprints and Stuff- training/questions 1k and below

Postby bags » January 11th, 2017, 4:51 pm

hjs wrote: 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.


Starting to work for it a bit Henry? Old age getting to you? :lol:
23 year old lightweight (sometimes)

PB's: 30r20 1:50.7 5k 17:33.3 2k 6:29.3 1k 3:06.6 500 1:25.6

Not as good as I was but getting there..
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Re: Sprints and Stuff- training/questions 1k and below

Postby GJS » January 11th, 2017, 5:46 pm

Don't be too glum, Henry. Most middle-aged men I know make 'old man noises' getting up from the chair and tying their laces. You can be forgiven when you're rattling along at 600+ watts. :D

Hard lines on the row, Shawn. Those broad jumps at c.9ft are mighty impressive.
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 11th, 2017, 6:06 pm

bags wrote:
hjs wrote: 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.


Starting to work for it a bit Henry? Old age getting to you? :lol:


Certainly guys :D But never pulled 1.22 500 s at this rate. Its pretty hard pulling, breathing etc becomes difficult. Still its kind of Funny :P
2016/17 1000: 2:56.0

For my training see twitter @Hjsrowing
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » January 11th, 2017, 7:49 pm

Image

Mixing it up a bit, will alternate 500 m and 1k stuff for a bit- goal here was 1:25.0 at 25spm-timing a bit off as I haven't down any power development rowing in quite some time- nonetheless not too bad!

Off to gym for back squats down to 12" box with 225lbs x 5/sled pushes x 40m with 3 45lb plates added to sled -- 5 rounds of this

Finished with just some easy upper body pump work on the machines

14 days now without any carbs- still going strong

Thanks all for the well wishes!
50 y/o 6'5, 243lbs

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

Postby Anth_F » January 11th, 2017, 8:15 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


Whoaa awesome Steak :lol: Happy birthday Shawn and congrats B)
Male, 39, 5'10, 75kg (Started rowing on June 9th 2016)

PB's (2k)7:23.2 (5k)19:48 (6k)23:58.8 (30:00)7518

2014 model E

Rest in peace Christina Grimmie 1994-2016. Heaven gained another angel
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » January 12th, 2017, 7:26 am

Tried another 500

122.2: 122 121 122.5 122 124 rate 37 33 33 37 36 drag 150

Cape 34, which I overshot, took a extra stroke arms only, had still 12 meters left. Need to ne very fresh to crack 122 at this rate. Had done 5x1500 yesterday, which proberly did not help
2016/17 1000: 2:56.0

For my training see twitter @Hjsrowing
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Re: Sprints and Stuff- training/questions 1k and below

Postby left coaster » January 12th, 2017, 12:19 pm

Smokin' fast Henry!! Nicely done.
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
left coaster
2k Poster
 
Posts: 349
Joined: September 24th, 2015, 12:43 pm
Location: BC, Canada

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