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 sjors » December 14th, 2016, 7:57 am

hjs wrote:Cheers guys,

Siebe, thx, I expected you to? Why didn,t you race?

Stupid excuse: I was to late to subscribe. I misunderstood the final date. Next year I will be there.
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 14th, 2016, 8:12 am

sjors wrote:
hjs wrote:Cheers guys,

Siebe, thx, I expected you to? Why didn,t you race?

Stupid excuse: I was to late to subscribe. I misunderstood the final date. Next year I will be there.


Its often pretty early yes. Pitty. Thought you maybe couldn,t make it on the day. Think you are good for 6.25 ish atm.
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Re: Sprints and Stuff- training/questions 1k and below

Postby sjors » December 14th, 2016, 12:22 pm

hjs wrote:Think you are good for 6.25 ish atm.

Yeah, that's my bold target for this month. I'm now al about setting new PB's. Saturday I did a 10.000m in 35:28,0 and just now a 1:00:00 and got 16,571 m. Next HM or 5000m. And after Christmas the 2000m.
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 14th, 2016, 1:20 pm

sjors wrote:
hjs wrote:Think you are good for 6.25 ish atm.

Yeah, that's my bold target for this month. I'm now al about setting new PB's. Saturday I did a 10.000m in 35:28,0 and just now a 1:00:00 and got 16,571 m. Next HM or 5000m. And after Christmas the 2000m.


Very nice, nicely on your way, keep going.

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

Postby Shawn Baker » December 15th, 2016, 8:21 pm

Image

Back to sea level- thought I'd give a bit of a go to the 1k- went out fairly quickly and saw with about 125m to go I wasn't quite where I wanted to be and decided not to push it out so that the rest of my workout wasn't too comprimised

Deadlifting (no belt, double overhand hook grip) to 535lb single (slowly creeping up- not bad just after row)- dropped down to 315lbs and did 5 sets of "speed" deadlift triples

Finished with 135lb hang power snatches/"Penta-jumps--- x 5 sets

Zero carb day 6!
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » December 16th, 2016, 7:42 pm

Image

Another 1k-again fairly fast over 600m then cut it off at 700m and coasted out finish so remaining workout not compromised-it is clear to me that the gym rower is just not quite up to snuff compared to mine (maybe bungee is a bit stretched???)- I'll bring my machine out to California next month for any record attempts

Did the behind the neck jerks just to 225lbs- did not feel heavy was in the cards today- then down to 135lbs for more of the same withtriples combined with 30lb med ball push press release triples also--- x 5 rounds

10 lb med ball wall throws with one arm (basically a heavy baseball throw) 10 reps alternating arms for max power- 5 sets- these were fun, but I'd recommend solid shoulder before trying it!!

Finished with a little chest pump action on machine vertical chest press

Day 7 of zero carb diet- 12 eggs this am, 20 oz ribeye smothered in garlic butter after workout (maybe a second one tonight :shock: - the body continues to adapt, feeling better daily!!
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Re: Sprints and Stuff- training/questions 1k and below

Postby Shawn Baker » December 19th, 2016, 7:06 pm

Image

Today was last day of a 10 day "Zero carb" short experiment- food was essentially meat and eggs with a small amount of heavy cream and cheese with just water to drink- first 5-7 days experienced typical dehydration symptoms that come with dropping carbs, acetone in breath also for about a week, which also resolved (acetone to beta hydroxy butyrate is a reversible reaction and my suspicion is that as I get better at utilizing the ketones for energy less is excreted as waste in the lungs)

So row was a new 1k PR but still 1 second over current 50+ world record- as I stated before the gym rower just seems a little bit more difficult to pull lower splits with- I'll see for sure next month when I bring mine out to California- effort today was pretty solid and at least was able to keep last 200m sub 1:30

Went on to do some deadlifting- no belt DOH hook grip to 500lbs, then down to 405lbs x 16 reps

Jump squats at 225lbs triples/3 tuck jumps x 10 sets

Finished 1set of vertical chest press to failure

Fly to Paris tonight for next 10 days - training will be sporadic likely
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Re: Sprints and Stuff- training/questions 1k and below

Postby cannondalerugby5 » December 20th, 2016, 5:47 am

Shawn Baker wrote:Image

Today was last day of a 10 day "Zero carb" short experiment- food was essentially meat and eggs with a small amount of heavy cream and cheese with just water to drink- first 5-7 days experienced typical dehydration symptoms that come with dropping carbs, acetone in breath also for about a week, which also resolved (acetone to beta hydroxy butyrate is a reversible reaction and my suspicion is that as I get better at utilizing the ketones for energy less is excreted as waste in the lungs)

So row was a new 1k PR but still 1 second over current 50+ world record- as I stated before the gym rower just seems a little bit more difficult to pull lower splits with- I'll see for sure next month when I bring mine out to California- effort today was pretty solid and at least was able to keep last 200m sub 1:30

Went on to do some deadlifting- no belt DOH hook grip to 500lbs, then down to 405lbs x 16 reps

Jump squats at 225lbs triples/3 tuck jumps x 10 sets

Finished 1set of vertical chest press to failure

Fly to Paris tonight for next 10 days - training will be sporadic likely


Great time Shawn

Looks like the world record is well within your grasp.

Enjoy your break in France
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 20th, 2016, 2:26 pm

Steve, work on your internet skills :wink: How are you doing btm ?

Shawn Enjoy Paris, certainly no white cristmass though :P wet and windy I fear. You proberly could do with a bit of rest and new run up. Looks like you are getting a bit stale. No new input for the body.

Tried a "power" 500 myself, working a bit on endurance at higher rate. 17.27 5k yesterday, rate 29 ish. Getting kind of dizzy going that fast.

500, to keep stroking power alive, 1500 wu 15 min cd. 155/ 2.02

500 124.6

100 125.5 32
200 124.0 29
300 124.5 28
400 124.5 32
500 125.0 28

Think 43 strokes, so a tad below 30. Feet height 1 hole higher, felt a bit off. Drag was 147, so high but no monster drag. In the longer run thinking on 1.20 rate 40, and sub 1.20 free rate.
Today s low pull was 1.23 so pretty evenly the whole piece. Max pace is the most limiting factor. With not much reference, bit difficult to judge this, but proberly not bad, for me that is :wink:
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Re: Sprints and Stuff- training/questions 1k and below

Postby paul45 » December 20th, 2016, 3:18 pm

Strong PR Shawn.

Henry very strong 5k :wink:
500m TT Target @ 1:29.9 ave

PB @ 500m @ 1:35.0 (2012)

1 min PB @ 1:32.5 324m (May 2017)
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 22nd, 2016, 3:45 pm

paul45 wrote:Strong PR Shawn.

Henry very strong 5k :wink:


Cheers Pauls, myself more pleased with tye 500. 5k is mwe atm.

Tried a rate 32 today.

147 drag, got 122.5 45 strokes 32.8 spm

123.0 33
121.5 33
122.0 33
122.5 33
123.5 32

So trouble keeping the cap, but still think is good for me. Fade was there but limited. And certainly no life and dead row
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Re: Sprints and Stuff- training/questions 1k and below

Postby sjors » December 22nd, 2016, 4:05 pm

hjs wrote:
paul45 wrote:Strong PR Shawn.

Henry very strong 5k :wink:


Cheers Pauls, myself more pleased with tye 500. 5k is mwe atm.

Tried a rate 32 today.

147 drag, got 122.5 45 strokes 32.8 spm

123.0 33
121.5 33
122.0 33
122.5 33
123.5 32

So trouble keeping the cap, but still think is good for me. Fade was there but limited. And certainly no life and dead row

Henry, super improvements. Getting faster.
And stilrl so moivated after so many years. Impressive
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 22nd, 2016, 4:51 pm

sjors wrote:Henry, super improvements. Getting faster.
And stilrl so moivated after so many years. Impressive


Cheers Siebe, started last year to focus on more strenght and the shorter stuff and getting stronger, bodes well for rating up.

And motivation, I like to have goals and not just train for training itself. Although the fact to so little people keep going from my generation is making is tougher. Training is very much solo work.
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Re: Sprints and Stuff- training/questions 1k and below

Postby hjs » December 23rd, 2016, 6:54 am

Sam Loch 500 1:12.1 .... Fly and die

https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch
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Re: Sprints and Stuff- training/questions 1k and below

Postby lindsayh » December 23rd, 2016, 7:12 am

hjs wrote:Sam Loch 500 1:12.1 .... Fly and die
https://www.instagram.com/p/BOWWXjDgj2T ... by=samloch


Probably only Ross Love has been faster in recent years.
It is a very unforgiving brute!!
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