Wednesday, December 30, 2009
100 Burpee Challenge
Day 1: 1 burpee
Day 2: 2 burpees
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Day 100: 100 burpees
Grand total of 5050 burpees in 100 days.
Rules:
Day 2: 2 burpees
.
.
.
Day 100: 100 burpees
Grand total of 5050 burpees in 100 days.
Rules:
- Burpees can be completed in under 100 days. You can start with 100 day 1 if you like.
- You cannot skip a day completely.
- Minimum number of burpees any single day is the original number intended for that day.
- Real burpees: Includes a pushup and a jump with arms extended overhead at the end.
- Each day's burpees must be done consecutively in one set. (Good catch Steve)
Thursday, December 24, 2009
Concept
5x500m, 2'r: 1:42.7 avg, 323 watts, 29spm, 11.14 SPI
Ran out of time and juice after 5. Will work up to 8x500 at 1:42-1:43 before going faster.
Saturday: Built greatest bobsled run in history in the RTA. Got great workout by pulling sleds full of kids back up the hill. Then did 10,000m row in 40:57, 189w, 19spm, 9.95 SPI.
Sunday: 4x2000m, 7'r: Avg 1:52.7 / 500m, 245 watts, 22spm, 11.14 SPI (1:53.4, 1:53.5, 1:53.5, 1:50.1...final 2000m in 7:20.7) Felt easier than the 5x1500m last week at the same pace and SPI was over a full point higher.
Ran out of time and juice after 5. Will work up to 8x500 at 1:42-1:43 before going faster.
Saturday: Built greatest bobsled run in history in the RTA. Got great workout by pulling sleds full of kids back up the hill. Then did 10,000m row in 40:57, 189w, 19spm, 9.95 SPI.
Sunday: 4x2000m, 7'r: Avg 1:52.7 / 500m, 245 watts, 22spm, 11.14 SPI (1:53.4, 1:53.5, 1:53.5, 1:50.1...final 2000m in 7:20.7) Felt easier than the 5x1500m last week at the same pace and SPI was over a full point higher.
Saturday, December 19, 2009
Grace again
Grace seems to be my go-to workout when I have very limited time. It's really fast and I know what it is without having to look it up or think of something myself.
Raised the weight up to 115 lbs today and finished in 3:23. Another twenty pounds and I'll be at the regulation competition weight.
Primary workout was a 10K row. Realized I had time for another quick one so Grace called again.
Sunday: 5x1500m 5'r. Avg 5:38 (1:52.7), 26spm.
Raised the weight up to 115 lbs today and finished in 3:23. Another twenty pounds and I'll be at the regulation competition weight.
Primary workout was a 10K row. Realized I had time for another quick one so Grace called again.
Sunday: 5x1500m 5'r. Avg 5:38 (1:52.7), 26spm.
Thursday, December 17, 2009
Hodgepodge
Ended up at a local YMCA and didn't have exactly what I needed for my planned workout so I ended up with a bunch of random stuff strung together.
8K row (2:05/500 pace)
Squats: 135x30, 225x8, 225x8
Sprints: 10x60 yds
Easy run: 15 minutes
My hands are trashed from 3 days in a row of rowing. Seasoned rowers tell you if your hands hurt you're gripping the handle too hard. I go to the extreme of not even holding it with my fingers, but rather just using my hands as hooks...nothing helps. Eventually I'll build up callous and wont have these issues.
8K row (2:05/500 pace)
Squats: 135x30, 225x8, 225x8
Sprints: 10x60 yds
Easy run: 15 minutes
My hands are trashed from 3 days in a row of rowing. Seasoned rowers tell you if your hands hurt you're gripping the handle too hard. I go to the extreme of not even holding it with my fingers, but rather just using my hands as hooks...nothing helps. Eventually I'll build up callous and wont have these issues.
Wednesday, December 16, 2009
8x500m Concept Intervals
Warmup: 10 minute run, 5 minute easy row
8x500m, 2' rest:
Avg. Time, Watts, SPM, SPI
1:45.2, 300, 28, 10.71
Finish: 20 minute run
This workout is supposed to translate into a 7:01 2K. I'm a little skeptical of my ability to go 7:01 right now, if that's accurate I'll go much lower than 7:00 in February. I think this workout will have to average more like 1:42-1:43 to translate to sub-7.
8x500m, 2' rest:
Avg. Time, Watts, SPM, SPI
1:45.2, 300, 28, 10.71
Finish: 20 minute run
This workout is supposed to translate into a 7:01 2K. I'm a little skeptical of my ability to go 7:01 right now, if that's accurate I'll go much lower than 7:00 in February. I think this workout will have to average more like 1:42-1:43 to translate to sub-7.
Tuesday, December 15, 2009
More Rowing
Trying to figure out the best way to train on the erg (that's what rowers call the rowing machine). There are a lot of terms and measurements. Pace, SPM, Rate, SPI, MPS, Watts. Think I've got an idea of the direction I want to go.
The Wolverine Plan is a training plan made famous by the Univ of Michigan's female rowing coach. It uses 4 Levels of training which are similar to running. You have slow distance work, tempo work and high intensity intervals. Many high level rowers use this plan so I feel no need to reinvent the wheel.
Did my first Level 4 segment tonight (lowest intensity of the plan).
12K in 50:21 (2:05.9/500m), 175 Watts, 20 SPM, 8.75 SPI.
Watts always correspond with your pace. 175 Watts will always earn me a speed of 2:05.9 per 500 meters. SPM = strokes per minute. The lower SPM you can row at a certain Watts, the more power you are generating with each stroke. A slower stroke rate allows more rest and prevents the rower from being 'gassed' and allows you to row at a lower HR. The higher your fitness level, the longer you can keep up both a powerful stroke and rapid stroke rate. The aerobic and power components are why many consider rowing to be an excellent overall fitness indicator. SPI (Stroke Power Index) = watts/SPM. This measures the power of each individual stroke. The longer the segment, the lower your SPI will be. During my recent 2K time trial my SPI was 10.12. Eventually (hopefully) my long rows will have SPI of 10+ and my 2K time trial will be near 12. Not everybody in the rowing community uses SPI but it makes sense to me as a training tool.
I'm so new to rowing I don't know how well I'll adapt to regular erg training. Logic tells me I should be more competitive than in running. In rowing you don't have to haul your weight against gravity. Strength and higher end aerobic fitness (and anaerobic fitness) benefit the rower. The best rowers in the world are 6' 7", 240 lb monsters. Not many of those guys running very fast. My other training seems to benefit this physiology as well.
In rowing competition they classify competitors by Gender obviously first. Then by age (5 year increment age groups starting at 40). Finally, by weight. Heavyweight men are over 165 lbs. I would think height would be a more relative measurement than weight in rowing, but it is what it is. I'm not going to be cutting weight for lightweights any time soon so I get to compete against the big boys. I also notice that the times don't seem to slow down much with advancing age. This makes sense as rowing doesn't involve the pounding that usually slows down aging runners. The decreasing aerobic capacity of age still plays its role but it seems like rowing degradation is a slower process than running.
The Wolverine Plan is a training plan made famous by the Univ of Michigan's female rowing coach. It uses 4 Levels of training which are similar to running. You have slow distance work, tempo work and high intensity intervals. Many high level rowers use this plan so I feel no need to reinvent the wheel.
Did my first Level 4 segment tonight (lowest intensity of the plan).
12K in 50:21 (2:05.9/500m), 175 Watts, 20 SPM, 8.75 SPI.
Watts always correspond with your pace. 175 Watts will always earn me a speed of 2:05.9 per 500 meters. SPM = strokes per minute. The lower SPM you can row at a certain Watts, the more power you are generating with each stroke. A slower stroke rate allows more rest and prevents the rower from being 'gassed' and allows you to row at a lower HR. The higher your fitness level, the longer you can keep up both a powerful stroke and rapid stroke rate. The aerobic and power components are why many consider rowing to be an excellent overall fitness indicator. SPI (Stroke Power Index) = watts/SPM. This measures the power of each individual stroke. The longer the segment, the lower your SPI will be. During my recent 2K time trial my SPI was 10.12. Eventually (hopefully) my long rows will have SPI of 10+ and my 2K time trial will be near 12. Not everybody in the rowing community uses SPI but it makes sense to me as a training tool.
I'm so new to rowing I don't know how well I'll adapt to regular erg training. Logic tells me I should be more competitive than in running. In rowing you don't have to haul your weight against gravity. Strength and higher end aerobic fitness (and anaerobic fitness) benefit the rower. The best rowers in the world are 6' 7", 240 lb monsters. Not many of those guys running very fast. My other training seems to benefit this physiology as well.
In rowing competition they classify competitors by Gender obviously first. Then by age (5 year increment age groups starting at 40). Finally, by weight. Heavyweight men are over 165 lbs. I would think height would be a more relative measurement than weight in rowing, but it is what it is. I'm not going to be cutting weight for lightweights any time soon so I get to compete against the big boys. I also notice that the times don't seem to slow down much with advancing age. This makes sense as rowing doesn't involve the pounding that usually slows down aging runners. The decreasing aerobic capacity of age still plays its role but it seems like rowing degradation is a slower process than running.
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