feckless

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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dead man walking
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Re: feckless

Post by dead man walking » Tue Feb 07, 2012 1:16 am

6 feb

erg-warm up x 12

erg-10k
good pace, then pushed hard for the final 2k
final hr 89%

no energy for lifting.

my kid and i worked in the woods maybe 4 hours each day for past three days. moderately demanding work. there's no snow on the ground, making it a lot easier to get around. no slogging, no limbs hidden under the snow to snare you. after tomorrow, we should have a full load of pine at the landing.
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dead man walking
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Re: feckless

Post by dead man walking » Thu Feb 09, 2012 2:42 am

8 feb

wt 221

more work in the woods yesterday and today. this morning i spent about 3 hours doing the saw work on the landing while my kid drove the tractor, stacking the logs. this evening i was feeling tired, and i probably wouldn't have done any training if the crash-b's weren't about 10 days away. but i figured i had to do something. i wasn't sure what i could manage. hoping for 4-6 decent intervals. i surprised myself, doing 8 at a faster pace than planned.

erg warm-up x 14 min

8 x 550 mtrs, 3 min recovery

lift

presses, 5 reps x 90 lbs, then 2 sets x 5 reps x 75 lbs
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Re: feckless

Post by dead man walking » Fri Feb 10, 2012 1:06 am

feb 9

wt 220

again spent a couple of hour working outdoors, mostly saw work, which is taxing

erg x 60, started easy, picked up the pace

lift
dead 5 x 195
3 sets x 5 x 165

stretch and out
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dead man walking
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Re: feckless

Post by dead man walking » Fri Feb 10, 2012 11:19 pm

feb 10

wt 219

couple of hours working in the woods

erg warm-up x 20
couldn't get my motor running. low back feeling tired.

tried 4 x 1 min at race pace, 1 min recovery
did the reps easily enough, but noticed my heart race stayed at low 70+%. unnaturally low hr is often a sign the man needs a day off

called it quits.
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Re: feckless

Post by dead man walking » Mon Feb 13, 2012 12:43 am

12 feb

spent a couple of hours working outside

erg warm-up x 18 min

erg-1,500 mtr test piece at race pace
went better than expected

i'll do another one, maybe two, serious workouts before next sunday's race. i'm not sure than anything i do this week is going to improve my fitness for next sunday. at this point, rest is likely to be more valuable.
Last edited by dead man walking on Tue Feb 14, 2012 2:31 am, edited 1 time in total.
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Re: feckless

Post by dead man walking » Tue Feb 14, 2012 2:31 am

13 feb

wt 218

erg warm-up x 10

erg x 30 min, brisk, final hr 78%

lift

press 5 x 95, 5 sets x 5 x 75

body row 3 sets x 5
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Re: feckless

Post by dead man walking » Wed Feb 15, 2012 1:21 am

14 feb

wt 217
resting hr 49

erg warm-up x 20
erg 4 x1 min/ 1 min recover

nothing taxing. trying to groove a race stroke. ugly, although the pace is tolerable.

stretch and roll
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Re: feckless

Post by dead man walking » Thu Feb 16, 2012 12:57 am

15 feb

wt 216

erg warm-up x 20

1 min and 500 mtr x race pace

lift

dead 5 x 200, 2 sets x 5 x 165

tapering
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Re: feckless

Post by dead man walking » Fri Feb 17, 2012 1:30 am

16 feb

erg 20 min paddle, with a few burst of 8-10 strokes at race pace

lift--press

5 x 100/x 80
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Re: feckless

Post by dead man walking » Mon Feb 20, 2012 12:41 am

feb 19

rowed the crash-b today

warm up 5250 mtrs/approx 25 mins

2k race: 7.36.1/1.54 pace

went out at 1.56. had no trouble with the pace, so increased it slightly at the 1000 mark. picked it up significantly with 500 to go. was able to close in the 1.40s. overall, happy with the result, but started too conservatively.

training in the 20 weeks leading up to the race:

rowed 1.1+ million meters/avg 50k+ meters per week.
avg 4hr 40mins/week on erg, not including paddling during recovery between intervals
lost 30 pounds, 245-215 (average 1,900 cals/day)

as an aside, mike caviston won the 50s lightweight event, cruising to a win with a typical controlled, powerful performance.
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Re: feckless

Post by dead man walking » Tue Feb 21, 2012 1:46 am

20 feb

erg-45 mins moderate

lift

dead 5 x 220 lb
5 x 200
5 x 175

db bench 10 x 30 lb, 8 x 35
db row 10 x 35 lb, 8 x 40

abs, mobility, stretch
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Re: feckless

Post by dead man walking » Wed Feb 22, 2012 2:11 am

21 feb

erg--60 min, hard work tonight

assist dip and pull-up 4 x 6
plank

stretch and goodbye
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Re: feckless

Post by dead man walking » Fri Feb 24, 2012 1:49 am

23 feb

wt 213

lift

leg press 3 sets x 5 x 300 lbs
db bench 10 x 30/ x35
db row 10 x35/ x 45

dead 5 x 225/ x200/ x180/ x180
press 5 x 100/ x95/ x95

abs, stretch

erg-15 mins easy
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Re: feckless

Post by dead man walking » Sat Feb 25, 2012 1:55 am

24 feb

resting hr 47

erg warm up x 10 min

erg 30 mins, brisk
final hr 85+%
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Re: feckless

Post by dead man walking » Sat Feb 25, 2012 11:52 pm

25 feb

wt 213
resting hr 46

erg warm up x 5

erg x 60, moderate pace
ends up being hard work.

lift

dead 5 x 230lbs/ 5 x 215/ 5 x 195
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Re: feckless

Post by dead man walking » Mon Feb 27, 2012 1:00 am

26 feb

erg warm up x 15 min

erg x 6k, brisk, final hr 80%

push-ups 2 x 12
abs

and stretch
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Re: feckless

Post by dead man walking » Tue Feb 28, 2012 2:32 am

27 feb

resting hr 44
coming down as weight comes down and fitness improves

a.m.

asst pull-up and dip 3 set x 7 rep
leg press 5 x 300/ x300 /x350

abs and low back and stretch

p.m.

erg warm up x 5
erg x 60, easy pace

dead 5 x 235/ x215/ x215

ab wheel and out
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Re: feckless

Post by dead man walking » Sat Mar 03, 2012 1:33 am

2 mar

back from business trip

erg warm-up 6 min

erg 60 min
final hr 68%
now have to work pretty hard to get my hr up

push-ups. abs, and stretch
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Re: feckless

Post by dead man walking » Sun Mar 04, 2012 12:07 am

mar 3

wt 214
hr 45

erg warm up x 10

erg 5k, brisk

dead lift

5 x 235
1 x 255
2 sets x 5 x 195
2 sets x 5 x 165
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Re: feckless

Post by dead man walking » Tue Mar 06, 2012 12:26 pm

mar 5

erg warm up x 5

erg x 60, easy

deadlift

255 x 5
270 x 2
225 x 2 sets x5

asst pull ups and dips 3 sets x 7
db rows 12 x 40/ x 45
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Re: feckless

Post by dead man walking » Wed Mar 07, 2012 2:50 pm

mar 6

wt 212, continuing to go down

erg warm up x 10 min

erg 6k, hr 70%

lift

leg press 4 sets x 5 x 300 lb
press 4 sets x 5 x 95

asst pull-up and dip 2 sets x 7

ab, back, stretch

feeling a bit tired. may have to reduce sets or frequency of heavyish deads and leg presses. i'll keep at it for a while before deciding.
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Re: feckless

Post by dead man walking » Thu Mar 08, 2012 12:00 am

mar 7

wt 211

deadlift 3 x 165 lb/230/275
2x295

over and out
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Re: feckless

Post by dead man walking » Fri Mar 09, 2012 2:37 am

mar 8

erg warm up x 5

erg x 60, easy

leg press 3 sets x 5 x 300
farmer's carry 2 x 50 db 3 x 30 yards
asst pull-up and dip 2 x 7

abs, back, and stretch

feeling achy from yesterday's deads. the culprit was probably the final heavy set
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Re: feckless

Post by dead man walking » Sun Mar 11, 2012 3:24 am

mar 10

wt 210
resting hr 45

erg warm up x 13 min

erg 5k, final hr 75+%
reasonably fast compared to recent 5ks, but still only reaching 75% of hr, so lots of room to continue to increase the intensity

lunch time yesterday, did some farmer's walks, db rows, and push-ups.
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Re: feckless

Post by dead man walking » Tue Mar 13, 2012 2:30 am

mar 12

erg warm up x5

erg x 60, easy

press 2 sets x 5 x 95 lbs

mobility, body rows, push ups, farmer walk (2 x 50 lb db), ab wheel x 5, and stretch
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