old guy's nothing special training log

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: getting older means getting stronger

Post by dead man walking » Wed Jan 07, 2015 1:47 am

jan 6

wt 193

a.m. foundation training

p.m erg warm-up x 5 min

erg 3 x 4k, easy-moderate
final hr 70-75%

tues is normally my lifting day, but didn't feel suffiently recovered from yesterday's erg intervals, so decided on a steady state row. plan is to bend iron tomorrow.
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Thu Jan 08, 2015 2:00 am

jan 7

wt 193

a.m. foundation training, bird dogs, planks, push-ups, body rows

p.m.
box squat 5 x 5 x 135 lb (back to 5 x 5 after 5 x 3 last time)

press 3 x 5 x 95, plus
2 x 4 x 95, failed at 5 on the 4th set, settled for 4 on the final set
(improvement over 5 x 3 last time)

db row 3 x 8 x 70

db curl 3 x 8 x 25

db reverse fly 3 x 12 x 12

stretch

spent a couple hours doing light work outside in the cold (as a witch's tit). it's minus 5+/- at the moment. things (like my cheerful disposition) stop working at these temperatures.
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sat Jan 10, 2015 1:03 am

jan 9

erg warm-up x 15 min

erg 5k "trial"
21.13.0, about 20 seconds faster than previous effort a couple weeks ago
2.07.3/500
final hr 91%

bench press, warm up to 5 x 3 x 135lbs, plus 1 x 6 x 115

rdl 4 x 6 x 95

db front raises, 2 x 10 x 12 lb
db lateral raises, 2 x 5 x 12 lb

stretch, planks, bird dog, etc
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sun Jan 11, 2015 10:19 pm

jan 11

was in newburyport, ma for a little erg race organized by an acquaintance.

rowed 7.38.0, which was faster than i thought i'd do.
that's a 1.54.5/500 pace

was a serious effort, but shy of all out. should be able to improve upon that at the crash-b's in 7 weeks. that's now the goal.
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Tue Jan 13, 2015 1:11 am

jan 12

wt 194

hr 44

a.m. some back stuff

p.m. erg warm-up x 5 min

erg 3 x 3k, 2 min recover
final hr 68%
just an easy row
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Wed Jan 14, 2015 1:12 am

jan 13

wt 192

box squat, warm up to 5 x 3 x 135 lb, plus
3 x 145

press 4 x 5 x 95lb

db row 3 x 8 x 70 lb

curl 3 x 10 x 25 lb

erg warm-up x 5 min

4 x 45 seconds at race pace minus approx 5 seconds, 1'30'' active recovery
first time doing these. i think they'll be helpful getting comfortable being consistent at a higher stroke rate
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Fri Jan 16, 2015 1:25 am

jan 15

wt 191

erg warm-up x 5 min

erg 2 x 5k, approx 3 min recover
47+ mins, avg pace 2.21+
rate changes, moderate effort
final hr 70%

spent a couple of hours with the saw outside. that and the erg made for a demanding day
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Fri Jan 16, 2015 11:35 pm

jan 16

wt 192

hr 45

erg warm-up x 8 min

erg x 10k, 2.09.2 pace
final hr 88%
a stiff piece of work

tight in the low back for the final 4k, hands were ok (they've been getting numb off and on lately)
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Tue Jan 20, 2015 1:49 am

jan 19

erg warm-up x 20 min

erg 3 x 1k @ race pace(1.53.7 avg), 1k active recovery between pieces
final hr 166 (99%)

total 10,272 mtrs

lift--
bench 3 x 3 x 125 lb
3 x 1 x 135 lb

db row 2 x 8 x 70 lb
curl 2 x 8 x 25 lb
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Wed Jan 21, 2015 2:30 am

jan 20

wt 193
resting hr 47, a little elevated

erg warmp up x 5 min

erg 2 x 4k, 2 min recovery
mostly easy going

erg 1 x 500 @ race pace

body rows and push-ups: 3 x a few
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Thu Jan 22, 2015 12:03 am

jan 21

wt 191

squat, warm-up to 5 x 3 x 135lb
plus 5 x 115 lb

press 4 x 5 x 95 lb

db row 3 x 10 x 70lb

curl 3 x 10 x 25 lb
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Re: getting older means getting stronger

Post by dead man walking » Sat Jan 24, 2015 1:31 am

jan 23

erg warm-up x 6 min

erg 60 min "trial"
13577 mtrs
2.12.5/500 (150 w)
level pace the whole way
final hr 83-84%
a solid session

back tightness at about the 30 min mark. some sharper twinges during the final 15 mins. finished with stretches and core stuff. back settled down like a colicky baby that's been rocked.
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sun Jan 25, 2015 12:35 am

jan 24

erg warm up x 12 min

erg 5k, brisk
final hr 80+%

also a couple of hours outside doing some rough construction
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Re: getting older means getting stronger

Post by dead man walking » Tue Jan 27, 2015 1:15 am

jan 26

erg warm-up x 20 min

erg 6 x 2'10" @ race pace (2'10" active recovery)
avg 1.52.8
final hr 95%
spent several hours working in the woods, and wasn't sure i'd have the necessary snort for this session. it went better than i expected

bench 2 x 6 x 95 lbs
5 x 6 x 115

db row 2 x 8 x 70 lb

curl 2 x 8 x 25 lb
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Re: getting older means getting stronger

Post by dead man walking » Thu Jan 29, 2015 1:04 am

jan 28

wt 191

hr 44

warmp up to box squat 5 x 3 x135 lb, plus
3 x 145

press 5 x 5 x 95, plus
5 x 100

db row 3 x 8 x 70

db curl 3 x 10 x 25

erg, race warm-up (20 min/approx 4k+ mtr)

5 x 45" @ race pace minus 2 sec/ 1 min active recovery
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sat Jan 31, 2015 1:26 am

jan 30

wt 191

hr 45

erg warm-up x 16 min

erg x 6k
approx 25 min
final hr 90+%

back, abs, push-ups, body rows
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Tue Feb 03, 2015 1:30 am

feb 2

wt 191

hr 44

erg warm-up x 20

erg 3 x 2'15" at race pace/2'15" active recovery

several intervals short of plan. it was a struggle tonight. it's arctic out there, and i spent some time plowing the latest snow. i remained cold for hours. maybe my losing insulating blubber was a dumbfuck move.
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Wed Feb 04, 2015 1:50 am

feb 3

wt 191

hr 45

erg warm up x 5 min

erg 3 x 3k
stretch, abs, and back between each piece

takin' it easy
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syaigh
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Re: getting older means getting stronger

Post by syaigh » Wed Feb 04, 2015 11:21 am

dead man walking wrote:feb 2

wt 191

hr 44

erg warm-up x 20

erg 3 x 2'15" at race pace/2'15" active recovery

several intervals short of plan. it was a struggle tonight. it's arctic out there, and i spent some time plowing the latest snow. i remained cold for hours. maybe my losing insulating blubber was a dumbfuck move.
My dog seems to put on a layer of fat every winter and so do I. I think it helps. :)
Miss Piggy wrote:Never eat more than you can lift.

dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Thu Feb 05, 2015 12:20 am

feb 4

hr 44

warm-up to box squat
3 x 3 x 135lb
3 x 3 x 145
1 x 2 x 150

press
3 x 3 105 lb
4 x 105

db row
3 x 10 x 70 lb

db curl
3 x 10 x 25 lb

erg warm up x 12 min

erg 6 x 45" x a little faster than race pace/1'30" recover
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Fri Feb 06, 2015 12:48 am

feb 5

wt 191

hr 42

erg warm-up x 5 min

erg 3 x 3k, final hr 60%

core, push-ups, stretch
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sat Feb 07, 2015 12:33 am

feb 6

wt 192

hr 42

erg warm up x 8 min

erg x 10k "trial"
improvement over previous 10k
2.06.2/500 pace
42+ min
final hr approx 94%
even paced, took a little grit to stick with it as hands went a bit numb and back tightened up
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Sat Feb 07, 2015 11:03 pm

feb 7

wt 192

erg warm up x 5 min

erg 2 x 4k

warm up to bench 3 x 5 x 135 lb

split squat 12kg kb x10, 16kg kb x 10

db row 2 x 10 x 70 lb

rdl 2 x 10 x 95
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dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Wed Feb 11, 2015 12:45 am

feb 10

wt 192

hr 47 (elevated a bit)

erg warm-up x 20 min (standard race warm-up)

erg 3 x 1k @ race pace/1k active recover
race pace=2 seconds faster/500 than my race in mid jan, or a 5% increase in power
1.52.4/final hr 160 (90+%)
1.52.4/final hr 170 (max)
1.52.4/final hr 171 (new max!)

each recovery was approx 5.40

this is the toughest session i ever do. physically it takes me to the brink of failure. psychologically, it's a bear, forcing me to push myself into unknown territory, with a risk of failure.

if the session is successful, it provides a big boost in confidence. if you falter on one of the intervals (typically the final one), it's undermining. given today's relative success, i believe i'm close to being ready to race in 3 weeks.

finish with abs, back, push-ups, body rows.
Really Big Strong Guy: There are a plethora of psychopaths among us.

dead man walking
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Re: getting older means getting stronger

Post by dead man walking » Thu Feb 12, 2015 1:32 am

11 feb

wt 189

erg 2 x 20 min
race warm up x 2, gradual increase in stroke/pace, with bursts in the final 6 min
Really Big Strong Guy: There are a plethora of psychopaths among us.

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