Tuesday 17th April – 2012

A. Power clean & push jerk practice, 7min
B. Mid hang squat clean practice, 7min
+
3 Sets:
Row 1min @ 90%
rest 5min
+
–Rest 3min–
+
3 Sets:
Row 1min @ 90%
Rest 5min

Post your training notes to comments

20120416-100341.jpg

J. Getting in some Z1 erg time in the sun.

Posted on April 16, 2012, in Daily Group Training and tagged , , . Bookmark the permalink. 6 Comments.

  1. A. 40.
    B. 40.
    C. av w, m, /500m
    433, 321, 1.33.2
    444, 324, 1:32.4
    411, 316, 1.34.8
    423, 319, 1.33.9
    390, 310, 1.36.5
    364, 304, 1.38.7

    Notes:
    A/B. Felt light, concentrated on speed/fluidity.
    C. Last sets very challenging, lactic buildup seemed to be exacerbated by the extended rest. Headache after the last row, OK after 10 minutes but tired.

  2. A: 45kg
    B: 45kg
    C1: 333m, 1:32/500m, 480av w
    C2: 328m, 1:31/500m, 457av w
    C3: 318m, 1:34/500m, 420av w
    C4: 312m, 1:41/500m, 395av w
    C5: 306m, 1:43/500m, 373av w
    C6: 304m, 1:38/500m, 364av w
    Notes:
    A/B: Felt on the money, possibly too light but it was only practice.
    C: C1,2,3 consistent work rate over the whole minute even though output was slightly falling. C4,5,6 felling ok at the start of the minute, good pace up to 30 seconds, started to bite for 10 seconds then hit a massive wall 20 seconds to go. On average these last 0.20s of work (33.3% of the time) was only yielding 55-60 meters (18.5% of the total meters). After last set, legs felt recovered by the time I got home but slight headache lingered for 30mins also no appetite and a little wired up.
    *500m split is end split not average split as posted last week.

  3. A. done
    B. done
    C
    320m. 1:35. 427w
    316. 1:35 412
    319. 1:34 420
    325. 1:33. 447
    323. 1:33. 448
    320. 1:37 427

  4. A: 35kg
    B: 35kg
    C:
    m, /500m, av w
    267, 1:54, 248
    274, 1:52, 267
    263, 1:57, 236
    269, 1:55, 255
    265, 1:53, 255
    264, 1:55, 240

  5. A. done
    B. done
    C:
    1:43 / 298 / 346
    1:38 / 305 / 368
    1:52 / 289 / 316

    1:42 / 293 / 327
    1:45 / 295 / 300
    1:46 / 262 / 293

    Ouch – that rowing hurt. Still trying to tap into how I keep going in those later sets

  6. A. done
    B. done
    C. done

    2.17/ 1.54 avw/ 230m
    1.08/152avm/232
    2.15/157avm/229m
    2.12/160avm/229m
    2.10/165/233m

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