Training

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

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sten
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Re: Training

Post by sten » Thu Feb 12, 2009 3:01 am

Training is going well in the New Year. Injury free, no illness, and a modicum of consistency. I’ll be undertaking a hybrid approach for the next 16 weeks. I’ll do a reasonably paced set short to moderate set of 20+20 long cycle and then work my way through the WKC fitness ladder with the 24kg and perhaps beyond, depending on progress. I plan to enter a competitive event later in the summer, but I need to spend some time getting trimmer and fitter before tackling a sport cycle.

20+20 long cycle. 3:00. 12, evenly paced. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 2:00 break.
24 long cycle - 1:00/side. 8 rpm.

27:00
142 AHR
173 MHR
305 calories
108 reps
6,138 lbs

sten
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Re: Training

Post by sten » Fri Feb 13, 2009 1:06 am

20+20 long cycle. 3:00. 18, evenly paced. PR REPS. 2:00 break.
24 long cycle - 1:00/side. 8 rpm. 0:30 break.
24 long cycle - 1:00/side. 8 rpm. 0:30 break.
24 long cycle - 1:00/side. 8 rpm.

12:00
151 AHR
175 MHR
158 calories
66 reps
4,127 lbs

sten
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Re: Training

Post by sten » Sat Feb 14, 2009 10:33 pm

Saturday, 2-14-2009

Part I
16 swing - 1:00/side. 35/35.
24+24 long cycle. 2:00. 8, evenly paced. PR REPS. break.

Part II
24 long cycle - 1:30/side. 8 rpm. 2:00 break.
24 push press - 1:30/side. 10 rpm. 15/15. 2:00 break.
24 long cycle - 1:30/side. 10 rpm. 15/15
Totals (Part II only) - 13:00; 153 AHR; 183 MHR; 178 calories

Overall totals - 7,760 lbs., 162 reps.

It is noted that my previous max heart rate was 180, which fits into the formula and was the highest I had gotten it in a training session. Well, it’s really 183 (at least) and probably higher than that based on perception. What this means is that I have been sandbagging it for quite awhile. Those days are over! I am going to push it periodically to find out what my MHR really is.

sten
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Re: Training

Post by sten » Mon Feb 16, 2009 3:16 am

Sunday, 2-15-2009

Part I
16 swing - 1:00/side. 35/35.
24+24 long cycle. 2:00. 8, evenly paced. PR REPS. break.

Part II
24 long cycle - 1:30/side. 10 rpm. 15/15. 2:00 break.
24 long cycle - 1:30/side. 10 rpm. 15/15. 2:00 break.
24 long cycle - 1:00 right side only. 10. Damn - out of gas.

I need to apply pace and use yesterday's template. Three consecutive sets of long cycle aren't going to work for me right now. So, I will do the following

Set 1 - 24 long cycle at 8 rpm
Set 2 - 24 clean at 14-16 rpm (odd days) OR 24 half snatch at 8-10 rpm (even days)
Set 3 - 24 long cycle at 10 rpm.

sten
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Re: Training

Post by sten » Sat Feb 28, 2009 4:34 am

Switching back to long cycle for a variety of reasons.

Monday
16 swing - 1:00/side. 35/35.
16+16 long cycle - 2:00. (8,8). 16
20+20 long cycle - 5:00. (4,4,4,4,4). 20. 4:00 break
16+16 long cycle - 3:00. (5,5,5). 15. 3:00 break.
28 jerk - 2:00/side. 8/8.

Tuesday
20+20 long cycle - 4:00. (4,4,4,4). 16. 4:00 break.
20+20 long cycle - 2:00. (4,4). 8. 2:00 break.
20+20 long cycle - 1:00. 8. 1:00 break.
28 jerk - 1:00/side. 8/8.

Wednesday
16+16 long cycle - 6:00. (5,5,5,5,5,5). 30. 3:00 break.
16+16 long cycle - 2:00. (8,8). 16. 1:00 break.
16+16 long cycle - 1:00. 10. 1:00 break.
28 jerk - 1:00/side. 8/8.

Thursday
20+20 long cycle - 4:00. (4,4,4,4). 16. 4:00 break.
20+20 long cycle - 2:00. (4,4). 8. 2:00 break.
20+20 long cycle - 1:00. 6. 1:00 break.
28 jerk - 1:00/side. 6/6.

Friday
16+16 long cycle - 8:00. (5,5,5,5,5,5,5,5). 40. 3:00 break.
16+16 long cycle - 2:00. (5,5). 10. 1:00 break.
28 jerk - 1:00/side. 6/6.

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Mickey O'neil
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Re: Training

Post by Mickey O'neil » Sat Feb 28, 2009 1:18 pm

Nice work on the long cycle.

sten
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Re: Training

Post by sten » Wed Mar 04, 2009 3:14 pm

Thanks, Gnome. Slowly but surely.

sten
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Re: Training

Post by sten » Wed Mar 04, 2009 3:14 pm

Wednesday
16+16 long cycle - 6:00. 30 reps. (5,5,5,5,5,5). 5:00 break.
24 swing - 10:00. 0:30-17 reps, 0:30 break x 10. Switch arms each break.

sten
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Re: Training

Post by sten » Mon Mar 09, 2009 1:58 pm

Monday
1. 16+16 long cycle 3:00 15reps (5,5,5). 2:00 break.
2. 20 long cycle 5:00. 40 reps. 8 rpm, switch every 0:30.

Got off track last week, partially from professional comittments and partially from getting too greedy and doing too much too soon the week before.

sten
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Re: Training

Post by sten » Tue Mar 17, 2009 11:01 am

Tuesday 3-10 - Off

Wednesday 3-11 - Off

Thursday 3-12 - Off

Friday 3-13
20+20 long cycle. 2:00. 8 reps. 1:00 break.
20+20 long cycle. 2:00. 8 reps. 1:30 break.
Circuit-4 rounds
1. Mountain climbers - 5
2. Pushups - 5-8
3. Box squats - 10
4. Pullups - 1-2
Inrease mountain climbers 5 reps each round.

Saturday 3-14
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
20 LC-PP. 1:00/side/2:00 break. 10 rpm.
20 snatch. 1:00/side/2:00 break. 16 rpm.
20 clean. 1:00/side. 20 rpm.
Sprints x 4. 0:20 on/0:10 off.

Sunday 3-15 - Off

Monday 3-16
16+16 long cycle. 6:00. 30 reps (5,5,5,5,5,5). 2:00 break.
Circuit-4 rounds
1. Burps - 16,12,8,4.
2. Box squats - 16,12,8,4.
3. Pushups - 16,--,8,4.
4. 2ASwing 44kg - 16,12,8,4.
5. Pullups - 4,3,2,1.

Tuesday 3-17 - Off.

sten
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Re: Training

Post by sten » Sun Mar 22, 2009 12:44 am

Wednesday 3-18 - off

Thursday 3-19
16+16 long cycle - 6:00. 30 reps. (5,5,5,5,5,5)

Friday 3-20 - off

Saturday 3-21
16+16 long cycle - 6:00. 30 reps. (5,5,5,5,5,5). 5:00 break.
28+28 jerk - 1:00. 5. 2:00 break.
24 swing - 4:00. 25/25/20/20/15/15/10/10. 140 reps.

sten
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Re: Training

Post by sten » Sun Mar 22, 2009 4:20 pm

Sunday 3-22

16+16 long cycle - 7:00. 35 reps. (5,5,5,5,5,5,5). 5:00 break.
24 swing - 16R(0:30)/0:30 break/16L(0:30)/0:30 break.
24 swing - 16R(0:30)/0:30 break/16L(0:30)/0:30 break.

sten
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Re: Training

Post by sten » Wed Mar 25, 2009 2:00 pm

Monday 3-23 - Off

Tuesday night 3-24
16+16 long cycle - 5:00. 40 reps. (8,8,8,8,8). This is by far a 5:00 PR. Break
32kg jerk - 6/6.

sten
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Re: Training

Post by sten » Thu Mar 26, 2009 2:21 am

Wednesday night 3-25
16+16 long cycle. 5:00. 25. (5,5,5,5,5).
break
20 snatch - 1:00/side. 16/16.

sten
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Re: Training

Post by sten » Fri Mar 27, 2009 2:53 pm

Thursday night 3-26
20+20 long cycle - 5:00. 20 reps. (4,4,4,4,4). A time and a rep PR at this weight.
break
16+16 long cycle - 2:00. 12.
break
16 long cycle - 12:30. 100 reps. 8 rpm, switch every 5 reps.

sten
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Joined: Tue Dec 25, 2007 2:41 am

Re: Training

Post by sten » Sun Mar 29, 2009 1:06 pm

Friday 3-27 - off

Saturday 3-28 - sick (head cold) and medicated

Sunday 3-29
16+16 long cycle - 10:00. 46 reps. (4/4/4/4/4/4/4/4/4/10). Post surgery time and rep PR.
Avg HR - 150
Max HR - 171.
It's about time I did a 10:00 set (it's been well over a year). The last minute sprint demonstrates that I can do this at a higher cadence next time.

sten
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Re: Training

Post by sten » Tue Apr 07, 2009 5:03 pm

Finally getting over a nasty upper respiratory infection. Training is hard when coughing up a lung! Going to be in a recovery mode for awhile here.

Monday night, 4-6-2009
16+16 long cycle. 2:00. 10 reps; 1:00 break
Repeat for a total of 5 times; 50 reps.
Avg HR - 154
Max HR - 175

Tuesday, 4-7-2009
20+20 long cycle. 2:10. 11 reps.
16+16 long cycle. 3:00. 19 reps. (7,7,6).
Avg HR - 138
Max HR - 168

sten
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Re: Training

Post by sten » Sat Apr 11, 2009 5:43 pm

Wednesday - off

Thursday - off

Friday - off

Saturday (recovery?)
16+16 long cycle - 10:00. 55 reps. (5/5/5/5/5/6/6/6/6/6). PR reps.
160 Avg HR
185 Max HR (this is apparently my maximum HR)

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