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TRAINING LOG: S. BAKER |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted- in California- nice heart rate 20 bpm less at rest here!
Just off on timing- wanted 1:22.5- effort was very confortable still Followed with 124lb/56kg KB swings 25 sets of 10 on 90 secs rest- also easy! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
1k wu Plan for another 500m @32spm DF max targeting 1:22.5 Once again sitting on 1:22.4 on last stroke and just finished 7 m too early- effort again was fairly modest so I basically shot myself in the foot- just need to pull a touch harder on 1 or 2 strokes so I can move on to 36 spm- guess I'll have another go at 32 (next time I won't mess around!) Finished with 124lb KB x 40 straight swings (pretty tough over last 10 swings) Maybe have another go later today? |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
1 k wu row 500m target again was 1:22.5 @ 32spm- max DF Determined to get it today (no messing around) Ok got it with some room to spare- and spm only 31- comfortable and still pulling well last 100m So next target will be 1:20.0 at 36spm (if I can do that I think I'll be pretty well positioned to get a new free rate PB) 1k cooldown row To gym for some more stuff in a bit! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Out to local gym here in Southern California
Got to gym and realized I forgot my Olympic lifting shoes and thus modified my workout Deadlifts 405lbs 5 sets of 5- all pretty easy 80lb 1 arm KB swings (5 each arm alternating), 10 by 20lb med ball push press releases (getting it to around 15-17 ft each time), 10 by 20lb med ball overhead to ground slams-- repeating this series x 10 rounds- good work - the push presses were definitely the hardest part (getting triple extension and a little jump nearly every rep) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
1k wu Did first go at 500m looking for 1:20.0 at rate 36 (max drag) This was a fairly comfortable effort and was actually rating too low- need to get more practice with higher rating, finishing at 1:22, but for some reason did not pull with 10m to go so the avg went up a bit- was sitting on 1:20.1 with 1 stroke left (and actually only pulled 46 stroke as opposed to the 48 I'd planned)- just need to go a bit harder through the middle 1 k cooldown 2hrs later at local gym 1k wu 20x 250m on 90 sec rest- DF max on machine (173) This was fairly comfortable as well Finished with easy 3500m row Now will drive to Las Vegas (going to bring KB!) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Hotel room in Las Vegas
124lb KB x 30 sets of 10 reps= 300reps in 39 minutes |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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back in California from short visit to Las Vegas- still getting smoke out of my lungs from Casinos -(must be a law that at least 50% of air must contain cigarette smoke :evil: )
Am fasted rowing 1k wu 500 m- again targeting 1:20.0 at 36 Close but just didn't rate fast enough- need to work on getting comfortable with higher rate- pleased to be at 1:20 at just 34 but will need to see 40+ to get what I want 1k cd row Next did 10x100m on 1 min rest- targeting 1:15.0 and keeping a full slide- nailed it perfectly (last rep 1:14.5) 1k cd row 124lb KB swing x 41 straight reps (will just add a rep until I hit 50) 1k cd row Solid work overall |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
1k wu Targeting again a 1:20.0 500m at 36 spm Got it fairly comfortably, started just a little quicker and with a bit more determination to make sure I nailed it- saw that I was going to make it pretty easily with 100m to go and so just eased off a bit- my PB is 1:18.7 and felt I could have gotten that fairly comfortably today if I had wanted I'm enjoying the controlled rating as it keeps me focused and fairly comfortable- hopefully I can continue as rate goes up- will likely try something close to 40spm tomorrow if I can hold the stroke rate! 1k cd Then just a very easy 5k |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted row
1 k easy wu Went for new PR (1:18.7 previous) was thinking about 1:17.7 as this is current American record) DF was max Fairly pleased, rate was still a bit on low side, felt pacing was decent as I was just barely fading at the end- feel as though I've still got a bit more in me- was nice to get a little bit comfortable with pace 1k cd row Back up to altitude tomorrow for another week or 2 of training then I'll be back to sea level again to give it some more attempts |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Spent day driving back up to altitude- got home and just did a nice and easy one
1k row wu 42" box jump triples/plyo push-up triples (8" boxes)--- x 10 rounds 124lb KB swings x 42 consecutive reps Body feels good- nice and easy one Back to the grind tomorrow |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted rowing
1k wu 500m row rate 20 spm DF max, previous best was 1:29.4 so now targeting 1:29.0 Not too bad for a first go at this, pleased to have retained my stroke power- but want to squeeze out a bit more if possible (although I realize much of my 500 time improvement will come from tolerating a higher stroke rating- having decent power won't hurt either) 1k cd row Squats and likely some erg sprints likely later today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Evening- 1k wu row
10x 100m on 1 minute rest- DF max, full slide (avoiding a "sprint stroke", which I could go faster with, but it's not what I'll use for 500m) Previous avg was 1:15.0 at 40 spm, this was better (1:14.8 and at lower stroke rate 38, also at altitude vs sea level before- so overall pretty pleased) effort seemed just about right- tough but not horrible Finished with some beltless high box squats at 500lbs 5 sets of 5 reps- these felt fairly easy Ordered a bigger Kettlebell to play with- should arrive next week (176lbs/80kg) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1 k wu row
Another 500m rate 20 row (target 1:29.0) DF max Ties my best effort- need to ensure each of the 30 strokes I get is as efficient and as powerful as possible- hopefully hit target soon Next some speed/plyometric work Plyo push-ups 5 sets of 5 reps off 12" boxes- fairly tough 50lb med ball push press releases to about 11 foot ceiling 20lb med ball overhead to ground slams 124lb Kettlebell swings x 43 straight reps- tough 135lb barbell curls x 10 reps (should be 20 but pretty tired from KB swings) Ok plan for 500m (hopefully can go sub 1:17) 500m @ 20 spm in 1:29.0 (this will be the hardest target to hit and I won't move on until I hit it) 500m @ 24 spm in 1:26.5 500m @ 28spm in 1:24.0 500m @ 32 spm in 1:21.5 500m @ 36 spm in 1:19.0 Then once that is achieved I'll go for a free rate effort and hopefully can rate at 40 spm Will intersperse strength and speed work via weights and med balls, jumping etc... Also sprint work around 1:15 and some low rate interval work Hopefully ready for a few attempts in 2-3 weeks |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Fasted workout
1k wu 500m low rate effort- target the same 1:29.0 at 20 spm Was sitting on 1:28.5 with one rep to go but just ended to early, timing more than anything! Next some rate 20 250m intervals (3x250m on 2 min rest) x 5 reps with 5 min rest I between in series of 3- 15 total reps at 1:32.6 rate 21 Was some hard grinding, good work and was glad to be done with that one |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted workout
1k wu row Then yet another crack at a 1:29.0 rate 20 500m row- DF 230 So getting closer and closer- 31 strokes instead of 30!! 1k easy row 10x 100m- max drag, full slide- keeping rate at around 40- dropped rest from 1min to 55secs Wow, those 5 secs made a huge difference- ouch this on hurt - was pleased to be able to pull a 1:13.0 on last rep 1 k cooldown row Finished with 5 plyo- push-ups on 8" boxes immediately followed by 5 x 42" box jumps- repeated x 5 rounds This was good hard work today- going to need an easy one soon! |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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Printed out the biscuit recipe, sounds great, thank you
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Mule
Sportkilt AST Sport Supplements |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Sat afternoon, well rested and fed
1k wu row Target 500m row at 20 spm at 1:29.0 Got it done, execution was good IMO- but definitely don't think there is much more I can do! 1k cd row, that's it for today (basically a rest day) Enjoy the biscuits Myles! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k row wu
On to next 500m target (1:26.5@ 24 spm) DF max Just didn't have the mental focus to really get after it today 1k cd row Then did 124lb KB x 50 straight swings (I wanted to be able to do this before moving up in weight, definitely was challenging but nonetheless got it done) 1k cd row Will need to dial up intensity next workout on the row!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted
1k wu 500m target 1:26.5 at 24spm, DF max Flipped on the "no messing around" switch and got it done with room to spare! 1k cool down Will get some lifting done tonight! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Pm
Row 1k wu Hi box squats to 525lbs x 5 sets of 5- tough work Quickly followed by 100m rowing sprint 14.0 (falling off seat) Jump rope x 100 Box jumps 5 singles at 36", 42", 44" , 46" (total of 20 jumps) 100m row at 14.1 sec 20 sec airdyne bike sprint |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k wu row
500m row max DF at 28 spm- target was 1:24.0 Pretty close, decent pacing- not too bad, but was fairly sore from last nights squatting and such 1k cd row Was planning on a 10x 100, did first rep and decided against it, need a recovery day (which happens to coincide with me driving back out to California tomorrow!- yes, I planned it that way :-D ) Did another easy 1k Then finished with some light (100lb) bench pressing 5 sets of 20 reps Likely take and ice bath this evening (my 8 year old daughter has recently been challenging me to ice bath contests :shock: ) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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So yesterday all day driving, still a little bit "tired" though
Am fasted 1k wu 500m row at 28spm targeting 1:24.0 DF on max So got it fairly nicely with good pacing and not too hard of an effort (sea level likely helps here) Strategy of making a 500m distance very routine and comfortable by doing them almost daily is fairly helpful from an anxiety reduction standpoint, as there is very little guesswork on where my current fitness level is, also I know exactly how many strokes I'm going to take and try and parce them out evenly every 100m- example above was basically 8 strokes every 100m- easy from a mental standpoint and can focus on just getting through each 8 strokes. The effort is not so taxing that I can't recover to do it again the next day. Did 1k easy row Then 124lb KB x 10 sets of 20 swings on about 2.5 minutes rest between- this was definitely much easier than the last time I did this one a few weeks ago. Finished with another easy 1k row |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted workout
1k easy wu row Poor sleep last night as my 3 year old boy was up half the night coughing and crying! Decided just to keep on with the 500s, even though not really in the mood this am Still target was 1:21.5 at 32spm at max drag Got it fairly comfortably again with good pacing- I am really trying to develop and utilize a very long stroke to capitalize on my height for this- not sure what my max rate will be this way though Next went to local "big box" gym with my girlfriend 1 k easy row Followed by what I call "anti-aging work" (designed to keep me fast and explosive, which most people completely neglect as they get older in lieu of endurance or basic strength work So Hang power snatch triples with135lbs/3 tuck jumps/3 plyo push-ups - every rep done at full speed and done aggressively- rest enough time to be able to maintain intensity (about 2-3 minutes) and repeat x 10 rounds Then 80lb alternating 1arm KB swings x 10 total reps/30lb med ball push press releases as high as possible x 5 reps/30 lb med ball overhead to ground slams as hard as possible x 10 rounds (again with enough rest to facilitate high intensity during exercise performance) Done Tomorrow will look to go 500m at 36spm in under 1:19.0 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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1k wu
Tired and not very "in the mood", but was planning on a rest day tomorrow so wanted to get it done today Targeting 500m at 36spm and 1:19.0 Only came in at 1:19.2 but rate was just 33, so plenty of power per stroke- just wasn't mentally in it and was feeling fairly tired- so despite that pretty pleased - going to take a rest day and then likely redo this one and hopefully them can move forward and start to go for another PR 1 k cooldown row |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Missed you yesterday big man
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Albuquerque? I'm hanging at the beach in Southern California at the moment
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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So took a little rest day yesterday and back to it for another "fasted" training session
1k wu row 500m row again targeting 1:19.0 at 36 spm Got it and only needed 33spm (in fact had to slow down as I didn't want to go too fast today) keeping a long lean back and pulling chain to my clavicles- definitely liking this combined with max drag Another easy 1k Wanted to practice rating a bit higher using the same long stroke and so I did a few 100m efforts Very pleased to be able to hit 1:12.0 at just 37 spm Another easy 1k row Finished with 124lb KB swings 4 sets of 25 on about 2.5 minutes rest- very easy Easy 1k row to finish |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Am fasted rowing
1k wu 500m looking to go around 1:117 at 35 spm Not quite but it is a new PB for me by .01 sec and just of the 40+ American record by the same margin This was not a particularly good day as last nights sleep was awful getting only about 2hrs- effort here was decent for where I was but not quite maximal- will take a bit of time to get used to "new" stroke and more reps at this pace is going to push my fitness a bit more for it To the gym for some deadlifting and stuf in a bit! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Just to local gym
Row 1 k wu Deadlifts 405lbs x 20 singles (no belt, double overhand hook grip)- these were all easy 5x5 plyo push-ups on 10" boxes 10 singles of 12" depth jump directly into a 20lb med ball push press release 5x5 overhead to wall 20lb med ball slams! Hopefully some good sleep tonight and maybe another 500 attempt tomorrow morning |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Ok am fasted rowing- not great but better sleep last night
1k easy wu row- then on to target the 40+ American 500m record (1:17.7)- felt I could do it at 35 spm (was hoping to go around 1:17.2 today) https://m.youtube.com/watch?v=r8p0VG4i-TA So managed to take record with a fairly decent effort row with not too bad pacing, using max drag and a fairly long stroke (which seems to suit me well)- pleased to get this record (from 2002 held by John Stenard at age 40) I'm 49.5)- also I'll point out I don't nor never have used any drugs or hormone replacement as this is becoming more of an issue unfortunately- Also I'll point out I did this on a low carb high fat diet and this was done after about 18 hours of fasting and so the dogma that carbs are essential for high intensity glycolitic performance is in my mind questionable- also fro a training standpoint I did basically zero steady state work over last several months and so the common advice to do ample steady state work I also question (especially for the 500m row)- I'm going to keep going the rest of the summer in this vein and see where it leads. Finished up with a few easy "low rate" 100m sprints- again using long powerful stroke- pleased to hit a 1:10 and effort felt quite easy Tonight going to play 2hr of touch rugby with a bunch of old guys out here in California- haven't touched a rugby ball in over 20 years (when I used to play Semi-professionally in New Zealand) - should be fun and hopefully no stupid injuries |
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