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Doubles and Level 5 minus

Sunday, 2-15-2009

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

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.

Part I 24+24 long cycle; Part II Level 5 Basic; and Sandbaggin it

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.

Level 4 Basic

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

Doubles and Level 1 advanced

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