Dan's 6 week endurance phase

Originally Posted by Rufiedodg

There is a bad case of the flu going around here. I think I've got a touch of it. I had to dodge my scheduled run yesterday due to too much fatigue. I actually went to the gym, got dressed, went into the weight room and said the hell with it. I took a long sauna instead! Dan

Hi Dan, I think you made a good business decision, choosing to listen to your body.

You've been training hard and I suspect you are in line for some good readings when you step up for your upcoming measurement date. Keep the pedal to the metal!

[Rufiedodg]

Sunday January 28th.
5th Week of 6 week Endurance Phase

Rowing Intervals 3 X 1000 meters @ 2:01 ( average 500 meter pace ) with 5:00 break in between--105 Drag Factor

750 meter warm-up @ 2:19.5 ( average 500 meter pace )

(1)1000 meters @ 2:00.8 (average 500 meter pace ) 27 SPM---HR 177
(2)1000 meters @ 2:01.0 (average 500 meter pace ) 25 SPM----HR 181
(3)1000 meters @ 2:00.9 ( average 500 meter pace) 26 SPM ----HR181

750 meter cool down @ 2:41 ( average 500 meter pace )

15 minutes of stretching

Hit all that was planned today. These 3 intervals were performed at 1 sec (per average 500 meter pace) faster than the same work-out 2 weeks ago. Strokes per minute and HR's were about the same. Perceived exertion was about the same as 2 weeks ago too. Although I have a long way to go, adaption is taking place.

On January 1st of 07, weight and BF values were as follows:

Weight=217.2
BF=24%
OR:
52.12 pounds of fat
165.08 pounds of everything else

Today January 28th, 07. The values are as follows:

Weight=216.4
BF=21.7 %
OR:
46.95 pounds of fat
169.45 pounds of everything else

The difference is:
-5.17 lbs of fat
+ 4.37 lbs of everything else

Comparison pictures of now compared to Jan. 1 are close to the same though. Its real hard to tell the difference. I do however believe I've lost some fat, but doubt that I've gained any LBS. I have no doubt the BF trend is going in the right direction, which is the important thing

Interesting is that in February of 05 when I set my rowing PR my values were:

Weight=203.5 lbs
BF=20.1%
OR
40.9 lbs of fat
162.6 ponds of everything else

So, while having to loose another 6 or more pounds of fat, it would be great to hang on to all of the LBM. This would mean I would be rowing with another 6.85 pounds of LBM!

Thanks for reading
Dan

I like the archival value of training logs. You sharing now versus then is an example of that value. Keep driving forward Dan.

[Rufiedodg]

TUESDAY JANUARY 30th, 2007
Week 6 of 6 week endurance phase

Modified Mr.P Pull-up medley with 2 minute rest between sets


60lbs assisted narrow grip pull-ups (13)
60lbs assisted narrow grip chin-ups (8)
60llbs assisted wide grip pull-ups (5)

I did 26 total, which is the same as last week.

BW Parallel Bar Dips with 2 minute rest between sets

1--------12
2--------6
3--------4

I did 22, which is 1 more than last week.

Treadmill Run @ 1% grade

5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 177
5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 180
5 minute walk

15 minutes of stretching

For some reason both HR’s, and perceived excursion keeps creeping up during these runs. Two weeks ago the (same) session was harder than last week, with this week being harder yet! Rowing is supposed to be my hard session not running! I must not be recovering from the hard day of rowing intervals. Although it’s hard, I may have to back of the pace on these runs some, otherwise I’ll end up over trained.

I don’t mind the work, just hate the “set back” associated with overtraining

Thanks for reading

Dan

I'm a little puzzled too Dan. I'm wondering when you are running, is it the legs, lungs or mind that makes the perceived exertion seem high. Your rowing workout sure seems so much tougher than the running workout. I'm guessing that is some adaptation that still need to occur with the running.

Running after a hard pullup/dip workout is always harder, although you did the same workout the previous week. Was time of day the same? What about eating patterns, same?

I personally don't think you are close to overtraining with what you are currently doing. There's just more adaptability to running that needs to happen.

Have a great day!

[Rufiedodg]

All of these workouts were preformed identically. All were at the same pace, same duration, with same rest period, on the same treadmill. Dips and Pull-ups were performed before every session.

The first session on January 9th was perfect because my HR stayed on this side of my AT (approximately 173 BPM). But even more notable is that perceived exertion seems to be getting harder. The last two sessions were ( unfortunately ) without a doubt anaerobic towards the end of each interval

The last couple of sessions were preformed at 6:00 AM, with the first 3 later in the afternoon. Eating habits have not changed

January 9th
159 BPM
165 BPM

January 16th
169 BPM
173 BPM

January 20th
169 BPM
173 BPM

January 23rd
175 BPM
176 BPM

January 30th
177 BPM
180 BPM

As long as all other signs of recovery seem to be taking place, I will continue doing these sessions the same. I may be experiencing some signs of not recovering, but I’ll keep a good eye on it.

Thanks for your comments Mr. P—I really respect your opinion.

Dan

[Rufiedodg]

Saturday February 3rd, 2007
6th week of 6 Week Endurance Phase

Weight Workout B

Squat-----5x120,5x140,5x165,5x185,5x215
Leg Curl—5x90,5x100,5x120,5x130,5x140
Standing Calf Raise—20x175--PR
Dumbbell Lat Pull—20x 25 ¼
Barbell Bench Press—20x150--PR
Dumbbell Shoulder Press—20x37 ½
Tricep Cable Pushdown—19x77.5

Both the squat and leg curl portion of the workout was real easy. I could have done a lot more weight on each. My form on the squat ( which is the reason for the light weight ) is not the greatest, but it has improved. I seem to be keeping my back straighter and driving with the heels.

Standing calf raise and Barbell bench press were PR's. I got the full 20 reps out of the DB shoulder press, equalling my PR ( I only got 17 reps the last time I did them 2 weeks ago). I should have done 31 1/4 rather than 25 1/4 for DB lat pulls, but for some reason I grabbed the wrong DB's.

I've done pretty well on the lifting portion of this 6 week phase. The good thing is I'm loosing fat ( slowly ) and at the same time gaining a little strength.

I've not been recovering well from the rowing portion of the work-out. As a result I cut my running down to just one day per week until my body adjusts. I went from doing no areboic activity to 3 times per week and it's too much for now. Plus I want to make sure when I do run that it winds up being good quality miles.

Rowing in the morning--cant wait!

Thanks for reading

Dan

[Rufiedodg]

Sunday February 4th, 2007—WEEK 6 OF 6 WEEK ENDURANCE PHASE

Concept 2 Rowing Machine Intervals.

Goal was (after warm-up) 5 intervals @ 1:51 (Average 500 meter pace) for 90 seconds followed by a 90 sec rest. All performed at 105 drag factor

750 meter warm-up @ 2:11.7 average 500 meter pace, 21 SPM.

1 1:50.9 average 500 meter pace @ 30 strokes per minute, HR173
2 150.9 average 500 meter pace @ 29 strokes per minute,HR 176
3 150.9 average 500 meter pace @ 30 strokes per minute, HR 180
4 150.7 average 500 meter pace @ 33 strokes per minute, HR 181
5 150.5 average 500 meter pace @ 33 strokes per minute, HR 181

750 meter cool-down @ 2:30.5 average 500 meter pace, 24 SPM

5 minutes of stretching

These intervals were preformed at 1 sec average 500 meter pace faster than the same work-out performed 2 weeks ago, and 2 sec. average 500 meter pace faster than the same work-out performed 4 weeks ago. Even though I was a second per 500 meter pace faster than 2 weeks ago, perceived effort felt easier this session. I could have performed another interval. I could not have preformed another interval ( and my diary states exactly so ) last week even though the pace was slower. I kept reasonably good form throughout the whole workout too.

Adaption is taking place! I really think I have a shot at my 07 rowing goal.

This is my last rowing workout in this phase. Next phase there will be more intervals, at a faster pace, for a shorter duration. I'm excited!

Thanks for reading

Dan

[.V.]

Looks like a successful endurance phase. Congrats and a big : on your success.

That's great Dan. I'm looking forward to reading what is next.

[gymgirl]

hey dan congrats on your PR's and your 6 week endurance phase! You are doing great, losing fat slowly and gaining strength=fantastic! :

[Rufiedodg]

TUESDAY FEBURARY 6th, 2007
Week 6 of 6 week endurance phase

Modified Mr.P Pull-up medley with 2 minute rest between sets


60lbs assisted narrow grip pull-ups (13)
60lbs assisted narrow grip chin-ups (9)
60llbs assisted wide grip pull-ups (5)

I did 27 total, which is one more than last week.

115 pound Push Press with 2 minute rest between sets

1--------12
2--------8
3--------6

This is the first time trying Push Press. I really love doing these!

I’m going to continue doing pull-ups on this day each week. I have however decided to only perfrom dips every other week--performing push-presses on the odd week. My shoulders are having some problems recovering from dips so I think the extra weeks rest will help. I am excited about the new mix!

Treadmill Run @ 1% grade

5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 176
5 minute walk
10 minutes @ 6MPH ( 10:00 minute mile ) HR 177
5 minute walk

15 minutes of stretching

Both perceived effort and HR came down a little compared to last week. I am still not where I want to be though. Although it’s not a big deal doing this running session, it is a bit harder than planned. I realize all I need to do is slow down a bit, but I hate to run slower that 6MPH. Because I just started doing aerobics again 6 weeks ago (laid off aerobics for over a year), I’m not quite recovering from the hard rowing session. I can feel myself slowly recovering a bit better form the session as time goes on though.

It’s obvious that it will take some time for my body to adjust to the running. On a good note --everything is cooperating quite well while running with the exception of elevated HR.

This ends my 6 week phase. I will start a new thread for my next “strength and endurance” phase.

I’m quite happy with how things went over the past 6 weeks. I hope I continue to progress

Thanks for reading

[CF-OC_gal]

Hi Dan,

I haven't responded in a while, but I've been watching your progress. It's nice too see the details in a journal. : Nice work!