Foundation - Test

I ended the December focus on Power Endurance early.  I had taken 3 weeks off in December and didn't get much done in the way of Power-Endurance and decided to switch gears to a foundational/testing period for 3 weeks.  This testing period is designed to serve as a baseline on the primary indicators of my definition of fitness.

Today's test was a step test on the erg.  My previous 2k time is a pathetic 7:34 which means my avg split is 1:52 and change and watts of about 245.  Based on this, the step test is done in 5 min. intervals at 60%, 70%, and 80% of my 2k avg wattage.  During the various steps I measure my heart rate every 30 sec. and this is put into some magic formula I am not privy to, and boom - my workout intensities, duration, and volume can be derived.

 

My step test produced the following heart rates:
       149 Watts    174 Watts    199 Watts
1      84    130    155
2    113    133    157
3    113    137    156
4    113    144    161
5    113    139    161
6    122    144    80*
7    120    140    80*
8    124    141    80*
9    n/a*    146    160
10    n/a*    153    163

*heart rate monitor problems


Then: Work up to 1RM Turkish Get-Up


I did a few reps at 35# KB on each side, grabbed the 53# did 1 rep, then 70# kb 1x.  Then went for 90# with a barbell.  I always try to start with my "weak" side as I have been told and experienced, by the time you get to the 2nd arm which ever it is, you will be tired and if it's your dominate arm, you at least have a little more coordination to work with.

My 1RM Turkish Get Up at this point is 89#.  My goal is 50% bodyweight and a bodyweight of 190.  This strenght level is pretty close, but I suspect my strength will decrease as my BW gets closer to 190.

Then: Tabata Row at 170% 2k split
I used my previous 2k time and a 1:34 split for this work interval and 7 round tabata set.
My splits looked like this:

Avg split 1:33.5 29 spm

This was tough.  I tried to do an intermittent fast today and go for about 18 hours.  I had eaten from 1-5pm and did this about 8:30 or so.  I'm becoming quite confident that a tabata set is really tough in ketosis or in a fasted state of any kind.  I bet if I ate even a doughnut before, I'd do better then this!  But this misses the point.

In regards to the IF, I don't know why I thougth I'd be able to do it.  I tried it a month or two back with some success but it was way too much of an inconvience to plan my day around food.  Funny how that might be the single biggest difference between our paleolithic ancestors and modern man.  To live for food and water might be the way to go.  I'm pretty sure the best approach is going to be shooting for 32 meals as close to paleo unmeasured, unweighed as possible out of 35 possible meals.  This gives me 3 meals to eat anything I want and enough time eating clean to see the great results that come with it.