Rowing, Strength and All Round Athleticism

Training Training Logs
501

30/03/2019

99th overall out of 300ish.

So minimum aim was top 100, would have preferred top 80. Little down on last year’s crew (but we have lost a combined 30 years of experience in the crew, with a lot of new rowers, only started last year or two in).

At the time I was disappointed, but small margins will have shot us up the placings! Something to build on, it was a performance capable of qualifying for Henley (obviously want to do more than just qualify though).

For me personally though this is my best placing, there is plenty to work on and a lot of potential here! No time to be down, will be cracking back on this week. I am on holiday away in Spain, but will look to get a few sessions in at least.

502

01/04/2019

2km warm up row
6 x 500m sprints 1 minute rest at 1:40.7 splits.

Not a fan of the ergs at the Spanish gym but oh well, got some sprints done.

02/04/2019

10 minute leg circuit
5 minute ab circuit

03/04/2019
1km warm up row
2 x 5km on erg r20 at 1:54.8 split with 3 minute rest

04/04/2019

9km outing in coxed 4

05/04/2019

2k test in 6:35.1.

Meh, better than I have done in last 7 years at this time of year, still hopeful of sub 6:30.

06/04/2019

14km outing in the 8 with 10 x 1 minute pieces.

08/04/2019

3km warm up row

2 x 3km with 5 minute rest at 1:47.2 split r26. Did the first one at 1:44.9 spit, but that pace made me suffer in the 2nd one.

503

09/04/2019

AM
8km in double.

PM
Trap Bar Deadlift: 40/5, 100/5, 140/3, 180/3, 220/1(PR), 180/3
Giant Set:
Pull Ups: 10, 10, 10
Push Ups: 25, 25, 25
Ab Wheel Rollouts: 12, 12, 12

10/04/2019

2km warm up row
6 x 1500m sprints with 2 minute rest alternating r28, r22 at 1:46.3 split.

11/04/2019

AM
70 minute bike ut2

PM
Squats: 60/30, 60/30, 60/30 (left it here, quad felt ultra tight)

Then 10km in a pair which went very well!

12/04/2019

1.2km swim

13/04/2019

Double Outing:
12km in the with 10 x 1 minute pieces done twice

13km in the 8 technical and committed steady state.

14/04/2019

13km in the 8

15/04/2019

3km warm up row

3 x 3km at 26 with a 250m burst at the start and finish, 5 minute rest.

Averaged a 1:47.7 split.

16/04/2019

1km warm up row

Deadlifts: 60/3, 100/3, 120/3, 140/3, 140/3, 140/3, 100/3

Superset:
Db Bench Press: 22/10, 26/10/ 28/10
1 Arm DB Row: 22/10, 26/10, 28/10

18/04/2019

Weights:
Complexes: 20kg x 8, 30kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats

Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 100/10, 120/8

Pull Up: 10, 5 (sharp pain in elbow said stop!)
Push Ups: 25

Then 10km outing in coxed 4, which went pretty nicely.

504

19/04/2019

10km in a pair

1 hour circuit, involving tyre flips, shuttle runs, squats, power cleans, erg sprints, burpees and mountain climbers. Pretty brutal to be honest, but was fun to do something different.

10km in a single. been too long since I have been in a single, was a little scrappy for my liking.

Good triple session for first day of Easter.

20/04/2019

16km in the 8 including 20 x 1 minute sprints

14km steady state in the 8 r22

8km in the 8 practicing race starts.

So much mileage!

505

21/04/2019

Double Outing:
11km done in the 8 focusing on race starts

11km in the pair

End of training camp followed by barbecue

22/04/2019

70 minute UT2 bike

23/04/2019

AM
9km outing in coxed 4

PM
Complexes: 20kg x 12, 60kg x 6
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats

These were really hard with 60kg. May try do more with 50 though, step things up a bit

Deadlift: 60/5, 100/3, 130/3, 150/3, 160/3, 160/3, 160/3 (kept these really explosive)

Giant Sets:
Pull Ups: 8, 8, 8 (really hate the grips on pull up bar in the gym compared to the boathouse, so slippy as soon as I sweat.)
Dips: 18, 18, 18
Mobility Drills

3 x 1 minute 1 minute off on the stair master

24/04/2019

AM
5 minute quick core circuit

PM
2.5km warm up row

6 x 1500m 2 minute rest at 1:46.5 split alternating r28, r24. Again blew on the 5th which brought my average down by1. Feel I am slightly behind where I want to be.

25/04/2019

Squats: 60/35, 60/35, 60/35, 60/35, 100/5, 130/5, 140/5

Giant Sets:
Pull Ups: 10, 10, 10
Push Ups: 25, 25, 27
Ab Wheel Rollouts: 12, 12, 12

8 x 300m sprint intervals on erg 1 minute rest, averaging around a 1:33 split

These were hard on squat legs, but decent all round session.

506

Poor logging again, but oh well.

05/05/2019

Double Outing
7km in single

13km in the 8 with 3 x 1km race pieces.

06/05/2019

13km in a coxless 4

2 x 6km r18 at 1:57.9 split

07/05/2019

AM
500m warm up row with power curve focus
Front Squats: 20/20, 40/20, 50/16
Deadlifts: 60/3, 100/3, 130/3, 160/3, 160/3, 160/3, 160/3

Giant Sets:
Bench Press: 60/10, 60/10, 70/10, 70/10
DB Row: 32/10, 32/10, 32/10, 32/10
Mobility Work

PM
5.8km run, think this took 27ish minutes will start timing now I am getting faster.

09/05/2019

AM
6km erg 1:53.8 split r19
20 minute bike level 21

PM
Squats: 60/20, 60/20, 60/20, 100/3, 130/3, 150/2 (low reps today with race coming up)
8km outing in coxless 4

507

11/05/2019

Disaster of a race, dead last in our heat! Never been so far back, training like this, simply down to lack of outings as a crew. 8 is scrapped, time to go for a 4 with those that commit.

12/05/2019

12km outing in coxed 4.

13/05/2019

2km warm up erg
2km at 1:52.0 split r19
8 x 300m sprints 1 minute rest at around 1:34-1:35 split

14/05/2019

13km in a single

15/05/2019

AM
8km in coxless 4 (this will be new race crew)

PM
2.5km warm up row
6 x 1500m alternating r28, r24 with 2 minute rest averaging 1:48.3 split

Lot harder doing these as a 2nd session

16/05/2019

AM
Complexes: 20kg x 8, 40kg x 8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squats

Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 120/5, 130/5

Giant Sets:
Bench Press: 60/5, 60/5, 60/5, 60/5
DB Row: 30/5, 30/5, 30/5, 30/5
Double Crunch: 12, 12, 12, 12

PM
7km in quad

17/05/2019

9km in coxless 4

18/05/2019

Double Session:
10km paddle in coxless 4

10km in coxless 4 with 8 x 1 minute on 1 minute off and 2 x 500m sprints

508

19/05/2019

7km outing working on race start.

11km outing with some 1km pieces in coxless 4. Really difficult steering and doing these pieces on the windy stretch of river. Needs some ork at high rates.

20/05/2019

5 minute run 13kph
Deadlifts: 60/5, 100/3, 140/3, 160/3, 190/2, 100/3
Lat Pulldown: 40/8, 60/8, 75/8, 90/5 (not done these in a long time)
Bench Press: 50/8, 70/8, 70/8, 70/8
10 minute core circuit

21/05/2019

10km outing in 4- with 4 x 500m pieces

22/05/2019

AM
13km paddle in 4-

PM on erg av
2km warm up
10 x 1 minute on 1 minute off averaging around 1:34ish split

23/05/2019

AM
8km steady state on erg 1:58.7 split r18

PM
10km outing with 6 x 500m pieces at race pace.

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509

So this regatta season has just been disappointing. Haven’t bothered logging, but basically, it has just not been fun. Put a lot of work in, only to have people drop out, commit only 2-3 sessions a week, so that is done now! Last weekend we got to final on Saturday, but came last by a long way in that, then didn’t even get through the heats on Sunday.

Anyway, Henley will not happen this year, but the good thing is I am no longer having to commit to something I don’t enjoy and I can go back to training for fun and to better myself rather than boats where I can’t even put power down. This past 6 weeks has been complete opposite to last 2 years, so fitness has taken a hit, which is annoying after so many PBs this year.

Anyway starting logging again from yesterday.

03/06/2019

5.8km run. Need to start timing progress on this route now.

04/06/2019

AM
60 minute bike - 20minutes level 18, 40 minutes level 19

PM
Conditioning:
5 rounds as quick as possible
10 KB Swings with 20kg
10 box jumps

Strength
Deadlift: 60/3, 100/3, 140/3, 180/3, 200/1, 60/3 (speed reps)
Superset:
Pull Ups: 10, 10, 10
Push Ups: 25, 25, 20

510

05/06/2019

2km warm up erg
5 x 200m 1 minute rest at sub 1:30 split
10 minute rest
1500m at 1:44.1 split
1500m light
1000m at 1:42.2 split
1000m light
500m at 1:38.9 split

06/06/2019

AM
15 minute ab circuit

PM
13km outing in single

07/06/2019

AM
3.2km run

PM
EMOM for 8 minutes
3 clean and press with 50kg
5 tuck jumps

Squats: 60/20, 100/5, 130/3, 140/3, 150/2, 100/3

Superset:
Pull Ups: 9, 9, 9
Push Ups: 25, 25 ,25

09/06/2019

6km erg 1:57.2 split r18
30 minute bike at 205 watts per hour

10/06/2019

5 minutes incline jog

Deadlift: 60/3, 100/3/ 130/1, 160/1, 190/1, 200/1
Machine Shoulder Press: 40/8, 40/8, 45/8, 45/8
Cable Rows: 40/8, 60/8, 70/8, 75/8

Fun to be training for the fun of it again. Going to keep building conditioning up, maybe throw some strongman in and do some different rep ranges over summer. Going to do a lot of aerobic base work to, really boost that base level of fitness. I want over 8300m on my 30minute rowing test and sub 17:15 on my 5km test.

511

New plan put together for Summer. Looking forward to it and have decent plan for nutrition too.

Had a nice chilled week, but really looking forward to cracking on now and mixing things up a bit.

512

Start of new plan today:

17/06/2019
AM
5.75km run in 27.36.

Happy enough on a fairly hilly course for now on empty stomach. Will aim to bring this sub 25 on this route!

513

17/06/2019

PM

Got my weights in today instead, due to job interview tomorrow meaning I may be short of time.

Conditioning:
Stair Master
Started Level 1 then increased by 3 every 30s until top level of 15 then held it at that until 5 minutes was up

Strength:
EMOM for 10 minutes
Deadlift: 60/3, 100/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3

Giants Sets:
Bench Press: 60/5, 70/5, 80/5, 80/5, 80/5
DB Row: 30/6, 34/6, 40/6, 40/6, 40/6
Double Crunch: 12, 12, 12, 12, 12
Mobility Work

Accessory:
DB Curl: 2 sets of 21s with 14kg (meh why not just having some fun with my training this summer - not curled in ages!)

514

19/06/2019

1km warm up erg
2 x 1.5km, 2 x 1.25km with 5 minute rest between each averaging 1:44.2 split

Really have lost a lot of fitness over the past 2 months, but at least the fun is back.

20/06/2019

AM
Conditioning:
5,6,7,8,9,10 reps of each as fast as possible
20KG KB Swings
20KG Goblet Squats
Push Ups

EMOM
Squats: 60/3, 100/3, 120/3, 120/3, 120/3, 120/3, 120/3, 120/3

Giant Set:
Pull Ups: 6, 6, 6, 6 (really hate the grip on the pull up bar in this gym
Dips: 12, 12, 12, 12
Mobility Work

Assistance:
Rear Lateral Raises: 12/10, 12/10, 12/10

Even though a bit tight and weak first thing, really enjoying the new program.

PM
20 minutes yoga
5.92km run in 27:36 (pretty slow I think, but oh well 2nd session of the day, weirdly this was same time I did 5.75 in the other day, so at least it is improving)

My car should be fixed tomorrow so can go back rowing.

515

21/06/2019

9km outing in the double, just getting back into it

22/06/2019

13km in the double with 14 x 1 minute on 30s light, at varying rates

2km outing, just working on race starts

Really fun outings, made even better by the weather today!

516

23/06/2019

59 minute cycle on stationary bike to The Nine Hammers Sufferfest video.

517

25/06/2019

AM
10km outing in the pair

PM
EMOM
Deadlift: 60/3 ,100/3, 130/3, 140/3, 140/3, 140/3, 140/3, 140/3, 140/3

Started giant sets but got killer cramp in my back. Stretching, foam rolling and soak in the bath replaced it.

26/06/2019

2 x 7km row on erg r18 at 1:58.1 split with 90s rest.

Happy enough with this. Back still sore, but if anything getting it moving helped.

27/07/2019

10km outing in the double

29/06/2019

13km in coxed 4 with lots of race starts

10km outing in coxed 4

Really good sessions. Legs and glutes had nothing left, but these were a lot of fun.

30/06/2019

9km outing in double with some race start practice

518

01/07/2019

AM
10km paddle in double

PM
5.75km run. Fairly sure this was a pb pace on this route, but my stopwatch decided to stop part way :frowning:

02/07/2019

AM
EMOM
Deadlifts: 60/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3, 100/3

Front Squats: 40/15, 40/15, 40/15

Giant Sets:
Cable Rows: 50/10, 55/10, 55/10, 55/10
Push Ups: 20, 20, 20, 25
DB Curls: 16/8, 16/8, 16/8, 16/8

Lighter day today

04/07/2019

56 minute cycle to the Angels Sufferfest video. Wish my gym had watt bikes!

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519

06/07/2019

AM
13km outing in the double with 10 x 1 minute on 30s off high rate.

PM
5.9km run in the park. 26.44 whcih is a 52s pb on this route.

This is 4.32 a km, with a fair few hills.

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520

07/07/2019

13km in single. Hard work doing this distance in small boats, but decent session.

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