25/10/2019
3.5km run at my target 10km pace on Sunday.
26/10/2019
12km in 8
27/10/2019
10km run in 44:07 (unexpected PB there, but been a while since I have entered any races)
28/10/2019
AM
Deadlift: 60/5, 100/3, 130/3, 140/3, 150/3, 100/3
Superset:
Cable Row: 73/5, 73/5, 73/5, 73/5
Push Ups: 20, 20, 20, 20
Core Circuit:
V Ups: 12 ,12 ,12
Russian Twists: 10/10, 10/10, 10/10
Side Plank Dips: 12, 12 ,12
PM
20 minute erg 1:55.9 split
15 minute bike 241 watts per hour
29/10/2019
2k warm up row
4 x 1500m 2 minute rest at 1:48.9 split alternating r20, r24
30/10/2019
AM
10km row in double
PM
Squats: 60/30, 60/30, 60/30, 100/5, 100/5
Giant Sets:
Pull Ups: 9, 9, 9, 5
Push Ups: 22, 22, 22, 22
Mobility work
03/11/2019
14km row in the 8
So this week has been a mix of focus on work/ recovery from 10km run PB/ being at a bit of a crossroads with my training deciding where to go with no competition lined up. First thing is consistency with land training (rowing taking a backburner atl east for the next month or so). I want to smash the weights more and get back to squatting 150+ reps, improve flexibility to do the splits (which I have a plan for) and also lose some weight. I think I can reduce body fat by 4-5 kg
04/11/2019
1.5km warm up row
6km r22 5 minute rest then 2km r24 at 1:50.4 average.
Solid enough
05/11/2019
Deadlift: 60/5, 60/5, 100/5, 120/5, 140/5, 150/5
Giant sets:
Bench press: 60/5, 80/5, 80/5, 85/5
Db Row: 34/5, 38/5, 38/5, 38/5
Mobility work
Front Squats: 40/20, 40/20
Core circuit:
Russian twists: 10/12, 10/12, 10/12
Side Plank Dips: 12, 12, 12
V Ups: 12, 12, 12
Decent for an early morning session as no time this evening
06/11/2019
2km warm up row
2 x 1.5km r26 then r22 2 minute rest averaging 1:47.7 split.
3 x 5 minute on 270+ watts per hour, 2 minutes light
07/11/2019
AM
20 minute row on erg 1:59.6 split r18
20 minute bike about 200 watts per hour
PM
Squats: 60/30, 60/30, 60/30, 60/30, 100/8, 120/8, 120/8
Giant Sets
Pull Ups: 9, 9, 9, 9
Dips: 18, 18, 18, 18
Mobility work
Hamstring Curl: 23/25, 23/25
Core Circuit: 3 rounds:
Russian Twists x 12 with 10kg
Side Plank Dips 12 each side
Hollow rocks x12
10/11/2019
12km in double, even through in a 700m high rate burst.
11/11/2019
1.5km warm up row
6km row
5 minute rest
4km row
Averaged 1:52.7 split r22
12/11/2019
Deadlift: 90/5, 120/5, 140/5, 160/2
Kept light as back was cramping thoguh the night
Giant sets
Cable row: 63/8, 77/8, 85/6, 93/4
Push ups: 25, 25, 25, 25
Mobility work
Core circuit 3 rounds
Alternate arm to opposite toe touch x 12
Hollow rocks x 10 (6 on last set these were a killer)
Bicycle crunches x10
19/11/2019
20 minute erg 1:58.9 split r19
30 minute bike 185 watts per hour
20/11/2019
2km warm up
6 x 1500m 2 minute rest averaging 1:47.9 split (happy with this)
21/11/2019
Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 130/5, 150/1
Giant Sets:
Pull Ups: 10, 10, 9
Dips: 20, 20, 16
Ab Wheel Rollouts: 12, 12, 12
Mobility work
22/11/2019
1.3km swim
25/11/2019
15 minute erg
15 minute bike
Recovering from cold so kept i fairly easy
26/11/2019
Front Squats: 20/25, 40/25
Bench Press: 60/8, 80/8, 80/8, 60/8
Cable Row: 73/6, 86/6, 93/6, 93/6
Superset:
KB Swing: 20/10, 20/10, 20/10
Push Ups: 18, 18, 18
Core Circuit:
Pike Ups: 10, 10, 10
Side Plank Dips: 12, 12, 12
Hollow Rocks: 10, 8, 6
28/11/2019
Much better today
AM
60 minute bike 191 watts per hour UT2.
PM
Squats: 60/30, 60/30, 60/30, 60/30, 100/5 130/5, 140/4
Lying Leg Curl: 23/25, 23/25
Superset:
Pull Ups: 10, 10, 10
Push Ups: 23, 23, 23
Much happier today with this. Hopefully fully fit to get some momentum now
1/12/2019
500m warm up row
1 set of complexes 20kg
Superset:
Pull Ups: BW/8, 10/5, 20/5, 25/5
Dips: BW/16, 10/10, 20/10, 25/10
Prowler Pushes: 80/15m, 100/15m, 140/15m, 140/15m, 60/15m
Farmers Walks: 37.5/15m, 57.5/15m, 72.5/15m, 87.5/15m(PR)
Fun session
2/12/2019
1km warm up row
6km r22 at 1:55.1 split
5 minute rest
2km r24 at 1:53.9 split
3/12/2019
Deadlift: 70/5, 110/5, 140/3 160/3, 180/2, 100/5
Cable Row: 73/ 6, 83/6, 92/6, 100/6
Bench Press: 60/8, 70/8, 70/8, 80/8
Rear Lateral Raises: 12/8, 12/8, 12/8
Core Circuit:
V Ups: 8, 8, 8
Hollow Rocks: 8, 8, 6
Twisting Crunches: 12, 12, 10
6/12/2019
1km warm up row
6 x 1500m alternating r26 and r22 2 minute rest at 1:49.1 split average.
Better than Monday
7/12/2019
Squats: 20/20, 60/10, 100/5, 130/5, 140/5, 150/3
Superset:
Pull Ups: 9, 9, 9, 4
Dips: 18, 18, 18, 8
Lying Hamstring Curl: 27/20, 27/20
14/12/2019
6.5km run
6/12/2019
1km warm up row
6km erg r22
5 minute rest
4km erg r24
Averaged 1:54.0 split for the 10km
17/12/2019
AM
Front Squats: 20/15, 40/15
Deadlift: 60/3, 100/3, 120/3, 130/3, 100/3
Giant Sets:
Cable Row: 63/5, 83/5, 100/5
Push Ups: 20, 20, 20
Mobility work
PM
2 x 20 minute erg r19 2 minute rest averaging 1:58.9 split
19/12/2019
Squats: 60/30, 60/30, 100/3, 130/3, 140/3
Bench Press: 60/6, 80/6, 80/6, 806
20/12/2019
60 minute bike at 205 watts per hour
21/12/2019
13km outing in the 8. Good to be back.
24/12/2019
40 minute bike to 5 of the 9 hammers on the sufferfest video. I did burn out bad on this.
Merry Christmas All!
Too much eaten over Christmas Day and Boxing Day, but back on it with a bang today
27/12/2019
AM
90 minutes cycle on stationary bike at 191 watts per hour UT2. I have a new fitness tracker and heart rate monitor is very useful.
PM
Complexes warm up
Deadlift: 60/3, 100/3, 140/3, 160/3, 140/3
Giant Sets:
Cable Row: 55/10, 65/8, 75/6, 85/4
Push Ups: 20, 20, 20, 20
Mobility Work
15 minute ab and core circuit
28/12/2019
6km row at 1:58.9 split r20.
Was hard work!
29/12/2019
Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 130/5, 140/5
Standing Shoulder Press: 60/5, 60/5, 60/5
Giant Sets:
Pull Ups: 10, 9, 8
Dips: 20, 18, 16
30/12/2019
1km warm up row
6km row at 1:54.1 split r22
5 minute rest
2km row at 2:01.5 plit r24 (died on this, was at 1:48 halfway through)
31/12/2019
8km row in a pair
2/1/20
Happy New year!
AM
5 minute warm up cycle
20 minutes cycle on spinning bike 230 watts per hour
PM
Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 130/5, 140/5
Giant sets:
Pull Ups: BW/10, 5/5, 10/5, 15/3
Dips: BW/20, 5/10, 10/10, 15/8
Mobility work
Lying leg curl: 27/10 37/10
Rear lateral raises: 12/8 ,12/8
Weights went ok as 2nd session, got a long road ahead of of me to improve aerobic fitness
04/01/2020
Double Outing
13km in the 8. Rusty and very scrappy
9km in the 8 with some higher rate pieces. Much more switched on this session.
05/01/2020
9km in pair. Much better today
06/01/2020
4kn erg r24 at 1:53.4 split
5 minute rest
6km erg r22 building up to r30 for last 500m at 1:54.5 split average
07/01/2020
Deadlift: 60/3, 80/5, 110/5, 140/5, 160/5, 180/2
Cable row: 72/6, 83/6, 83/6, 94/6
8 minute core circuit
08/01/2020
1.5km warm up row
6 x 1500m at 1:49.1 split average alternating rate 26 and rate 22
09/01/2020
Squats: 60/30, 60/30, 60/30, 110/5, 130/3, 150/4
Lying leg curl: 34/15, 38/12
Giant set:
Pull ups: 10, 10, 10
Dips" 20, 20, 16
Mobility work
10/01/2020
45 minute bike UT2 at 194 watts per hour
11/01/2020
8km in the 8. Not a good session, lot of wind, lot of wash!
12/01/2020
No training, but got a good walk in the winter sun
13/01/2020
4km row at 1:52.0 split r24
5 minute rest
6km row at 1:53.0 split starting r22 for first 2k, r24 for 2k, r26 for 1k, r28 for 0.5k and 0.5k at r30
Ill next 2 days
16/01/2020
Squats: 60/25, 60/25, 60/25, 100/3, 120/3, 130/3
Pull Ups: 8, 8, 8
Dips: 16, 16 , 16
Still feeling empty and weak, so happy to get something done at least.
17/01/2020
30 minute bike at 241 watts per hour.
18/01/2020
13km in the 8, with a lot of work, much better today.
2nd outing:
10km in the coxless 4, really good outing with race pieces against the quad.
19/01/2020
13km in the 8
20/01/2020
1.2km warm up row
8 x1.5km alternating r26 and r22 at 1:51.1 split.
21/01/20
Deadlift: 70/5, 110/3 140/3, 180/2, 140/3
Bench Press: 60/8, 80/8, 80/80
Lat pull down: 76/5, 83/5, 83/5
Long stretch ahead of test tomorrow
22/01/20
30 minute test 8026m at 1:52.2 split.
Key was to break 8k, but shows I still have a long road back to fitness.
23/01/2020
Squats: 60/30, 60/30
Had another light headed spell. Been a whil3 but passed out. This was a big problem in 2016 and hope it doesnāt return.
25/01/2020
13km outing in 8 with 3 x 2.7km pieces. Really tough session, but improving.
10km outing in coxless 4
26/01/2020
10km in coxless 4
27/01/2020
2km at r24 at 1:49.4 split
5 minute rest
6km starting r22 winding up to r30 at 1:53.0 split
28/01/2020
Deadlift: 60/5, 100/3, 140/3, 160/3, 180/3, 100/5
Cable Row: 52/10, 73/8, 86/6, 100/4, 107/2
Bench Press: 60/8 70/8, 80/4, 60/8
8 minute core circuit
29/01/2020
2kn warm up row
3 x 1.5km
Just died. Lot of fatigue in the legs today
30/01/2020
Squats: 60/30, 60/30, 60/30, 60/30, 100/5, 120/5, 140/8
Superset:
Weighted Pull Ups: BW/8, 5/6, 10/5, 15/3
Weighted dips: BW/16, 5/12, 10/10, 15/6