22/09/2021
4 x 1500m alternating r24, r20 with 2 minute rest averaging 1:48.7 split.
23/09/2021
A: Squats: 100/8, 100/8, 100/8
B1: Squats: 60/20, 60/20, 60/20
B2: DB Row: 32/8, 32/8, 32/8
C1: Dips: 8, 8, 8
C2: DB Shoulder Press: 20/8, 20/8, 20/7
25/09/21
13km in 8
10km in 8
26/09/21
13km in 8
10km in 8
27/08/2021
AM
40 minute bike ut2, 189 watts per hour average 135 bpm heart rate
PM
Power Cleans: 60/5, 60/5, 60/5
Superset:
Deadlift: 120/8, 140/8, 140/8, 140/8
Bench Press: 75/8, 75/8, 75/8, 75/8
Barbell Row: 90/6, 90/6, 90/6, 90/6
29/09/2021
4 x 1500m alternating r24, r20 2 minute rest at 1:48.0 split
30/09/2021
Power Cleans: 60/5, 60/5, 60/5
Squats: 60/8, 100/8, 120/8, 120/8
Superset:
Squats: 60/20, 60/20, 60/20, 60/20
DB Row: 38/6, 38/6, 38/6
Duperset:
Pull Ups: 7, 7, 5
Dips: 14, 14, 10
02/10/2021
13km outing in 4
10km outing in double
03/10/2021
13km outing in coxless 4
13km outing in coxless 4
04/10/2021
3 x 16 minutes on erg r20 at 1:55.6 split 2 minute rest
06/10/2021
6 x 1500m 2 minute rest at 1:48.5 split
8/11/2021
2 X 24 minutes on erg at r20 at 1:58.2 split 2 minute rest
9/11/21
AM
6km in double
PM
Clean Pulls: 40/5, 40/5, 40/5, 40/5
Superset 1:
Front Squats: 60/6, 60/6, 60/6, 60/6
Barbell Rows: 70/6, 70/6, 70/6, 70/6
Superset 2:
Deadlift: 140/6, 140/6, 140/6, 140/6
Bench Press: 80/6, 80/6, 80/6, 80/6
Superset 3:
Pull Ups: 8, 8, 6
KB Swings: 20/5, 20/5, 20/5
10/11/21
4 X 1500m r24 r20 alternating 2 minute rest
Averaged 1:47.1 split
11/11/21
AM
10km in double
PM
Power Cleans: 60/5, 60/5, 60/5
Squats: 120/8, 120/8, 120/8, 120/8
Superset:
Squats: 60/20, 60/20, 60/20
DB Row: 40/6 40/60, 40/6
6 minute core circuit
13/11/2021
9km outing in 8? Poor.
8km outing in with 2 X 2.75km time trials
14/11/2021
10km in coxless 4
9km in quad
15/11/2021
2 X 20 minutes r20 at 1:53.1 split 2 minute rest.
16/11/2021
AM
6km in a double
PM
Power Cleans: 50/3, 50/3, 50/3, 50/3
Superset:
Front Squats, 60/5, 60/5, 60/5, 60/5
Barbell Rows: 80/5, 80/5, 80/5, 80/5
Superset:
Deadlift: 150/5, 150/5, 150/5, 150/5
Bench Press: 80/5, 80/5, 80/5, 80/5
Superset:
Pull Ups: 6, 6, 9
KB Swings: 20/5, 20/5, 20/5
18/11/2021
30 minute bike at 264 watts per hour
Have bursitis in my left arm so had to rest upper body a few days.
20/11/2021
12km 8 outing
11km 8 outing
21/11/2021
3km race in double. Won our band, had a girls 4 impede us which cost us a fair chunk of time and from being fastest mens double of the day.
22/11/2021
24 minute erg r22 at 1:51.8 split
5 minute rest
8 minute erg r24 at 1:48.4 split
1:50.9 split overall
23/11/2021
Limited due to my elbow still
Front Squats: 60/5, 60/5, 60/5, 60/5
Deadlifts: 100/5, 140/5, 140/5, 140/5
8 minute core circuit
24/11/2021
6 X 1500m 2 minute rest in erg averaging 1:46.8 split
25/11/2021
AM
60 minute bike ut2 keeping heart rate averaging under 140, 174 watts per hour
PM
Squats: 100/5, 120/5, 130/5, 140/5
Superset:
Squats: 60/30, 60/30, 60/30
DB Row: 30/5, 30/5, 30/5
Still got some swelling in my elbow so rows were kept light.
27/11/2021
Warm up on bike then 10 minutes flat out at 314 watts per hour
28/11/2021
7km in a single
10km in a coxless 4
29/11/2021
24 minute in erg r22 at 1:51.5 split
5 minute rest
16 minute on erg r24 at 1:51.7 split
Not too bad, but legs were shot today.
I have been erging and cycling, weights been limited due to bursitis but itās getting better.
13/12/2021
24 minute erg 1:50.6 split r22
5minute rest
8 minute erg 1:48.8 split r24
14/12/2021
20 minute light bike
Deadlifts: 60/5, 100/5, 100/5, 100/5
Light day ready for 5k test
15/12/2021
5k test r26 17:50.1
Wasnāt there today, but faster than last year.
16/12/2021
AM
70 minute bike HR below 140 at 180 watts per hour
PM
Squats: 60/5, 90/5, 120/5, 130/5, 140/5, 140/5
Superset:
High rep squats: 60/30, 60/30, 60/30
DB Row: 38/5, 38/5, 38/5
Superset:
Pull Ups: 10, 10, 8
Dips: 10, 10, 10
Elbow felt ok, but upper body little weak after month unable to do much. Squats were ok and glad to be back on it after disappointing test result.
02/01/2022
2.42km run in 12.02
04/01/2022
Lunch:
15 minute yoga flow
PM
Deadlifts: 60/5, 100/5, 130/3, 150/4, 160/3, 160/3
Superset:
Pull Ups: 10, 8, 5
Dips: 20, 16, 10
12 minute core circuit (3 X 3 minute on 1 minute off)
06/01/2022
2.36km run in11.44
07/01/2022
24 minute erg 5 minute rest and 8 minute erg 1.54.5 split
Just getting back into it post illness so itās coming.
10/01/2022
24 minute erg
5 minute rest
16 minute erg r22
Averaged a 1:52.9 split.
Annoyingly got ill so did very little rest of week.
15/01/2022
Double outing in 8
16/01/2022
Double outing in 8
17/01/2022
24 minute erg
5 minute rest
24 minute erg r22
Averaged 1:52.6 split.
Despite illness improved split even over longer time.
18/01/2022
AM
3 X 20 minute erg r18 at 2:04.4 split 90s rest ut2
PM
Power Clean: 40/3, 50/3, 50/3, 50/3, 50/3
Superset:
Barbell Row: 70/5, 70/5, 70/5, 70/5
Front Squats: 40/5, 40/5, 40/5, 40/5
Superset:
Deadlift: 110/5, 140/5, 170/4, 180/2
Bench Press: 70/5, 70/5, 70/5, 70/5
Superset:
Lying leg curls: 32/12, 32/12, 32/12
Rear Lateral Raises: 10/10, 10/10, 10/10
19/01/2022
7 X 1500m 2 minute rest at 1:48.4 split.
20/01/2022
AM
60 minute bike ut2 at 184 watts per hour
PM
Squats: 60/5, 100/5, 120/5, 140/5, 150/5
Superset:
Squats: 60/30, 60/30, 60/30
DB Row: 38/5, 38/5, 38/5
Superset:
Romanian Deadlift: 40/10, 40/10, 40/10
Push Ups: 22, 25, 14
22/01/2022
Double outing
23/01/2022
Double outing
24/01/2022
24 minutes
5 minute rest
8 minutes
Averaged a 1:50.2 split r24
25/01/2022
AM
3 X 20 minute erg r19 90s rest at 2:03.3 split.
PM
Power Cleans: 40/3, 50/3, 50/3, 50/3
Deadlift: 70/5, 100/3, 140/5, 160/5, 180/3, 190/1
Superset:
Barbell Row: 70/5, 80/5, 80/5, 80/5
Bench Press: 70/5, 80/5, 80/5, 80/5
26/01/2022
8 X 1500m alternating r26, r22 2 minute rest averaging 1:47.8 split
27/01/2022
AM
60 minute bike at 187 watts per hour ut2 pace
PM
Squats: 60/5, 100/5, 120/5, 140/5, 150/5
Superset:
Squats: 60/30, 60/30, 60/30
DB Row: 38/5, 38/5, 38/5
Core circuit
29/01/2022
Double outing
30/01/2022
Double outing
31/01/2022
AM
60 minute bike 194 watts per hour ut2 pace
PM
Power Cleans: 50/3, 50/3, 50/3, 50/3
Squats: 60/5, 100/5, 120/5, 120/5
Bench Press: 80/5, 80/5, 80/5
Pull Ups: 10, 10, 8
Core circuit
1/2/2022
,16 minute erg r24
5 minute rest
24 minute erg building from r22 to r30
Averaged a 1:51.1 split
2/2/2022
AM
Technical erg
PM
Power Cleans 50/5, 50/5, 50/3
Deadlift: 70/5, 100/5, 140/5, 160/5, 180/5
Superset
Bench Press: 80/5, 80/5, 80/5, 80/5
Barbell Row: 80/5, 80/5, 80/5, 80/5
Core circuit
3/2/2022
6 X 1500 2 minute rest at 1:46.9 split.
Slack on logging again, but will get back on to it for off season.
A few ergs I want to put down for future including 2k test so I can see progress and kind of pace I was hitting:
17/5/2022
3 X 10 minutes 4 minute rest at 1:48.0 split
First one back from week of illness so started 1.46 then faded.
19/5/2022
5 X 200m sprints 1 minute rest 1:27.6 split
10 minute rest
1500m at 1.41.4 split
5 minutes rest
1000m at 1:39.7 split
2.30 rest
500m at 1:35. 7 split
21/5/2022
2km race in 8, won our band 
1.39.9 average
24/5/2022
2 X 6km 90s rest at 1:58.4 split r18
26/5/2022
2k test 6:34.6 at 1:38.6 split r29
Decent. Sub 6.30 not far away
29/5/2022
30 minute erg bike 1:46.7 split
1 Like
Whatās youāre all time best 2k?
6:34.6 is solid!
@vision1 all time best is 6:30.9, goal is to finally break the 6:30 barrier
31/07/2022
Double session
10km outing in quad
40 minutes ut2 bike at 1:58.8 split
01/08/2022
AM
2 X 20 minutes erg r18 90s rest at 2:09.9 split
Really have to get some consistency down, thatās 7s slower than where I was.
PM
Warm up circuit
Trap Bar Jumps: 28/3, 38/3, 38/3, 43/3, 43/3
Deadlift: 90/6, 130/6, 150/6, 150/6
Superset:
Bench Press: 65/8, 65/8, 70/8
DB Row: 32/8, 32/8, 32/8
Core circuit 2 rounds 45s each
Hamstring Swiss Ball Rollouts
Hollow Hold
Copenhagen Plank
2 Likes
08/08/2022
30 minute erg bike 1:48.2 split
1 Like
26/08/2022
2x20 minutes r20 at 1:54.9 split 2 minutes rest
1 Like
13/09/2022
2 X 24 minutes erg r20 at 1:57.7 split.
1.54.9 and 2:00.9. Burned out in the last one.
1 Like