28/12/2024
60m on erg bike 261 watts per hour
29/12/2024
3x400m
3x300m
3x200m
3x100m
1km r 16
400m
300m
200m
100m
1 minute rest between each averaging 1:38.6
30/12/20247
AM
CrossFit session (weight 24kg)
50 calories
50 box jumps
50 KB Swings
50 lunges
50 KB cleans
50 Push Ups
PM
3x20m erg r18 at 2:03.0 split
31/12/2024
24m erg bike 1:47.7 split
5m rest
8m erg bike 1:45.5 split
2/1/2025
6x1500m on erg with 2m rest averaging 1:50.2 split
Better than just before Christmas, but a way off my November pace
3/1/2025
10 minutes to complete each round, rest in remaining time:
Round 1:
3 x following
30 bar jumps
20 power cleans with 40kg
10 Burpees jumps over bar
Round 2:
4km on bike erg
Round 3:
3 x following
30 bar jumps
20 Snatch with 30kg
10 Burpees jumps over bar
Round 4:
2km row
Bike and row was easy. Bar work was tough by 3rd round. Completed all but round 3, only got 13 reps on Snatch before time was up.
4/1/2025
8km in a double
13.5km in a double minimal rest
5/1/2025
Rest day due to rowing being cancelled. Managed a 6km hike in snow though.
6/1/2025
AM
A1: Sled Pull: 150/30m, 150/30m, 150/30m
A2: Sled Push: 150/30m, 150/30m, 150/30m
B: Squats: 60/5, 100/5, 120/5, 140/4, 60/30, 60/25
C1: Clean and Press: 50/3, 50/3, 50/3, 50/3
C2: Pull Ups: 5,5,5,5
PM
75 minutes on erg bike at 251 watts per hour. AHR - 137, MHR - 155
20/1/2025
20x375m sprints on erg 1m rest at 1:42.1 split
24/1/2025
30m erg bike 278 watts per hour
25/1/2025
Double outing
26/1/2025
Double outing
27/1/2025
AM
45 minutes erg bike steady at 228 watts per hour
PM
5 rounds
64kg farmers walk 20m
Dead hang 20s with 7.5kg
Dead hang 20s bodyweight
4 rounds
20 wall balls
15 sit ups
20 DB snatch 22.5kg
29/1/2025
16m 1:49.7 on erg
5m rest
24m 1;52.7 on erg
1:51.5 overall
What a blast from the past. The first posts reminded me of rowing at Oxford, and when I saw the timestamps I realized I was actually there when this log started. I rowed at the college level so nowhere near as good as you but really what a moment in time.
Nothing else to add but hope life has been good in the past 10 years.
@Intermediate good to see another rower here
Been a long slog after couple of years off competing, but slowly coming back. Mainly doing it as something to keep fit, provide some fulfilment as well as the social side
1 Like
30/1/2025
6 x 3km 2m rest on erg bike 1:44.1 split
1/2/2025
Double outing
2/2/2025
Double outing
1 Like
Love to hear it, you competing with your town/city now? I sprint with mine the part of the year when Iām back in the UK. Some surprisingly good athletes around at the county level
Yeah just with local club. Still got a few more years in me yet. There are some big London clubs, a lot of others have ups and downs depending on who chooses to compete.
3/2/2025
6 x 3 reps 60kg thrusters superset with 5 pull ups
Ramp up to 70kg thruster
Still rubbish with my cleans. Struggled to get catch position right and this hurts my wrists. The squat into push press, I have a lot more there.
4/2/2025
24m row 1:58.5 split
Unfinished session, just didnāt have it in me
5/2/2025
Much needed rest day
6/2/2025
8x1500m on erg alternating r26 and r22 at 1:48.5 split with 2m rest.
8/2/2025
Double outing
9/2/2025
Double outing
10/2/2025
A: Squats: 60/5, 60/5, 100/5, 100/5, 120/3, 120/2, 60/5
B1: Bench Press: 60/8, 60/8, 60/8
B2: Cable Row: 87.5/5, 87.5/5, 87.5/5
C: Ab Wheel rollouts: 10,10,10
Slacked off with weights so kept it sensible. More there, just know I get killer soreness if I slack off consistency.
11/2/2025
AM
3x20m erg 90s rest at 2:00.7 split
PM
30 x 30s on 30s off alternating erg, bike erg, ski erg and assault bike
Intense effort
13/02/2025
6x3k. Sprints on erg bike 2m rest at 1:45.0 split
15/02/2025
Double outing including 3rd fastest we have ever done on time trial course for 2x2.9k
Had some really good momentum until illness struck. But been back on it this last week
28/2/2025
AM
9km outing
PM
3x20m 90s rest on erg at 1:59?3 split
29/2/2025
15km outing
12km outing
30/02/2025
Warm up erg sprints and 20s max meters I could do (129)
A: Squats: 60/5, 100/3, 100/3, 120/3, 130/3, 130/3
B1: Cable Row: 75/5, 75/5, 75/5
B2: Push Ups: 15,14,12
4/3/2025
3x10m rate builds on erg 5m rest averaging 1:49.0 split (probably about 2s split pace lost over last few weeks)
6/3/2025
5x200m sprints on erg 1m rest at 1:27.8 split
10m rest
1500m 1:43.7
5 rest
1000m 1:46.6
4m rest
500m 1:34.4
Average 1:43.0. Plan is to get this under 1:40 again
1 Like
24/03/2025
A1: Sled Drags: 150/10m, 150/10m
A2: Sled Push: 150/10m, 150/10m
B: Squats: 60/5, 100/5, 120/5, 130/5, 60/20
C1: Bench Press: 60/8, 70/5, 70/5
C2: Cable Rows: 60/8, 75/5, 75/5
25/03/2025
10 x 500m erg, 10 Burpees
Averaged mostly low 1:40s splits
26/3/2025
75 minutes on erg bike at 222 watts per hour
27/3/02025
5x200m 1m rest at 1:27.5 split
10m rest
1500m 1:42.6 split
5m rest
1000m 1:40.8 split
4m rest
500m 1:39.7 split
Only the 500 I faded
29/3/2025
10km row in 4
8km row in double with 6x500m sprints
31/3/2025
11km row in 4
1/4/2025
2k test 6:43.3
A bit of a flop to be honest, lost it in the middle
2/4/2025
30m erg bike at 1:51.9 split
15/04/2025
2x10m on erg 5m rest at 1:48.7
17/04/2025
5x200m 1m rest erg at 1:27.8 split
1500m at 1:42.4 split
6m rest
1000m at 1:39.5 split
4m rest
500m at 1:35.8 split
18/04/2025
Double outing
19/04/2025
Double outing
22/04/2025
3x10m erg bike at 1:45.2 split 3m rest
26/04/2025
10km in 4-
2x30m bike erg 1:51.9 split
27/04/2025
Double outing
29/04/2025
Superset
Ring Push Ups: 10,8,6,4,2
Guerilla rows with 32kg: 20,16,12,8,4
2x500m row
15 down ups
2x250m row
12 down ups
250m row
9 down ups
2/5/2025
A: Deadlifts: 70/3, 120/3, 120/3, 150/3, 150/3, 170/1, 170/1
B1: Box Jumps: 3,3,3
B2: KB Swings: 32/10, 32/10, 32/10
C1: Lat Pulldowns: 50/10, 65/6, 72.5/5
C2: Handle Push Ups: 15, 14, 12
13/5/2025
3x 10m 5m rest
1:47.2 split
1:49.3 split
1:47.6 split (last one on bike)
14/5/2025
A: Squats: 60/5, 100/5, 120/3, 130/3, 140/3, 60/20
B1: Barbell Overhead Press: 50/6, 50/6, 50/8
B2: 75/6, 75/6, 75/6
PM
10km row in 4-
28/05/2025
2km test 6:37.8 1:39.4 split
Better attempt this time
Shocking performance on the water last weekend, but time to put it right
5/6/2025
A1: Overhead Press: 40/5, 50/5, 60/4, 62.5/3
A2: Lat Pulldown: 65/8, 72.5/5, 80/5, 80/5
B1: Sandbag Carries: 50/20m, 50/20m, 50/20m
B2: Sandbag Cleans to Shoulder: 50/6, 50/6, 50/6