6/6/2025
8 sets of weighted sit ups with 20kg
7m row 1:43.8 split
7m of burpess over wall - 37
7m of single overhead DB Lunges 17.5kg - 66
7/6/25
8 minutes circuit
Muscle up progression using bar and box
A1: Ring Hold: 10s, 10s, 10s
A2: Ring Dips: 4,4,2
B1: Pull Ups: 9,8,4
B2: Croc Rows: 32.5/8, 32.5/8, 32.5/8
8/6/2025
20*300m 90s rest on erg
First 5 r22, next 5 r24, then r26 and last 5 at r30
Averaged 1:38.2
9/6/2025
1h 42m bike to Blender sufferfest video
10/6/2025
4- outing with 5x500m sprints
13/6/2025
A: Deadlift: 70/5, 120/3, 120/3, 150/3, 150/3, 180/2, 180/1
B1: Cable Rows: 75/5, 75/5, 75/5
B2: Handle Push Ups: 14,14,16
14/6/2025
4- outing. Race prep before last race of season
15/6/2025
Finally won a race this season!
4- nailed the start and won a gritty but scrappy race in a strong headwind.
17/6/2025
Hip mobility and Plymouth warm up
8 rounds of
200m run
10m walking lunges
5m Burpees broad jumps
Finished in 11:54
My running is very slow. Got to correct that
18/06/2025
Ring Dips: bw/3, bw/3, 5/1, 10/1, 15/1
Close Grip Bench Press: 40/5, 60/3, 70/3, 803
Pleased to do weighted ring dips for first time. Close Grip Bench was much more comfortable than few weeks ago. Should be hitting 90kg very soon and over 100 normal grip.
18m in 3s
Bike erg
60kg sandbag clean and hold
Plank
Rotate every time sandbag gets dropped
Managed 8708m
21/6/2025
30m bike 1:53.3 split
22/6/2025
8300m averaging 1:38 split
21km 4m rest r20 at 1:48.7 split
300,200,100m sprints finishing sub 1:20
23/6/2025
Warm up on ski erg, lunges and press
Strength Superset
A1: Reverse Lunge, 40/8, 60/8, 70/8, 60/8
A2: Squats: 40/4, 60/4, 70/4, 60/4
Fast as possible:
30 calories on erg
30 cleans 40kg
20 overhead press 40kg
10 clean and jerk 40kg
5:03
10/07/2025
3x20m erg r18 at 1:59.8 split
Tough in the heat
11/07/2025
12km outing in 4-
13/07/2025
10km in 4-
14/07/2025
10m erg r24 at 1:48.7 split
15/07/2025
Double Unders drills
Lunge drills
As fast as possible
50,40,30,20,10 single unders
10,10,10,10,10 lunges 20kg each hand (first 2 rounds normal, 2nd 2 rounds front rack, last round overhead)
Been a long holiday so feeling quite unfit. However, I did manage a run, couple of bikes and 2 weights sessions. Yesterday was first proper session back into it.
27/08/2025
60m on erg bike at 1:56.0 split
Heart rate not too high.
29/08/2025
2x20m erg 2m rest at 2:02.1 split r19
30/08/2025
Clean technique session
15 sets doing paused cleans with 50kg
Front squats (paused 3s at bottom): 50/3, 60/3, 70/3, 80/3
31/08/2025
10km rowing in coxless 4
1/9/2025
AM
60m bike 1:54.8 split
PM
Giant Set:
Floor Press: 40/15, 40/15, 40/15
Push Ups: 12, 12, 12
Tricep Extension: 20/9, 20/9, 20/3
AMRAP in 15m
200m run
1 strict press (50kg)
400m bike
1 strict press (50kg)
Increase reps by 1 each round. Managed total of 33 strict press, so just into round 6
02/09/2025
Squats: 60/4, 80/2, 100/2, 120/2, 140/4
Every 3m rotate twice through following
1: 200m row sprint, 15 lb swings 24kh
2: 200m ski erg sprint, 15 v sits
3: 400m bike, 10 box jumps
03/09/2025
3x 20m erg 2m rest at 1:59.4 split. Tough towards end. But a solid aerobic session.
1 Like
27/9/2025
12km in 4-
28/9/2025
10km in quad
29/9/2025
15*300m 1.30 rest on erg at 1:37.5 split
30/9/2025
AM
Strict Press: 40/2, 50/2, 60/2, 65/2, 70/2, 60/2
Every 4 minutes 3 minutes on 1 minute off for 4 rounds
20kb swings 24kg
16 down ups
12 single arm kb press 24kg
Pike push ups as many as possible
Managed only 16, this was hard
PM
2 x 22m erg at r20 1:57.3 split
2/10/2025
5x1500m alternating r20 and r24 90s rest at 1:51.5 split
Really blew up today. Was aiming just under 1:49
Some good work, especially the 300s!
1 Like
06/10/2025
Deadlift: 60/3, 100/2, 140/2, 160/2, 180/2, 190/2
4 rounds
15 KB swings 24kg
15 Burpees
10 toes to bar
Row
Would have had 200kg x 2, but tweaked hamstring
08/10/2025
30m bike 1:57.8
09/10/2025
6x1500m alternating r24 and r20 averaging 1:50.1 split.
11/10/2025
17.5km in 4-
12/10/2025
6km technical 4- session
8x750m sprints in 4-
1 Like
4/11/2025
3x19m r20 2m rest at 1:55.6
6/11/2025
8x1500m 2m rest at 1:51.7. just the last 2 slowed me down
11/11/2025
24m bike erg 1:47.6 split
Picked up a cold
18/11/2025
24m r20 at 1:56.6
5m rest
16m r22 at 1:53.7
1 Like
19/11/2025
Base work then 3*1km on erg building to 1:42 split 1k
20/11/2025
6*1500m r26 and r22 2m rest at 1:48.9 split.
22/11/2025
Double outing in coxed four
23/11/2025
12km in coxed four
25/11/2025
40m bike erg 1:50.4 split
26/11/2025
19*200m sprints 90s rest at 1:34.4 split alternating r24 and r32
300m sprint at end 1:24.4 split. Would have been faster but I messed up the rolling start
1 Like
Itās been a while, but starting to gain a level of consistency. Inconsistent lifting has made me quite weak, but I reckon by march I will be a long way back
26/01/2026
A: Squats: 60/5, 80/5, 100/5, 120/5, 130/3, 60/25, 60/25
B1: Shoulder Press: 50/5, 50/5, 50/5, 50/5
B2: Pull Ups: 5,5,5,5
C: Ab Wheel Rollout: 10,10,19
1 Like
27/01/2026
16m erg r24 at 1:51.4 split
5m rest
24m erg r22 building up to 32 1:54.5 split
1:53.4 average
1 Like
Been following your log. Curious as to what your best 2k erg is, and what your pace and rate is for various training bands. The times you listed for your latest sessions are quite impressive. When you are deep into the season how many meters are you doing a week, and do you do 2x erg sessions a day often? Iām still trying to figure out what Iāll need to do to get a sub 7 2k. Think Iām close, but itās getting tough at 67. Keep going!!
@Markdavid hello. I have a bit more to go but after rubbish time with illness and work, I managed to find a bit of consistency.
My PB is 6.33, at 34 I still think 6.30 is in there.
What are you hitting at the moment?
Depending whether it is power or aerobic fitness you need most. I typically do 4 water sessions, 2 erg sessions and should be doing 2 weights and 1 long bike on top.
My suggestion would be to split some distance work and interval work depending how many sessions you are keen to do. Make your intervals longer like 1500s whilst you build base, then when getting closer to to more anaerobic sprints. 201 minutes with 1 minute rest. 8500 are really good sessions. But you canāt slack of base work.
Iām a big believer in weights to support it too, even though last year I sucked in keeping the consistency.
1 Like
28/01/2026
75 minutes on erg bike at 1:59.3 split
29/01/2026
6x1500m erg 2m rest averaging 1:48.9 splits.
Alternated r26 and r22. 26 was around 1:46 /47 and the r22 1:51 approximately
30/01/2026
AM
2km warm up row
3375m sprints 1:40
5100m sprints
500m at 1:29.8. a little slow but legs feeling the fatigue of this week
PM
A1: DB Bench Press with 6s negative: 22.5/8, 22.5/8, 22.5/8
A2: Supinated Pull Ups with 6s negative: 4,4,4
90s on 90s rest twice through
A: 21 Jumping Pull ups then max box jumps 30 inch
B: 15 deadlifts 120kg, then as many calories on ski erg
C: 9 wall walks, as many sandbags squats with 60kg