13/01/2011
30 minutes steady state rate 16 on the ergo averaging 2:01.3 split.
14/01/2011
AM
12k outing in 8 man crew
PM
4k technical outing in 8 man crew
15/01/2011
AM
8k outing in a 4 man crew
PM
10k rate 22 averaging 2:00.5 split. Annoying because before cramp hit I was at 1:52.5 split over 4k in and still going strong.
16/01/2011
3 x 2k on the erg r22, r24, r26 with 4 minutes rest between each. Averaged a 1:47.9 split.
18/01/2011
30 minute run first thing in the morning. Much tougher than I imagined, can tell I have not run for a long time.
03/02/2011
10k on the ergo at rate 20 averaging 1:59.7 split. Shit, but I am coming back from illness.
Notes:
Last few weeks have been terrible for training. I got ill, but had to force myself to do a couple of outings ready for a head race and regatta race done the weekend before last. However our 8 crew went on to win both categories and we won our first piece of silverware. As good as the regatta win was I fell ill again next day and few days later found out I had tonsillitis. For just under a week I hardly had any food as my throat was that bad so pretty much lived off soup, protein shakes and antibiotics. Today was my first day back training so I plan on easing back into it before trying to get my fitness back to where it was. Today’s ergo session was a terrible time, but hopefully it won’t be long before I am back to where I was.
04/02/2011
2 x 6k on the ergo with 90s rest UT2 rate 18 averaging 2:01.6 split.
07/02/2011
Squats: 60/5, 80/3, 100/3, 110/3, 120/3, 100/3
Barbell Rows: 50/5, 90/3, 90/3, 92.5/3, 100/3, 90/3
Bench Press: 60/5, 70/3, 80/3, 90/3, 60/5
Notes:
Well first weight session in a month. It is poor that I have not done any weights for that long, but now I just need to get back to where I was. Today I took it slow just to see where I was at. This session wasn’t particularly tough, but I just wanted to see how I was coming back from illness. Hopefully in a few weeks time my numbers will be back where they should be.
08/02/2011
2 x 20 minutes averaging 1:59.9 split rate 18.
10/02/2011
30 minute ergo rate 22 averaging 1:53.3 split.
Notes:
Massive improvement, I feel like I am getting back to normal. Still a little off my best, but that is to be expected. Today was a massive confidence boost though to show I can still hit reasonably respectable times and hopefully over next few weeks can start progressing from where I was a month ago before illness.
11/02/2011
Deadlift: 60/5, 90/3, 110/3, 130/3, 140/3, 150/3, 130/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 20/3, 20/3, BW/3
Military Press: 40/5, 50/3, 50/3
12/02/2011
AM
8 Pull Ups
16 Dips
24 Squats(50kg)
90s rest
8 Pull Ups
16 Dips
24 Squats(50kg)
90s rest
5 Pull Ups
10 Dips
15 Squats(50kg)
2 complexes with 30kg 2 minute rest between
Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Back Squat
Core Work:
DB Swings: 18/10, 18/10, 18/10, 18/10
Plank: 105s, 82s
PM
Swimming:
5 x 100m freestyle 2 minutes for each 100m including rest
3 x 100m breastroke 2.5 minutes for each 100m
4 x 25m freestyle sprints
4 x 25m butterfly sprints
Notes:
Brutal day today. Been a long time since I have done stuff like this and I certainly found it tough going. Swimming used to be so easy, I am sure I was faster when I was 11 years old.
13/02/2011
8k outing in an 8 man crew
14/02/2011
3 x 6k on the ergo UT2 with 90s rest, averaging 2:01.4 split.
15/02/2011
Bench Press: 60/5, 80/3, 90/3, 100/2, 90/3, 80/3
Squats: 60/5, 100/3, 120/3, 140/3, 100/3
Notes:
Massively busy at the moment with uni work and assignments to hand in. Only had half hour today and this was not helped by the gym being packed and nearly every piece of equipment being used hence the really short session.
17/02/2011
AM
2 x 7500m on the ergo UT2 at 1:59.8 split rate 17
PM
7 x 1 minute flat out sprints on the ergo. Practice for a charity ergo challenge where you row flat out 1 minute before quick changeover to the next person. We are rowing distance from north of england to london.
18/02/2011
8k outing in 4 man crew
19/02/2011
2 head races today. I am absolutely exhausted, but will post results up when I get them.
20/02/2011
AM
8k outing in an 8 man crew
PM
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 80/3
Barbell Rows: 50/5, 90/3, 100/3, 105/3, 110/3, 90/3
Ab and core work
Notes:
Got results back from yesterday’s race. SHIT! Our 1st 4 lost to our 2nd 4 and nearly beat by another one of our crews. Completely unacceptable. Although I have fitness and strength targets, huge amounts of technical work is needed at the moment so they may have to be put on hold. There is no lack of power in the boat, just the control as a crew is awful hence power is not being applied efficiently at all.
21/02/2011
5k technical ergo piece. Split is irrelevent. I mainly focused on applying power correctly looking at the power curve on the screen. I split my stroke up a lot to legs only and then legs and back, to ensure I do not open my back to early. Boring, but neccessary after the weekend as I do not plan on a repeat performance of that race ever!