22/02/2011
12k on the ergo, again technical work. Parts of it were done at aerobic split, but main focus was on power curve and making sure I did not open my back to early. Hopefully these exercises will transfer to more efficiently applied power in the boat.
23/02/2011
28 1 minute sprints spread over 6 hours in the charity ergo challenge against our rival college. We lost by just under 5k, improvement on last year. This was extremely painful and I had to to do far too many sprints due to the lack of men we had compared to them. On pretty much all of them I kept around a 1:27.00-1:28.00 split apart from a couple in a middle which slowed and my penultimate one where I probably averaged around a 1:21.00 split.
24/02/2011
Deadlift: 50/5, 90/3, 130/3, 150/3, 170/3, 180/1, 150/3
Seated Machine Shoulder Press: 55/5, 65/5, 65/5, 65/5, 65/5
Notes:
Since yesterday I have had a pain in my lower abs and by the end of the deadlifts it was quite bad. I tried standing mulitary press, but I felt very uncomfortable stabilising myself just with the warm up weight hence the need to use the machine. When I tried pull ups it was very painful so decided best to stop there because last thing I need is an injury just as I am getting back into things.
25/02/2011
2 x 7500m UT2 on the rgo 1 minute rest. Average 1:58.8 split rate 18.
27/02/2011
10 squat jumps
10 press ups
10 burpees
10 sit ups
Run from boathouse up steps across bailey and back down to river path then back to the boathouse.
Repeat 5 times
I posted a time of 46.46. This was terrible and I came 6th in the boatclub. Absolute pitiful performance.
PM
8k technical outing. Went terrible. Our control and technique in boat is non-existent at the moment and all power and fitness is going to waste due to us being unable to apply it properly. Since the regatta win in january things have gone downhill big time and I don’t really know why.
28/02/2011
Squats: 60/5, 100/3, 120/3, 130/3, 130/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 105/3, 60/3
Weighted Pull Ups: BW/5, 10/3, 15/3, 15/3, BW/5
Notes:
Feeling overloaded with work at the moment and my legs and ankles were very sore from the running yesterday. The next days will be very busy, but hopefully it will ease a little after that. Tomorrow is the elections for the boat club where I am running for men’s captain so hopefully that will go well so I can get back to concentrating on rowing and getting my weight numbers up. There is no excuse for the lack of progress in both my strength levels and technique on the water. It is time to push on and get out of this plateau.
01/03/2011
AM
2 x 12 minutes UT1 5 minutes rest between. Averaged 1:52.9 split at rate 22.
03/03/2011
Surprise 2k test today just what I wanted. I got 6:42.9.
Not great, but unexpected test and not done enough lactate work. Did feel like I could have gone faster to be honest, I think I gave in mentally which is weak. Hoping to get that down to 6:30 reasonably soon.
04/03/2011
My birthday today so limited my training to just a fun weights session.
Deadlift: 90/3, 130/3, 150/3, 170/3, 185/1, 150/3
Barbell Row: 50/5, 90/3, 100/3, 102.5/3, 105/3, 110/3, 90/3
Standing Military Press: 40/3, 50/3, 55/3, 60/3, 60/3, 50/3
05/03/2011
Outing in a single scull. Very short outing just paddling near landing stage as it is really difficult and am just trying to learn basics.
06/03/2011
AM
8k outing in a 4 man crew.
PM
25 minute run
07/03/2011
AM
8k outing in 8 man crew.
PM
Weighted Pull Ups: BW/5, 10/5, 20/3, 25/3, BW/5
Squats: 60/5, 100/3, 120/3, 140/3
Bench Press: 60/5, 80/3, 90/3, 100/3
Notes:
Was in a massive rush with weights today as I have a meeting to get to so got it done in less than half hour. Was pretty brutal with so little rest, but glad I managed to fit heavy weights in.
08/03/2011
AM
7500m UT2 at 1:59.1 split rate 18.
Just light training today as I have outing plus a race tomorrow and I had to fill in to cox a crew first thing this morning so had to stop, in order to get ready for lectures.
09/03/2011
AM
8k outing in an 8 man crew
PM
1.6k race in 4 man crew (2 changes from last race with me also moved to stroke seat). Only a small event, but will be interesting to see where we are at after recent abysmal performances in the 4.
12/03/2011
5k head race in 8 man crew
14/03/2011
AM
Run
4 x 500m sprints on ergo averaging 1:36.7 split at rate 28 with 3 minutes rest between each.
PM
Squats: 60/5, 100/3, 120/3, 140/3, 150/3, 100/3
Barbell Row: 90/5, 100/3, 110/3, 115/3, 100/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 110/2
15/03/2011
2 x 6k on the ergo 90s rest averaging 1:59.6 split rate 17.
Plank x 3
Side Plank each side x 2
17/03/2011
AM
6k outing + 2 x 1k time trials in 8 man crew
PM
8k ergo challenge no rest between these:
2k at 1:50.5 split rate 23 done in 7:22.3
5k at 1:49.9 split rate 25 done in 18:19.3
1k at 2:07.6 split rate 20 done in 4:15.3
This was brutal and I was definitely suffering from morning time trials. Should have really hit under 18 minutes for the 5k.
18/03/2011
AM
8k outing in 8 man crew
PM
Deadlifts: 90/5, 130/3, 150/3, 170/2, 200/1 (PR!)
Weighted Pull Ups: BW/5, 10/3, 20/3, 25/3, BW/8
Smith Machine Standing Military Press: 40/5, 50/3, 60/3, 70/3, 70/3
Plank 90s
Notes:
Absolutely stoked about the deadlifts today. Was not sure whether I would even lift it, but once I got it off the ground I knew I would get the 200kg that has eluded me for so long. Made much happier considering how shit the rowing is going at the moment.
19/03/2011
4k outing in a double scull. I definitely want to spend more time in a double and single to work on technical issues, but also I am more accountable rather than having to rely on others to be pushing hard in the boat.
20/03/2011
16k outing in an 8 man crew.