Ok, so I have not been filling my training log in much. Basically the last week has just been lots of outings. Often short, trying to perfect race starts etc. Saturday we got to semi final, but I made a mistake at start costing us massively and ultimately we lost the race by less than half a boat length. On Sunday in the 8 we made it to the final which was a huge achievement considering we were expected to be out first round. In final we lost by quarter of a boat lengt against the university team. This was huge and I can’t believe we were so close. I don’t know where that performance came from but we were expected to lose by a long way. This is very promising for next year.
13/06/2011
Deload weights session.
Squats: 60/3, 70/3, 80/3, 90/3, 100/3, 110/3
Bench Press: 60/3, 65/3, 70/3, 70/3, 75/3
Pull Ups: BW/3, BW/3, BW/3, BW/3
I am having few dys off this week. I am going to be climbing ben nevis and just winding down. At start of next week Summer training starts. This will be massive and I will be working towards targets of sub 6.20 2k. Sub 17 minute 5k and over 8400m over 30 minutes rate 20.
18/06/2011
Deadlifts: 60/3, 100/3, 110/3, 115/3, 120/3, 125/3
Barbell Row: 60/3, 70/3, 80/3, 80/3, 60/3
Standing Military Press: 40/3, 50/3, 45/3, 40/3
3 x 1 minute plank
20/06/2011
4 x 2k at an average of 1:50.9 split rate 19.
21/06/2011
AM
Squats: 60/5, 100/3, 120/3, 130/3, 140/3, 150/2
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 115/1
Weighted Pull Ups: BW/3, 10/3, 15/3, 20/3, 25/3, 30/3, 35/1(PR)
DB Swings: 22.5/8, 22.5/8, 22.5/8
PM
6k outing in 4 man crew.
2k on ergo at around 1:58.0 split rate 18
23/06/2011
9k UT2 on the ergo at 2:01.0 split rate 17. Should have been longer, but muscles are very tight today. May go for a light recovery jog later.
Last Saturday I fell over on my ankle and got soft tissue damage, leaving me unable to walk for a couple of days. Since then I have done some upper body weights and some light walking and training on the stationary bike, but now I plan on starting my Summer training now that it is giving me little bother. For the next week or so I will be approaching training with caution, but hopefully my ankle shouldn’t be a problem anymore.
AM
10k UT2 on the ergo rate 17. Light session to ease back into it averaging a 2:02.2 split.
PM
Deadlifts: 100/3, 130/3, 150/3, 170/3, 175/2
Machine Seated Shoulder Press: 55/3, 65/3, 75/3, 85/3, 95/3
Pull Ups: 8, 6, 6, 5, 5
1 Arm DB Row: 26/10, 30/8, 30/8, 30/8
Weight session was fairly light. No chain means no weighted pull ups while I am back home.
05/07/2011
90 minute cycle on stationary bike, distance of 48.8km.
06/07/2011
AM
DB Romanain Deadlifts: 12/10, 12/10, 12/10, 12/10
DB Swings: 22/8, 22/8, 22/8
Hanging Leg Raises: 12, 12 12
3 x 1 minute plank
15 minutes on stepper
15 minutes on crosstrainer
PM
3 x 1500m on ergo averaging 1:47.4 split rate 23. Cut intervals short on higher intensity pieces. Ankle still not 100% so stopped; no sense in worsening it.
07/07/2011
50k on the stationary bike. Completed in 85.14. Really happy with the pace today.
08/07/2011
Squats: 60/5, 100/3, 110/3, 120/3, 130/3, 140/3
Bench Press: 60/5, 80/3, 90/3, 100/3, 105/3
Pull Ups: 10, 8, 6, 6
Planned to take it pretty easy today, but was pleased with way the weights went up without difficulty.
10/07/2011
2 x 6k on ergo rate 18 averaging 1:58.6 split.
First one: 1:58.4 split rate 18
Second one: 1:58.8 split rate 18
Quite happy with pace especially with killer leg soreness from squats Friday. Tomorrow I plan on doing slightly longer as I build back up into erg training (may go at slightly slower pace). Ankle seemed fine and was quite happy with rhythm and technique. Aerobically was not too difficult, just legs hurt like hell.
11/07/2011
AM
55ish minutes UT2 on ergo averaging 2:02.5 split rate 17. Cut 5 minutes short for spending too long on 1 piece of equipment, so some guy who couldn’t erg for shit could use it.
PM
Deadlifts: 60/5, 100/3, 140/3, 180/2, 205/1(PR), 180/3
Barbell Row: 60/5, 100/3, 105/3, 110/3, 115/3, 120/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 120/FAIL(PR attempt)
Notes:
Was not expecting new PR on deadlift, it went up slowly, but cleanly. Probably had a few kg more in me, but am very happy with that.
AM
2k on ergo at 1:56.4 split rate 18
2 sets of complexes using 16kg dumbells, 8 reps per exercise:
Deadlift
Romanian Deadlift
DB Bent Over Row
Squat
Push Press
Explosive Dead Hang Pull Ups: 5, 5, ,5
Leg Curl with Single Leg Balance: 10, 10
Stir the Pot: 5, 5 (in each direction)
15 minutes on Crosstrainer
PM
60 minutes on the ergo UT2, averaging 2:00.7 split rate 17. Was pleased with this, times moving in right direction.
14/07/2011
30 minute ergo rate 20. Managed 8007m at 1:52.4 split. Was extremely difficult and took a huge effort in last few minutes to scrape over 8k. Was a little disappointed it took so much effort to only just reach 8k.
15/07/2011
AM
Squats: 60/5, 100/3, 120/3, 130/3, 140/3
Machine Seated Shoulder Press: 65/3, 75/3, 85/3, 95/3, 100/3
Pull Ups: 8, 8, 6, 7
PM
40 minutes on ergo UT2 averaging 1:59.7 split rate 17.
16/07/2011
2 x 6k UT2 averaging 1:59.5 split rate 17.
Only did 2 as my ankle felt a little achy towards end of 2nd one. It was first time I have trained without ankle support since the injury.
15 minutes on crosstrainer level 15
17/07/2011
AM
45 minutes of core, flexibility and mobility work
PM
60 minutes on the ergo UT2, averaging 1:58.7 split at rate 17.
18/07/2011
AM
Deadlifts: 60/5, 100/3, 140/3, 180/2, 190/1
Barbell Rows: 60/5, 100/3, 110/3, 115/3, 120/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 115/3
PM
2 x 6k, 90s rest averaging 1:57.2 split rate 18.
15 minutes on crosstrainer level 15.
19/07/2011
AM
100 Press Ups
50 V-Sits
Lying Leg Curl with Single Leg Raise: 10, 10
Stir The Pot: 5, 5, 5
20 minutes stretching and foam rolling
PM
90 minutes on stationary bike doing 54.57km.
25/07/2011
12k on ergo rate 17 averaging 2:00.5 split.