24/09/2011
3 x 6k row on ergo averaging 1:57.9 split rate 18, 90s rest between each.
25/09/2011
12k row on ergo rate 17 averaging 2:01.9 split. Felt really tired today.
26/09/2011
AM
35 minute gentle run.
PM
6k row on ergo averaging 1:56.7 split rate 17.
Plan is now to rest for 5k test on Wednesday.
29/09/2011
AM
1km in single scull.
PM
8k steady state row in 4 man crew.
01/10/2011
5k test on ergo. 17:48.1 with split of 1:46.8 at rate 24.
Ok not been updating training properly with pre season being very busy. I have had a lot of outings in last few days, but 5k was not too bad for first one of season.
02/10/2011
AM
10k row on ergo rate 18 averaging 1:56.9 split.
PM
8k row in an 8 man crew.
03/10/2011
1.5k swimming.
04/10/2011
AM
Squats: 60/5, 100/3, 120/3, 130/3, 130/3, 100/3
Bench Press: 60/3, 80/3, 90/3, 100/3, 110/3, 60/3
Pull Ups: 12, 12, 9
PM
60 minutes row on ergo averaging 1:59.8 split rate 17.
05/10/2011
60 minute fartlak on ergo.
06/10/2011
5k at 1:49.4 split.
07/10/2011
AM
30 minute run
PM
Deadlifts: 100/3, 140/3, 160/3, 190/1, 140/3
Barbell Rows: 100/3, 105/3, 110/3, 112.5/3, 100/3
Standing Military Press: 50/3, 60/3, 65/3, 70/2, 60/3
09/10/2011
12k outing in 4 man crew steady state rowing.
10/10/2011
3 x 6k row on ergo rate 17 averaging 2:00.0 split.
11/10/2011
AM
8k row in 4 man crew with 4 x 1k power pieces at rate 24.
PM
Light weights circuit:
DB Squats
Light Deadlifts
Pistol Squats
Db Swings
Pull Ups
Leg Raises
Plank
Cable Row
Notes:
Blisters burst open in outing this morning, meaning weights was very light. I ended up struggling to hold most of the weights.
13/10/2011
30 minutes r20 on ergo. Got 8037m, with 1:51.9 split.
14/10/2011
60 minutes UT2 on ergo averaging 1:58.8 split rate 18.
15/10/2011
Deadlifts: 100/5, 120/5, 130/5, 150/5, 100/5
Barbell Row: 60/10, 65/10, 70/10, 75/10
Standing Military Press: 50/5, 55/5, 60/5, 60/5, 65/5
Weighted Cable Crunches
16/10/2011
AM
1 hour basketball
PM
8k outing in 4 man crew steady state rowing.
17/10/2011
3 x 6k rate 17, 90s rest between each averaging 1:57.4 split.
Notes:
Loving training at moment. Whole squad is improving and I am pleased where my fitness is right now and am still happy with my numbers. My HOT-ROX are nearly finished now, but I am leaner than ever; nearly down to 85kg with strength and fitness as good as its ever been. Long may this continue.
18/10/2011
AM
Bodyweight circuits followed by 15 minute jog.
PM
4 x 2k on ergo rate 22 averaging 1:47.2 split with 4 minutes rest between each.
19/10/2011
8k techincal work in a 4 man crew.
20/10/2011
6k row in 4 man crew with one 1k piece (cut short due to technical fault with boat).
21/10/2011
60 minutes on ergo rate 17 averaging 1:59.3 split.
22/10/2011
AM
Deadlifts: 100/3, 140/3, 160/3, 170/3
Barbell Row: 60/10, 80/10, 90/10, 100/6
Standing Military Press: 50/3, 60/3, 65/3, 70/3, 75/3 (Really happy with this = PB I think)
Weighted Abs
PM
Basketball Match
23/10/2011
AM
4k row in novice 8 crew I was meant to be coaching, but one didn’t show.
About 8k running doing both coaching and having to deal with trailerage issues of our boats.
PM
1 hour basketball training
12k row in 4 man crew
Notes:
Man being captain of a rowing club is hard! Absolutely shattered by evening.
24/10/2011
3 x 6k on ergo rate 17 averaging 1:58.5 split, 90s rest. Fairly happy with this considering yesterday.
25/10/2011
30 minutes rate 20 on ergo averaging 1:50.9 split covering 8116m. New PB.
27/10/2011
AM
8k row in 4 man crew with 4 x 1k pieces at rate 24.
PM
Squats: 60/10, 100/5, 110/5, 120/5
DB Bench Press: 15/10, 20/10, 25/10, 25/10
superset with
DB Swings: 15/10, 15/10, 15/10, 15/10
Pull Ups: 10, 10, 10, 10
superset with
Weighted Crunches: 15, 12, 10, 8
Plank: 90s, 60s, 60s
28/10/2011
60 minutes row on ergo rate 17 averaging 1:59.6 split.
29/10/2011
AM
Deadlifts: 100/5, 130/5, 170/3, 200/1
Barbell Row: 60/10, 80/10, 90/10, 100/8
Standing Military Press: 60/5, 70/3, 80/1(PB)
PM
Basketball match.
30/10/2011
AM
4k row in novice four.
PM
12k row in my usual four man crew.
31/10/2011
3 x 6k row on ergo rate 16 averaging 2:00.9 split.
01/11/2011
5k test in 17:29.8, which is 1:44.9 split rate 24. New PB, very happy with this.
02/11/2011
AM
8k row in novice four coaching within the boat.
PM
8k outing in 4 man crew, practicing rolling race starts
03/11/2011
AM
8k row with 4 x 1k pieces in 4 man crew.
PM
Light weights session as racing on Saturday.
Pull Ups: 6, 6, 6, 6
Weighted Abs
Squats: 60/10, 60/10, 60/10, 60/10
Bench Press: 60/10, 60/10, 60/10, 60/10
Seated Cable Row on half stack: 10, 10, 10, 10
Plank
04/11/2011
4k row in novice 8 crew coaching within boat. Rest of today is rest for tomorrows 5k race.