20/10/2012
Finally a rowable river. After ages debating whether river was still to high, girls went home, we decided to row.
1st Outing:
16k at stroke in the 8. Had to take a hit with novices in transition to senior squad. First 6k was awful, but did have some decent bits after, progressed a lot.
2nd Outing:
6k in a coxed 4. Much better outing, for scratch crew moved really nicely in parts, especially downstream cover was excellent.
21/10/2012
1st Outing:
12k at stroke in coxless four. Really good 4, very powerful 2k piece at rate 20.
2nd Outing:
12k sat at 4 in an 8 man crew. Not quite as strong a crew, but still got some decent steady state work in.
22/10/2012
Circuit training, 1 minute at each station for 2 rounds:
Jumping Lunges
Sculling Sit Ups
Sprints
Wall Sits
Burpees
Press Ups
Jumping Jacks
Squats
Plank
23/10/2012
5k on ergo in 17:56.7 at 1:47.7 split.
Felt really bad today, overloaded with work and had not eaten well. The 5k test ended up more like a training session, did not push myself much at all. Suppose to get sub 18 without much effort on shit day is not too bad, but would like to be around the 17.30 mark where I should be. Really need to knuckle down with work so deadlines do not pressure me and get more productive with my time.
24/10/2012
18k in a coxed four. Did numerous pieces rating 24-26 with a couple of faster ones towards the end. Probably did 5k in total at higher rates. All I can say is it was SWEET. Definitely makes up for yesterday’s shite 5k.
25/10/2012
20 minute run
Circuits, 4 rounds of the following with 1 minute rest between rounds:
15 squat jumps
30 burpees
15 squat jumps
30 sit ups
15 squat jumps
30 jumping lunges
15 squat jumps
30 press ups
15 squat jumps
30 sculling sit ups
15 squat jumps
30 squats
26/10/2012
AM
A. Power Cleans: 40/4, 60/4, 60/4, 65/4, 70/4 (form really good until 70kg)
B1. Squats: 60/5, 100/5, 100/5, 120/5, 130/5, 60/5 (pretty good considering yesterdays circuits)
B2. Standing Military Press: 40/5, 60/5, 62.5/5, 65/5, 67.5/5, 40/5
C1. Pull Ups: 10, 10, 12
C2. Dips: 20, 20, 20
D. KB Swings: 16/25, 16/25, 16/25
PM
5 minutes on ergo rate 28 at 1:44.9 split.
30 minutes on bike at 223 watts per hour.
Stopped there as felt pretty shit and had mountain of work to get on with.
27/10/2012
10k outing in coxed 4. Not the greatest as we had novice cox, inexperienced crew, with one person on wrong side.
28/10/2012
12k outing in coxed 4. Was rowing ball last night, but I thought it was fairly solid and the pieces were not too bad, although a little inconsistent.
Notes:
Weird, today for the first time I really questioned why I am putting in all this effort and considered giving up rowing for good. My drive and enthusiasm seemed to take a sudden drop and not just for this outing. Really not sure why or where these thoughts came from, and I am hoping it is just a blip because I do not want to throw away all I have worked for now. I really can’t explain it, but I hope it does not linger as there is no way I can carry on if psychologically I am not there.
29/10/2012
AM
8k rate 18 at 1:57.5 split.
1k rate 24 feet out rowing, working on technical focus of fast body rock at the finish. Averaged 1:53.0 split.
PM
3 rounds of following circuits, 1 minute at each station, 1 minute rest between rounds:
High Knee Jumps
Plank
Narrow Grip Press Ups
Calf Raises
Squat Jumps
Sculling Sit Ups
Shuttle Runs
Burpees
Press Ups
1 minute plank
2 x 30s side plank each side
60 crunches
Stretching Session
30/10/2012
AM
Weights Circuit. Exercises 45s, 10s rest between each station. 3 rounds of:
60kg Deadlift
40kg Power Clean
10kg Squat Jump
50kg Squat
Plyometric Push Ups
30kg Bench Press
Pull Ups
40kg Barbell Row
8 minutes of core work
PM
30 minutes rate 20 on ergo. 8072m at 1:51.4 split. Fairly solid for 2nd session of the day.
Will take this wednesday off from the outing as that will take over 5 hours out of my day in the evening so will go to gym and try get some work done as I ponder whether I carry on or not.
31/10/2012
AM
Power Weights Session:
Front Squats: 20/5, 60/5, 60/5, 60/5, 60/5
Trap Bar Deadlift Jump: 80/5, 80/5, 80/5
1 Arm DB Snatch: 18/3, 22/3, 24/3
Push Press: 60/5, 65/5, 70/5 (ok this was just military press, I really can’t push press)
DB Bench Press: 30/5, 32/5, 34/5
Plank: 60s, 60s, 90s
PM
20 minutes crosstrainer at 279 watts per hour
20 minute run at 13kph on treadmill
20 minutes on bike at 216 watts per hour
Notes:
First time I went to elite gryphons gym at the uni. Quite enjoyed the power weights so may stick with them on wednesday mornings and stick with my normal strength based work tuesday and friday.
1/11/2012
Full recovery day from sore muscles, massive hangover and mysterious slash in the bottom of my foot.
2/11/2012
AM
A. Power Cleans: 50/4, 60/4, 65/4, 70/4
B1. Squats: 50/3, 100/3, 120/3, 135/3, 145/3, 60/3
B2. Standing Military Press: 40/3, 60/3, 65/3, 70/3, 75/1, 40/3
C1: Pull Ups: 11, 11, 10
C2. Dips: 22, 22, 20
D. KB Swings: 16/25, 16/25
PM
3 x 6k on ergo UT2 rate 18 at 1:57.3 split.
3/11/2012
Double Outing:
1st Outing:
12k in 4 man crew with 2 x 3k pieces r24. Possible crew for first race? (hope so)
2nd Outing:
10k outing in 4 man crew. Was fucking awful! Had to stroke a 4 with 2 inexperienced rowers in.
4/11/2012
Double Outing with race practice today:
1st Outing:
Same 4 as yesterday’s first (fairly sure this is race crew now)
8k with 3k at race pace rate 30-32.
Not too bad a race piece, little disjointed, but hopefully something we can correct in following week.
2nd Outing:
4 man crew, but with one change on bowside.
8k with 3k at race pace again.
Had some really good bits, but overall a little scrappy and inconsistent.
5/11/2012
AM
40 minute bike at 202 watts per hour.
PM
Missed circuits, far too much work and too little sleep.
6/11/2012
AM
A. Power Cleans: 30/4, 60/4, 60/4, 70/4, 75/4, 80/2 (high pulls failed to clean)
B1. Deadlift: 100/3, 140/3, 180/3, 100/3
B2. Standing Military Press: 60/3, 70/3, 75/3, 45/3
C1. Lunges: 20/6, 22/5, 22/4
C2. DB Curl: 20/6, 22/5, 22/4
Left it here, done in just over 30 minutes, had work to be getting on with.
PM
Brookes hour:
20 minute ergo rate 24 at 1:50.5 split.
20 minute bike at 222 watts per hour.
20 minute run at 13.2kph.
7/11/2012
9k outing in coxless four. Race crew, I made top four. Started poorly, but by the end was awesome really hope we can maintain rowing like that for the race.
8/11/2012
AM
2 x 8k rate 19 at 1:56.8 split.
PM
3 Rounds of following circuit:
15 squat jumps
35 burpees
15 squat jumps
35 sit ups
15 squat jumps
35 jumping lunges
15 squat jumps
35 press ups
15 squat jumps
35 sculling sit ups
15 squat jumps
35 squats
Then 10 minutes of core work.
9/11/2012
AM
5k on ergo. 17:22.6 rate 26, 1:44.3 split. BOOM SWEET PB!!!
PM
Was meant to be a recovery, but the guy at top of squad was there so…
10 x 100m front crawl on 1 minute 50 seconds
5 x 100m breastroke on 2 minutes
500m front crawl.
Followed by massive well deserved 2500 calorie dinner.
10/11/2012
Double Outing:
1st Outing:
18k steady state in coxless four. Soooo good.
2nd Outing:
5k steady state even better than before in coxless four.
5k with a few race pieces in. Not as good at high rate, but definitely improving at race pace. Struggled in the rough water quite a lot.
11/11/2012
Double Outing:
1st Outing:
8k steady state followed by 4k with 3 x 750m race pieces.
2nd Outing:
6k steady state followed by 3k with 3 x 500m race pieces.
13/11/2012
10k outing with 3 x 2 minute race pieces and a 1k pieces to finish.
Training down due to 3 assignments in this week. Nearing the end of my last essay will carry on training properly tomorrow. Will be nothing too intense as tapering for sunday’s race.
Ok missed recording a few outings and a weight session, plus a 3k head race which went disastrously as a branch got caught in our steering making us take the 1st bend wide and crash into trees on the 2nd bend, but we still came 17th out of over 300, but back on it with training now.
20/11/2012
AM
5k row at 1:56.7 split rate 18.
20 minute bike at 231 watts per hour.
All I had time for between lectures.
PM
Circuits, 3 rounds of following with 1 minute between rounds:
15 squat jumps
35 burpees
15 squat jumps
35 sit ups
15 squat jumps
35 jumping lunges
15 squat jumps
35 press ups
15 squat jumps
35 sculling sit ups
15 squat jumps
35 squats
10 minutes of core work
22/11/2012
AM
Fast as possible:
Front Squats: 80/15
Deadlift Jump: 80/15
DB Bench Press: 32/15
Push Press: 60/15
1 Arm DB Row: 32/15
1 Arm DB Snatch: 24/9
Jump Shrug: 80/15
Plank: 90s, 90s
Started a 2nd round as had a bit of time before lectures:
Push Press: 60/5, 60/5, 60/5
Front Squats: 80/5, 80/5
1 Arm DB Snatch: 28/3, 28/3, 28/3
PM
8k outing with 2 x 750m race pieces in a scratch 8.
23/11/2012
AM
2 x 8k rate 20 at 1:56.6 split.
PM
Circuits
3 rounds of 1 minute continuous:
Step Up Squat Jumps
Plank
Plyometric Push Ups
High Knee Jumps
Windscreen Wipers
Rest
Wall Sit
Leg Raise Hold
Upright Row