19/6/2013
AM
Run down to campus then 1 lap of the campus and Hyde Park then back. Took 20 minutes 7 seconds. Once under 18 minutes will do 2 laps.
PM
5k outing in double scull. Mainly technical and steady state, still need a lot of work sculling in small boats.
20/6/2013
9k outing in coxed four. Started scrappy but the 5 x 750m pieces we did were pretty fast and the last one we whipped it up to rate 34 at the end and it felt good. New 4 put together, promising first outings.
21/6/2013
2k rate 20 at 1:51.5 split. Not ready to do a 30 minute all out yet.
30 minute steady state rate 19 at 1:57.8 split.
22/6/2013
AM
7.5k outing in coxed four. Not great, but difficult due to strong wind.
PM
Deadlift: 60/5, 100/3, 130/3, 150/3, 170/6
Bench Press: 60/5, 80/3, 90/3, 100/7
DB Curls: 18/6, 20/6, 22/6, 14/21
Solid training today, bit short of time with the weights though so no conditioning, but happy with the reps on the deadlift. Actually went too heavy on bench as forgot to llok at 531 weights, but still hit 7 on last set, so happy.
23/6/2013
4.5k in single scull. Forgot how unstable they were. Just kept it low rate paddling and kept it safe given the strong wind today.
24/6/2013
6.5k outing in coxed four. Pretty off today, not sure why.
25/6/2013
5k outing in coxed four. One of the worst outings I have been on for 2 years. Do not know what happened, but stroke side lean pretty much made it possible to row and all it did was fuck my back up.
26/6/2013
30 minute erg rate 19 at 1:56.5 split. Solid pace, still little uncomfortable on long ergs at moment, but not helped by my back.
30 minutes on the bike at 227 watts per hour.
27/6/2013
Insert:
Complexes, 2 sets, 8 reps each with 30kg of the following:
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Squats: 60/3, 100/3, 115/3, 130/7
Standing Military Press: 52.5/3, 60/3, 67.5/8
Pull Ups: 10, 10
Extract:
3 x 250m ergo sprints with 30s rest around 1:37.0 split
Notes:
Short of time so did whole thing in 40 minutes. Quite happy, but felt destroyed by the extract.
29/6/2013
Insert:
Complexes@ 3 sets of 8 reps with 30kg for the following:
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Deadlifts: 100/3, 140/5, 160/3, 180/4
Barbell Rows: 100/5, 100/5, 100/5
Bench Press: 60/5, 80/5, 90/3, 100/4
Extract:
10 minute run at 13kph.
Notes:
COmplexes getting easy at 30kg now, will up the weight soon. Deadlifts solid, bench had to stop at 4 reps due to wrist playing up again.
So been away visiting family I haven’t seen since I was like 4 years old and have no memory of. My training has taken a hit as I was going to running but injured my calf which pretty much meant I could do nothing. Tried to do something today, but I felt awful. I am on holiday in Tunisia for a week, so I am just going to do whatever I feel like. If I train at hotel gym great, if I don’t no sweat I need some mental downtime. Had some very successful exam results then will be back to try and beast my dissertation, pass my driving test, get a job for september and hopefully win at least one regatta.
5/7/2013
2 x 1k at 1:42.7 split rate 27 with 2 minute rest.
Tried some more but felt weak and shit.
6/7/2013
Double Outings:
1st Outing:
6.5k in coxed four. Ok in parts, but bit scrappy.
2nd Outing:
4.5k outing in coxed four with me switched from 2 to stroke. Went really well. Rate 24 and 26 pieces were solid, just need to control the high rates.
15/7/2013
So spent a week in Tunisia. Did a run, 2 1k swims and some sea swimming against the waves, but on the whole I relaxed took some time off, had a couple of nice massages and got a nice tan. For the most part I just relaxed without a care about rowing, weights, diet or dissertation. Got a lot on the next couple of months, but I feel reinvigorated. Yeah I have lost a bit of fitness, but am so keen to get back into things now.
30 minute erg at r18 at 1:58.9 pace.
30 minute bike at 232 watts per hour.
Solid first session bike, erg was uncomfortable, but fitness wise felt fine. Bike was a bit of a struggle, but really picked the pace up at the end watching tour de france highlights. Smashed up over 350 watts when Froome attacked Contador, then Quintana, then again at the finish. Had a stressful first day back with dissertation so it was nice to smash it out in the gym. Deload week with weights tomorrow with some added conditioning.
16/7/2013
AM
Insert:
Complexes: 3 sets of 6 reps with 40kg for the following:
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Deadlift: 70/5, 90/5, 110/5
Barbell Row: 70/8, 70/8, 70/8
Bench Press: 40/5, 50/5, 60/5
Extract:
6 rounds of 20s on 10s off on the ergo averaging 1:32.5 split
1 lap of campus and hyde park in 14.30
PM
7.5k outing in coxed four. Mostly steady state and technical as I have switched sides to bowside and only my second time ever.
Notes:
Deload week on weights, but upped weight on complexes. Stuck to 6 reps as 40kg was really tough. Tabata ergo was brutal only did 6 instead of 8 and run was slow pace, but should be good step back towards fitness. Bowside was difficult, was like writing with my left hand. Hopefully I will adapt in time for regatta in 3 weeks time.
17/7/2013
AM
250m front crawl either done in 9.15 which is very good or 10.15 which is very slow. Had to stop as left hand was cramping like hell and I just couldn’t take strokes properly. Was meant to do 8 x 250m on 10 minutes.
PM
7k outing in coxed 4. Bowside again, but I am not adapting at all, my bladework and connection is all over the place. Don’t really feel like I am putting much work in either as my connection is not there. Not all that confident for Peterborough rowing bowside.
Again doubts about carrying on rowing are evident. A part of me has had enough, but at the same time I don’t want to quit and miss my chance to qualify for Henley which has been a huge goal for over 2 years. Will finish this season out, take a break, hopefully get a job and reassess once I start working,
18/7/2013
7k outing. Bit of progress on bowside, some reasonable low rate pieces, still struggling with bladework at high rates.
Also had job interview and been offered a second interview next week, so hopefully can finally secure a job. The role and environment there looks promising.
19/7/2013
Just a fail of a session. My single was broken and my erg was shit.
20/7/2013
7k outing in coxed four. Best outing on bowside yet. The boat moved fairly well and I am starting to get a little bit of power down now. Still need to work on finishing strongly, not missing water at the front end and making sure I don’t feather with my outside hand.
21/7/2013
3.5k outing in pair. Was all technical work to try and sharpen up my rowing on bowside.
Notes:
My ability on bowside is slowly improivng, but I still am losing a lot of length. Also need to get back to some more land training now.
22/7/2013
3 x 1500m at 1:47.7 split with 4 minutes rest. Was meant to be 5, but was happy with pace of first 3.
Did about 15 minutes on bike around 240 watts per hour to finish off.
23/7/2013
AM
1k test. 3:08.8, 1:34.4 split.
Ok time considering lack of land training recently. Also with me rowing on bowside my main issue is technique so not able to get as much fitness benefit out of water sessions, though it is starting to come along. I am finally getting some training done npow and looking forward to getting more consistent with things. Dissertation is moving on nicely now. Tomorrow’s plan is weights in the morning, job interview in the afternoon and first outing for im2 crew racing in a few weeks in the evening.
24/7/2013
8k outing in the im2 4. Was pretty sweet. My stroke on bow side is inefficient, but no longer as disruptive and my catch is improving. At the end hit a 500m time of 1:43. 4s of lake record, bearing in mind I am still learning bow side and 2 guys had done their 1k tests just before.
25/7/2013
6.5k outing in coxed 4. Scratch crew. Catch is improving particularly at mid rates, just need ot keep the inside arm relaxed and avoid feathering with the outside arm, but its coming along.
Was meant to do weights, but job interview Wednesday took priority. Will get them done tomorrow no excuses then an erg and bike in evening.
26/7/2013
AM
Insert:
Complexes: 2 sets of 8 reps with 30kg, 40kg:
Deadlift
Romanian Deadlift
Barbell Row
Power Cleans
Front Squats
Push Press
Back Squats
Squats: 95/5, 110/5, 122.5/7
Standing Military Press: 47.5/5, 55/5, 62.5/10
Pull Ups: 10, 5 (poor effort)
Extract:
Standing Cable Crunch: 15/15, 20/5, 22.5/15
Hanging Leg Raises: 15, 15, 13
Bicycle Crunches: 3 sets to failure
PM
Brookes Hour (ish)
20 minute erg rate 18 at 1:59.0 split. (felt ok)
20 minute bike at 250 watts per hour. (good pace)
12 minute run at 12kph (was fucked by this point).
27/7/2013
Double Outing:
1st Outing:
8k outing in the im2 4+. Good all round outing. My bow side rowing i getting better and we did about 4k of pieces working from r26 to r30. Was moving pretty well and should only get better as my bladework improves.
2nd Outing:
7k outing in im3 4+. Not bad outing came on well. Was destroyed by the end of it.
28/7/2013
6k outing in scratch crew. Tough conditions with a lot of wind.
29/7/2013
Not much time today so got straight on with strength work.
Deadlift: 60/5, 100/5, 120/5, 140/5, 160/9
Bench Press: 60/5, 70/5, 80/5, 90/8
DB Curl: 22/5, 22/5, 22/5
Weighted Crunches
1k run back home at fairly fast pace.