Muscle soreness in the back would be an understatement!
12k outing in coxed 4, change of crews again, but still god to get a bit of distance on the water, mostly technical so not as destroyed as I have been.
All in all things are starting to improve back to where they were. I just need to keep working on it and gradually improve up until race season, where hopefully I can progress to higher standards. Over next couple of weeks, I just need to get the distance down, then start working on my pacing, but I am already getting fitter, which is noteable by how I feel on the ergs and outings each session.
Muscle soreness in the back would be an understatement!
12k outing in coxed 4, change of crews again, but still god to get a bit of distance on the water, mostly technical so not as destroyed as I have been.
All in all things are starting to improve back to where they were. I just need to keep working on it and gradually improve up until race season, where hopefully I can progress to higher standards. Over next couple of weeks, I just need to get the distance down, then start working on my pacing, but I am already getting fitter, which is notable by how I feel on the ergs and outings each session.
Due to being a lot further from the gym than I am used to did a back to back double session.
Session 1:
1k erg at 1:43.9 split r25. My right arm and right lat had shooting pain so stopped there to be safe.
Moved onto the bike for intervals instead.
4 x 3.30 intervals around 300 watts roughly on intervals with 2 minutes light in between.
Quick break for change of kit, chocolate and protein
Session 2:
Standing Military Press: 40/5, 57.5/5, 65/3, 72.5/5, 40/5, (stopped at 5 on 72.5kg as arm still feeling dodgy)
Squats: 60/5, 100/1, 110/5, 125/3, 140/3, 100/5 (tough so soon after bike intervals, but solid deep reps)
40 minute run on treadmill at 11kph. Have no idea where this came from, but will definitely help me get to race weight and help with aerobic fitness.
Attempted a 60 minute erg, ended up being 8k at 1:59.8 split rate 19. Pace ok at this point, but was boring as hell on my own, need to get mentally tougher to do these sessions.
11 minute bike at 228 watts per hour just to add bit more mileage seeing as erg had gone.
Messed around with some clean and press at end for fun: 60/3, 60/3, 60/3
Hey Warrior, I’ve been checking out your log for the last few months; you’re doing some great work! I like the blend of both strength and conditioning work that you do. I’ve just recently added in some conditioning to my own workouts and I’m loving it. Stupidly, I used to believe that any type of conditioning would make my strength gains evaporate like water.
But I just got sick and tired of poor mobility, poor cardio capacity etc. and I’m loving the variety that the conditioning throws into the lifting. Also, I’ve never rowed but I have great respect for rowers. Amazing sport that seems to blend all the elements of fitness: speed, endurance, power, strength etc. Anyways, keep up the awesome work!
Had an external training course last few days and no access to the gym. Lazy to not at least do some bodyweight stuff or run I know, but first time with full working days, so yeah. I’m going to log factors that will affect training more to be able to monitor performance dips, and what I have found best to overcome it etc.
28/09/2013
7k outing in coxed 4. Fairly solid for completely new crew.
Failed 2k test. Was never going to happen as feeling as a bit under the weather and tired of the outing.
29/09/2013
Felt like shit to be honest. Mix of lack of sleep, cold and sore throat.
30/09/2013
First day in work today full time in the office. Was in 8.15am to 6.15pm so bit tired by the time I got back home. Throat was still a little sore, but at least cold was clearing up.
15 minute ab/core workout. Pretty tough, while since I have done this kind of thing.
Did the Oxley Headingley route again on a run. Down to 20.20
Massive improvement on last time which was nice. Surprised to hit such a nice pace, and kept it better on the hill this time.
[quote]CMdad wrote:
Hey Warrior, I’ve been checking out your log for the last few months; you’re doing some great work! I like the blend of both strength and conditioning work that you do. I’ve just recently added in some conditioning to my own workouts and I’m loving it. Stupidly, I used to believe that any type of conditioning would make my strength gains evaporate like water.
But I just got sick and tired of poor mobility, poor cardio capacity etc. and I’m loving the variety that the conditioning throws into the lifting. Also, I’ve never rowed but I have great respect for rowers. Amazing sport that seems to blend all the elements of fitness: speed, endurance, power, strength etc. Anyways, keep up the awesome work![/quote]
Thanks man. Weird how when I started rowing it was going to be a bit of side thing, but then got addicted to it purely for the balance between fitness/athleticism and strength/power as well as how easy is to constantly measure progress.
Keep it up with the conditioning, I got my deadlift up over 75kg whilst pretty much rowing full time, so no reasons not to add some in. Just depends what your goals are to what conditioning you should do. If you want some good ideas look up Alpha’s Work II training log on tnation. That is how you balance strength and conditioning training.
Forgot my trainers as went straight from work to gym, so couldn’t erg and ended up doing weights instead:
1k attempt at erg, but feet kept coming out at front stops because of no trainers.
Deadlift: 60/5, 100/5, 125/5, 145/5, 165/5, 60/5 (plenty more there, good powerful reps)
Barbell Rows: 60/8, 80/8, 100/8
Power Cleans: 60/3, 60/3, 60/3
Incline Bench Press: 60/5, 72.5/5, 82.5/5, 92.5/5
5 minutes on bike 260 watts per hour, then it broke and kept changing resistance for no reason. Had enough and went home.
1st:
2k in 6:57.3 (Not mentally there, did not really push it and bottled it and stopped part way through)
2 x 6 r21 at 1:59.3 split. (Easy enough, felt I should od something after that 2k).
Been thinking hard last couple of weeks about which club to row for uni or city. Decided on going back to uni, despite graduating… Also the uni gym is far more convenient for more to get to and I do most of my land training with the uni guys as a result. Plus the uni boathouse isn’t on a 750m lake so I have far more rowable water and can get much more distance and work done in the same amount of time, as well as the fact they will allow me more flexibility in terms of land training and erg tests to work around a full time job, as long as I get a good amount of training done and get my fitness back up.