7.5km on erg at 1:57.6 split r20
90s rest
6.5km on erg at 2:00.4 split r19
Blew up on the 2nd one, but still 14km done at decent pace. 46km left this week.
05/08/2014
Weight - 89.5kg
10k on erg r19 at 1:58.4 split.
Pace and rhythm felt fine, should have done more, being on my own is no longer an excuse! Met an Oxford rower in gym today and he is doing 100-120km a week rowing for his off season, so need to make sure I at least hit my 60km target. This will then increase for next season ideally with the goal of racing at Henley within 2 years.
Had someone to train with when rowing today so took advantage even though I had weights planned.
Insert
4k steady state r18 light at 2:00.8 split.
30s rest
Then 6k doing 500m light 500m hard at r20 (Roughly 2:07 split light - 1:52 split hard)
Bench Press: 60/3, 80/3, 90/3, 100/3, 90/3, 80/3, 60/3 (wrist no longer hurting so hopefully can start increasing my pressing again)
Giant Sets:
DB Snatch: 26/3, 26/3, 26/3, 26/3
Deadlift: 100/3, 140/3, 160/3, 180/1
Farmers Walk with 40kg DBs: 25m, 25m, 25m, 25m
V Sits: 10, 10, 10, 10
Absolutely destroyed after this. Happy to 180kg after a 10km erg and the snatch felt explosive when I got form right. So far so good this week after an interrupted week last week.
40 minute erg r18 at 1:59.8 split.
2.30 rest
Just over 20 minutes on erg r18 at 2:03.6 split.
Did just over 10k in first 40 minutes and felt good so got back on for more (rare I do this when training on the erg on my own). Started to feel quite uncomfortable on the erg 5 minutes in so pushed it through as much as I could. Still another 15k done, starting to get the mileage in now and think I am in a decent place. I am usually at this point getting back into the longer ergs around middle of September.
Little hungover due to night out and drinking all day at Europe’s Strongest Man, but it was an epic day.
Insert:
6km on erg r 19 at 1:57.9 split.
Giant Sets:
Squats: 60/8, 100/3, 120/3, 125/3
DB Romanian Deadlift: 22/5, 22/5, 26/5, 26/5
Plank: 60s, 60s, 60s, 60s
Extact:
5km on erg r18 at 2:02.1 split.
60km rowing done. Not the best with weights today. Was nervous about squats and I had a bit of pain in my right hip from the insert. Need to be more proactive with recovery and mobility stuff, but nice to get back squats done without injury again.
@ Alpha - Yeah man, it was awesome, strong lineup with the likes of Eddie Hall, Lalas and Thor there. Those guys are on a different level. 400kg was starting weight for the deadlift.
@tazmando - Fairly happy given I felt sluggish, though feel slightly humbled with my numbers now. Would definitely be up for going again!
11/08/2014
1k warm up on erg.
20 minutes on erg r24 at 1:49.9 split
20 minutes bike 262 watts per hour
20 minute run at 12.2kph
500m feet out on erg 1:59.8 split to take total distance to 7km.
53km to go. Pace was good today, the distance work is paying off.
20 minute erg 1:57.1 split
15 minutes bike 249 watts per hour
From tomorrow weekly distance will be 100km which will be sum of rowing distance and bike distance divided by 2. Season getting closer no messing around. I am ahead of where I was this point last year but have a long way to go to hit pbs again
40 minutes on erg at 1:58.3 split r18. Very solid pace.
Did just under 15 minutes on bike at 219 watts. Kicked off due to 5pm finish which I wasn’t expecting but got 6k done.
Extract
4 minutes tabata on bike doing just over 2k
43k Left. I’m out on Friday evening so will be difficult to complete, but will do some sprint work on track Friday lunch and have some good sessions planned Saturday. Mileage has been good and to hit 200kg Deadlift so quick is good. In a good place month from season start so just need to keep building on it.