07/10/2014
Was very late to the gym today, so had to be quick before closing time.
Insert:
10 minutes erg r20 at 1:51.8 split.
Strength:
Top of every minute:
Deadlift: 70/2, 100/2, 120/2, 140/2, 150/2, 160/2, 160/2, 140/2, 100/2, 70/2
Bench Press: 60/3, 70/3, 80/3, 90/3, 100/3, 100/3, 80/3, 60/3
08/10/2014
8km steady state on erg r19 at 1:59.3 split.
30 minute bike at 252 watts per hour.
Solid as I usually struggle on erg day after deadlifts. Hopefully back should be fine to do some higher intensity stuff tomorrow. Not that it will matter come race time given how bad the standard of rowing is, but I can at least stay in shape in case it improves or the chance to join another club arises.
10/10/2014
3 x 3k on erg at 1:52.2 split r22 with 2 minutes rest.
11/10/2014
9km run to lake in 45:07. Solid pace for first run in a while uphill and not a max effort
10km outing in coxed 4. Finally something that resembled rowing. Still not great, but averaging about 10s faster per 500m which is a big difference given we are racing 5km next weekend.
Drove to new boathouse and did a 8k outing in an 8. first time in an 8 in ages. Can’t wait to we move our fleet there. 4km stretch of water over 750m will make a huge difference to fitness and crew cohesion.
All in all a good days work, covered a lot of distance!
12/10/2014
Fog meant visibility was too poor to go on the water so early morning circuits.
4 rounds, 1 minute each exercise:
Tuck Jumps
Squat Hold
Jumping Lunges
Push Ups
Plank
Burpees
Lunges
Superman
Glute Bridge
Donkey Kicks
Side Donkey Kicks
Crunches
Hip Raises
Leg Raises
Squat Jumps
Wall Sit
This was brutal! My quads and abs were on fire!
13/10/2014
2 x 6k on erg at 1:58.5 split r20
14/10/2014
3.2km run to gym
3 rounds of following:
Squats 80kg x 5
Military Press: 50/5,
Pull Ups x 5
Plank 60s
Side Plank 30s each side
Cut short due to sharp pain in my left shoulder
3.2km run back.
Shoulder has eased a bit, just need ot be careful as I have a race at weekends.
16/10/2014
65 minute bike at 259 watts per hour.
Small progression.
18/10/2014
Doube outing:
10km in coxed 4, doing mostly race pieces and rolling start.
4.5km in coxed 4, again practice for tomorrow’s race.
Much much better outings today. The boat moved much better and the foundation was there to put power down. Helped having more of the senior guys there. Not ideal to have had so few otuings with better members of the squad and to put in this much work the day before, but it is only early season and these races are more prep for the bigger events later in the seasion.
19/10/2014
1st head race (basically time trial with crews 10s apart) of the season 3.85km head race in very windy conditions.
Can pretty much summarise it as:
1st half really good, got an early overtake and closed in another crew.
2nd half, fell apart and went to shit in the crosswind.
Came 5th out of 10 (the top 4 came 3rd).
It was in im2 category, so fairly decent standard. A lot of the crew and and cub were saying it was a solid result, but I can’t help but think it was distinctly average and the gulf in time between top 3 and rest was huge. All in all a shit race, but at least something to build on given some of the outings this season.
19/10/2014
1st head race (basically time trial with crews 10s apart) of the season 3.85km head race in very windy conditions.
Can pretty much summarise it as:
1st half really good, got an early overtake and closed in another crew.
2nd half, fell apart and went to shit in the crosswind.
Came 5th out of 10 (the top 4 came 3rd).
It was in im2 category, so fairly decent standard. A lot of the crew and and cub were saying it was a solid result, but I can’t help but think it was distinctly average and the gulf in time between top 3 and rest was huge. All in all a shit race, but at least something to build on given some of the outings this season.
19/10/2014
1st head race (basically time trial with crews 10s apart) of the season 3.85km head race in very windy conditions.
Can pretty much summarise it as:
1st half really good, got an early overtake and closed in another crew.
2nd half, fell apart and went to shit in the crosswind.
Came 5th out of 10 (the top 4 came 3rd).
It was in im2 category, so fairly decent standard. A lot of the crew and and cub were saying it was a solid result, but I can’t help but think it was distinctly average and the gulf in time between top 3 and rest was huge. All in all a shit race, but at least something to build on given some of the outings this season.
19/10/2014
1st head race (basically time trial with crews 10s apart) of the season 3.85km head race in very windy conditions.
Can pretty much summarise it as:
1st half really good, got an early overtake and closed in another crew.
2nd half, fell apart and went to shit in the crosswind.
Came 5th out of 10 (the top 4 came 3rd).
It was in im2 category, so fairly decent standard. A lot of the crew and and cub were saying it was a solid result, but I can’t help but think it was distinctly average and the gulf in time between top 3 and rest was huge. All in all a shit race, but at least something to build on given some of the outings this season.
20/10/2014
800m recovery swim, then stretching session in the sauna.
Planned on doing more, but was completely drained. Will get back on erg tomorrow then weights wednesday.
21/10/2014
Lunch:
4.2km run in just over 18 minutes. Pretty slow pace, but just getting back into running.
PM
3 x 4km on erg r20 at 1:57.4 split, 2 minutes rest.
22/10/2014
Insert:
Complexes: 20/8, 40/8, 40/8
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Push Press
Squat
Strength:
Deadlift: 70/3, 120/3, 140/3, 160/3, 180/3
Giant Sets:
Bench Press: 60/3, 80/3, 90/3
DB Row: 38/3, 38/3, 38/3
Sculling Sit Ups: 20, 20, 20
Hammer Curl: 18/6, 18/6, 18/6
Extract:
15 minutes on treadmill at 12.3kph.
Solid enough session. Deadlifts felt comfortable, plan is to cycle heavy weights and speed reps then hit 220kg(new pb by christmas). Wrist flared up again on the complexes which limited bench press, but has eased now.
23/10/2014
45 minute bike at 258 watts per hour.
30 minute run at 12.1kph.
25/10/2014
Double outing:
1st Outing:
8k outing in coxed 4, 4k at high intensity.
2nd Outing:
12k outing in same 4 wit 6k high intensity and rest mix of steady state and technical work.
Fully moved to the canal, back on stroke side and in a good crew. I have been a bit disillusioned with outings recently, but today was fantastic. The stretch of canal is so much better than the old lake we used to row at and the rowing was a complete different level to the crap that has been produced recently. More outings like this will encourage me to step up the land training as we might actually get somewhere!
26/10/2014
AM
15k outing in coxed 4. Back on bow side. Not too bad, but nothing on yesterday. Tough session, left my back tight and my hands are starting to rip apart.
PM
Giant Sets:
Front Squats: 45/5, 50/5, 60/5, 80/5
Weighted Pull Ups; 10/5, 15/5, 15/5, 15/5
Military Press: 45/3, 50/3, 60/3, 70/3
DB Romanian Deadlift: 18/5, 26/5, 32/5, 32/5
V Sits: 20, 20, 20, 20
By this point my right hand blisters were all open and I was bleeding all over the equipment so decided to just work up to some PRs on Front Squat.
Front Squat: 90/2 (PR), 100/2(PR)
Nice to hit 100kg for first time on front squats. Would like to do clean grip, but my wrist just would not take it.
27/10/2014
4.4km run. 19:23. Need to speed this up.