17/03/2015
12 minute run to gym
2k erg in 6:58.0
4 minutes rest
2.5k erg in 8:50.3
12 minutes run back
18/03/2015
20 minutes hard on turbo
5.64km run in 25:49
Time sucked today!
19/03/2015
10km in double scull (my sculling is pretty shocking at moment).
21/03/2015
2 double scull outings and yoga session. Good for technical improvement, frustrating as I don’t really get the work in!
22/03/2015
Double session:
Circuits: 4 rounds 20s on intense, 10s rest
Weighted Burpees
Inverted Rows
Weighted Lunges
Moving Plank
Goblet Squats
Press Ups
Mountain Climbers
Followed by core session.
11km in coxed 4. Awesome session today hitting fastest splits of the season. Finally got my car sorted so can now train with rest of the squad on the erg which should make a big difference. I have only a few weeks to stake my claim in a top boat!
23/03/2015
So good having a car and being mobile!
First erg session with rest of the squad and what a difference it made!
1250m 4:20.8 r26 1:44.3 split.
4 minute rest
1500m 5:14.6 r26 1:44.8 split.
5 minute rest
1750m 6:19.8 r26 1:48.5 split.
6 minute rest
1500m 5:26.3 r26 1:48.7 split.
5 minute rest
1250m 4:23.3 r27 1:45.3 split
Overall 7250m 1:46.5 split r26
24/03/2015
8km in double scull, first time steering. The sculling is improving, hopefully will get to racing standard for sculling boats as well as sweep.
Fairly light day today as last 2 days were intense, but hard ergs again tomorrow!
25/03/2015
Missed out on the erg session as was in work late, so will catch up tomorrow.
10.54km run in 48:31.
Fairly happy with that on a very hilly route.
26/03/2015
AM
8km in double scull.
PM
12 minute run to gym
Strength:
Squats: 60/5, 90/3, 110/1, 120/1, 130/1, 140/1, 150/1
Clusters: 130kg x (1 + 1 + 1)
Squat Reps: 110kg x (5 + 3 + 1)
Giant Sets:
DB Snatch: 20/3, 20/3, 20/3, 20/3
DB Row: 36/5, 42/5, 46/3, 50/3
Military Press: 40/5, 50/5, 60/5, 70/3
Attempt at Dragon Flags: 3, 3, 2, 1
Not too far off dragon flags, have to cheat my way uo to start with and legs not quite straight, but working towards getting these done properly. I did these slow and controlled to work my core so still felt it even with just a few reps. By the end I couldn’t quite get it.
12 minute run back.
27/03/2015
20 minutes hard on turbo.
Short on time today, but turbo is useful for getting short high intensity work done when busy.
Overall happy with this week, improving my sculling, decent running distance and can still do 150kg no problem even with weights not being main focus.
28/03/2015
10km in coxed 4. Having issues with old shouldn’t injury which I hope can get sorted.
29/03/2015
65 minutes ut2 on turbo
30/03/2015
3 x 5km on erg r26 at 1:45.9 split.
Shoulder flared up again so had to finish on turbo.
2 x 5 minutes sprint on turbo
31/03/2015
30 minutes on turbo. Not great today, but hoping to get shoulder fixed at physio tomorrow
01/04/2015
Shoulder and trap feel better after physio and been given exercises to help correct the problem.
30 minutes on turbo (much better intensity than yesterday)
10.54km run in 48:24 (delighted to beat last weeks time after doing cycling before today;s run)
All being well I can get rowing again at weekend and will try weights tomorrow, just need to be careful.
02/04/2015
12 minute run to gym
Insert:
Complexes: 2 sets with 40kg 6 reps per exercise:
Deadlift
Romanian Deadlift
Barbell Row
Power Clean
Front Squat
Push Press
Squat
Strength:
Deadlift: 70/5, 110/3, 140/2, 160/1, 170/1 (stopped there as trap still a bit tender and I could feel it)
Giant Sets:
Bench Press: 60/3, 80/3, 90/3, 100/3
Pull Ups: 8, 8, 8, 8
Bulgarian Split Squat: 22/3, 28/3(PR), 28/3, 28/3
Plank: 60s, 60s, 60s, 60s
12 minute run back
03/04/2015
8km outing in double scull.
250m fun sprint race for Good Friday
04/04/2015
AM: Triple session
9km in coxed 4, with some intervals, but not great outing.
Technical erg session and core session. Becoming obvious the issues with my technique which are causing the issues with my shoulder and trap.
11km outing in coxed 4 with 6 x 1k sprints r28. Much better.
PM
Sports massage
05/04/2015
AM
11km outing with 2 x 1.5km pieces and 2 x 800m pieces.
Yoga
06/04/2015
1km on erg in 3:17.6, 1:38.8 split.
Shoulder tight starting 2nd one and got a 2k test coming up so took the safe option. Aiming for sub 6:45 for this test as my fitness is appalling at the moment, but it is something to work from. Looking back, I just can’t see where the time has gone with so little progress. Injuries and illness aside - as I have not had anything majorly debilitating - this is not acceptable!
I just need to look after myself this week, get the test week out of the way and treat every session as vital! Too much half heartedness in sessions recently.
I am also going to eat 3 x more green veggies (started today with extra portions of broccoli, kale and spinach). The shoulder is on the mend so will be back into things fully after the 2k test and seat trials. I also plan on hitting 1 hard turbo session, attend both erg sessions every week and do 1 lighter turbo session on top of the water outings and 2 weights (no missing these either). Anything else will be a bonus, but I would rather hit the right intensity in these sessions than squeezing in irrelevant stuff, so yoga, stretching, foam rolling etc is likely to take place of anything extra. If I hit the others hard like I should be doing, I won’t be able to do much else!
A massive refocus starts here!
07/04/2015
20 minutes light on turbo
08/04/2015
2k test 6:51
Worst time in years. But got to look up from here, still in contention just for top 8 and I had to be careful of my shoulder, but it seems ok for now.
No point dwelling, just need to look forward and salvage what’s left of the season!
09/04/2015
20 minutes moderate intensity on turbo.
Got seat trials on Saturday so got to take it easy and hope my shoulder lasts!
10/04/2015
Sports massage and rest.
11/04/2015
SEAT TRIALS!
This involved 12 x 750m sprint races with swapping people between crews and rowing back to the start on each one.
This totalled 30km+ of rowing and 5 hours on the water.
In the first session my performance was terrible, but picked it up on the 2nd session and had some good pieces. I gave it my all and was absolutely drained at the end. I think I have done enough for top 8, but I don’t know about top 4. Either way it is done now and I can get a good month of training in before Summer race season starts.
12/04/2015
10km light outing in coxed 4.
13/04/2015
12 minute run to gym
6 x 1.25km sprints 4 minute rest averaging 1:47.8 split.
12 minute run back.
Missed the squad session due to work, so guess pace was ok on my own.
14/04/2015
6.2km run. Forgot to stop my stopwatch, but sure it was a PB as I really needed a shit halfway round which made me pick up the pace.
15/04/2015
Erg pyramid totalling 7250m at 1:45.4 split r27:
1250m 4:24.6 at 1:45.8 split
4 minute rest
1500m 5:17.1 at 1:45.7 split
5 minute rest
1750m 6:09.9 at 1:45.6 split
6 minute rest
1500m 5:17.3 at 1:45.7 split
5 minute rest
1250m 4:20.8 at 1:44.3 split