T Nation

Rowing, Strength and All Round Athleticism



Double Outing:
1st outing in the 8, 15km with 8km of work. The 8 is feeling really fast.

2nd Outing in the 4 we are racing in next week. 12km with 6km of race pieces. Feeling much better than before Christmas.


12km in the 4 again with some rolling starts and race practice. Felt a bit leggy today after the work on Saturday, but the 4 is feeling solid.


3km in prep for my 5km test. Managed a 1:47.1 split.


Just some light work on the turbo followed by some mobility work in prep for the 5k test.


5km in 18:09. Shocking time. No excused, just I always seem to mentally break on this test more than any other. 30 minutes test, 2km tests I am fine. Anyway with a race coming up I have no time to dwell on it and I should get the chance to redo it.


Feeling a bit more recovered now. Did a 35 minute row at UT2 pace 1:58.6 split. Felt comfortable then followed it up with some mobility work to make sure I am limber for tomorrows race.


4km upstream head race

So just a local event, but one where we wanted to set our standard with a good win. 9 4s in our category and probably about 20 something in total.

We had a scrappy wind up to race pace, but given how long we had sat in the cold I think a lot of crews had the same problem. Also there was a sharp corner early on meaning the rudder had to be used early. We hit a good rhythm around 1.5km and quickly closed down the crew in front.

At the point we got overlap we lost composure a bit and it was scrappy, but we eventually passed them and got back to rowing a bit smoother. The power application felt good and as a crew we were definitely fitter than before Christmas. With 500m to go we were closing in on another crew. I managed to up the rate slightly, but not by much. To be honest I don’t think we would have had any more boat speed if I forced up as we needed to keep the length.

I was content at the finish. Power was good, but we were a bit scrappy and we could have gained a lot of time rowing more efficiently. Anyway out of the 3 4s in the first division we were fastest by over 15s. It was painful waiting for the times of the others later in the day, but we held our lead and won comfortably, as the fastest 4 of the day.

Pleased to get the win, but I know there is a lot more to come both in terms of fitness and gelling as a crew.


So I had Sunday off following Saturday’s race win.


2 x 5.5k row at 1:51.6 split r23. Getting faster, hoepfully last week’s 5k was just a blip.


2km row at 1:45.8 split. Hit a 7:03 at rate 26. Nothing too strenuous just trying to get my legs used ot the higher rates as I plan on retaking my 5km test tomorrow.

Just a light session today with some mobility work mixed in:

Superset 1:
Bench Press: 50/5, 50/5, 50/5, 50/5
Deadlift: 90/5, 90/5, 100/5, 105/5

Clean and Press: 40/5, 40/5, 40/5, 40/5

5 minutes core circuit, then off to rest up for tomorrow to finally get over the psychological fear I have of 5km tests.


5km test. 17:53.3 at 1:47.3 split.


Not a great time I know and I did have more in the tank, but I have finally broke down that mental barrier and got back under 18 minutes. For some reason I have been beaten on 5km test before I even start, but finally broken and going to kick on now.



20 minutes on the step mill level 12. Nice to be able to use my lunch times to keep active now the 5k is out of the way.

Had quite a few people down at weights, so I stuck to the GB start template.

Power Cleans: 60/8, 60/8, 60/8, 60/8
Front Squats: 60/8, 60/8, 60/8, 60/8

Deadlift: 110/8, 110/8, 130/8, 130/8

Bench Press: 60/10, 60/10, 60/10, 60/10
Press Ups: 10, 10, 8, 8
(this was really tough, my triceps were fried doing press ups after high rep bench)

Barbell Rows: 60/10, 60/10, 60/10, 60/10
Pistol Squats: 5, 5, 5, 5

Nice weekend away in Oxford, will be the last break in a while now!


12km outing in the 8.



2 x 5.5km row on ergo at 1:51.6 split r23 with 2 minute rest


Pull Ups: 8, 8, 8, 8
Dips: 16, 16, 16, 16

75 minute rugby session. Kind of just wanted to do something different to break the monotony of rowing.


60 minute turbo session to the downward spiral Sufferfest video.

45 minute row on ergo r20 at 1:56.7 split.


10km outing in the 8 in race prep.


Amazing start in the first 1km, boat speed was excellent, rhythm solid, but then disaster struck when the bowman’s footplate came off completely, meaning we rowed the last 4.5km effectively a man down. We came 3rd out of 14. Disappointing not to win, but we did the best we could in the circumstances.

Boat issues happen, we just need to be sharper when checking equipment. Lesson learned, now we have 1 month before the big 1 at 8s head.


Had a couple of busy days so missed more than I would have liked, but back on it.

6 x 1.5km row on ergo r26 at 1:48.1 split, 4 minute rest.

Pretty poor to be honest, but glad I put the graft in to finish on an off day.


10km outing in the 8. Full crew back now and this was our best outing yet. Really good speed.


Back on the GB start program.

Superset 1:
Power Clean: 70/8, 70/8, 70/8, 70/8
Burpee Press Ups: 8, 8, 8, 8

Deadlift: 120/8, 120/8, 120/8, 120/8

Superset 2:
Barbell Row: 70/8, 70/8, 70/8, 70/8
Ab Wheel: 8, 8, 8, 8

Superset 3:
Bench Press: 60/8, 60/8, 60/8, 60/8
Press Ups: 8, 8, 8, 8

Pistol Squats: 5, 5, 5, 5 (went as deep as I could, not quite got the balance for full depth yet.)



30 minutes gentle recovery row at 1:57.7 split r20 feet out.


Double Outing:
1st Outing:
12km in the 8 with 7.5km work at r30-32.

2nd Outing:
9km in the 8. Had to make 2 subs so cut the work down a bit as we have a long day tomorrow.

Didn’t do too much else for my birthday given the workloads in training, but found some time to demolish a smokey chicken burger at the local barbecue place and catch the boxing between Haye and Bellew.


Practice head race. The 8 drove up the north-east to do some practice racing. We competed against a number of local crews.

6km row up to do their 4km course. Absolutely smashed it with a time of 12:36, over 1:30 faster then anyone else.

Training Piece:
22km outing. Man this was tough work. Mix of r22 firm pressure rowing and 3 x 20 minute rate build pieces starting at r16 and upping the rate by 1 every minute.

Really productive weekend smashing over 50km in the 8. Things are shaping up well for the big one at Head of the River on the 25th March. Hoping to absolutely smash our best ever placing.



10km outing in the 8. Love the morning sessions when they are this good.


7 x 1250m rowing on the erg. Averaged 1:46.6 split r26 with 4 minutes rest.

Not too bad given I felt really bad today. Should be sub 1:45 on these sprint sessions soon.



5km run. Didn’t time as first time running back on the roads for a long time, but ankle seemed fine, which is a relief.


45 minutes row on the erg r20 at 1:55.7 split.


Double outing on the water:
1st Outing:
12km outing in the 8. Couple of changes to the crew, just felt a bit scrappy and lacklustre.

2nd Outing:
9km outing in the 8. Better on the power, but still a little sloppy.


12km outing in the 8.

Much better today with all but one of the crew back. Also some really good work on the catches and we are back on the later time on Sunday so it was nice to get a rare lie in to 8am. Left me in a much better mood and I am buzzing for 8s head in 2 weeks. It really is a chance for us to demonstrate how far we have progressed.



2k, 2,5k, 2,5k, 2k with 6 minutes rest on the erg.

Averaged a 1:48.0 split. A little slow to be honest, as the legs felt very heavy today, but compared to the times of the last 2 years, I was slightly ahead and that is on a bad day and know there is more to come.


10km outing in the 8. Fairly solid, quite a bit of headwind which was a good test.

8 minute core circuit
4 sets as fast as possible;
Power Cleans: 60/8, 70/8, 70/8, 70/8
Burpee Press Ups: 8, 8, 8, 8

This sucked!

Rep Work:
Squats (atg) 60/12, 70/15, 70/15, 70/25

Military Press: 40/8, 40/8, 40/8, 40/8
Barbell Rows: 10, 10, 10, 10

Finished off with some attempts at pistol squats, but these did not go too well.

All in all solid day. Despite the light weights, that session was really tough. Mostly focused on acceleration and minimal rest times.



Slight wrist injury, meant an 8km run instead of erging.


Just under 2 hour cycle up towards the dales and back.


14km outing in the 8, with 9km of pieces.


Double Outing:
14km in the 8.

11km in the 8, focusing on catches.

Think most of the prep is done now for 8s head. 2 more full intensity session Monday and Tuesday and then on time to taper.


How do I keep leaving it this long. I really am going to focus on keeping this up to date now, it is good to keep track and it is always good looking back and seeing how far I have come.

So in recent news, we had an amazing training week in the build up to 8s head, only for it to be cancelled. Words cannot express how much of a blow this is, as it would have given us a good indicator whether the 8 is viable for Henley and also so much time and effort went into it.

Effectively the preparation for regatta season starts now.


8km outing in a double scull.


10 minutes on the step mill level 13.

Complexes: 20kg x 8, 40kg x 6
Romanian Deadlift
Barbell Row
Power Clean
Push Press

Giant Set:
Squats: 60/5, 100/5, 120/5, 130/5, 120/5, 100/5
Barbell Row: 60/5, 70/5, 80/5, 90/5, 80/5, 70/5
Ab Wheel Rollouts: 10, 10, 10, 10, 10, 10

Single Leg Squat: 5, 5, 5
Push Ups: 15, 15, 15



3 x 1500m row at 1:45.2 split r 26 4 minute rest.

Need to get my mind back in the game now and put 8s head behind me.



10km row in a pair. Love the small boats, always good chance to get some good work done and work on technical issues.


Hey there! I’ve been following(read stalking) your log since the previous time I asked ya a question haha. Have you had an experience with Canoeing? Just asking cause I’m trying out C1 and I’m looking for ways to better myself.


@Benanything - Not personally no. The canoe club used to share the same lake as us, but since we moved to the canal for a longer stretch of water, I have been completely away from it. Looks fun though. How you finding erging? Do you still use indoor rowing for conditioning?

So had a week or so out doing few other things, played rugby last Saturday, had an allergic reaction on Sunday which wasn’t pleasant. Anyway from Wednesday back on it. Squad discussions have taken place and it looks like we are going for an 8 to Henley, assuming race results are good enough on the way.


20 minutes steady state rowing on erg, just getting back into it.


4 x 1250m at 1:44.4 split r28 with 5 minute rest. Decent pacing for first one back, but was on my own, so the 5th did not happen.


30 minutes row on erg r19 at 1:55.7 split.

15 minute break before a 9km outing in a single. Glorious weather and first time practicing race starts and high rates in a single.


Double Outing:
1st Outing:
12km with about 8km of work r28- r32 in the 8.

2nd Outing:
11km in a coxed 4 r20, firm pressure.


10km outing in the 8.


Nope never tried it.

I know other teams do but my team doesn’t. That and I just started out (roughly 2 weeks in) so I don’t think there’s a need for it just yet?


@Benanything - Ah no worries, I thought you had asked about erging before, but I must have had you mixed up. I always think nothing beats the real thing, but erging and having the numbers does help with fitness and there is no hiding.


2km test prep erg today and it was miserable.

1km at 1:39.7 split.
Completely blew on my 2nd one after 1 minute rest.

10 minutes rest

2km r24 done in 7:06.

So I think I will be aiming between 6.40-6.45 on my test, just need to prep my mind to push through.


8km outing in the 8. Mostly race start practice.



8km outing in coxed 4.

10km outing in the 8 with a 2km piece. Hit 6:43. If we get this sub 30 given the bends and headwind, we will be hitting the kind of pace we need.


10km outing in the 8, starting to work on race starts.

Went out in the pair, but an unfortunate crash cut that short. A little shook up, but nothing major.


8km outing in the 8, with some work on the starts, breaking that down and then working on the transition to race rhythm.

10km outing in the 8 again. Much better, things starting to click. Exactly what we need with the increased amount of water time this Easter weekend.



2km test on the erg. Hit a 6:43.0.

Little slow, but confident I can get this into th 6.30s again before Henley.

18k outing in the 8.

Could still feel the lactate in my legs, but solid enough outing.



Felt a little tired today, following yesterdays test and long paddle, but excited to try out a new gym. Far better than the standard fitness studio, they had a yoke, farmers walk handles, tyres, rings and kegs. I will definitely be making use of them with just over 9 weeks to go until Henley.

Squats: 60/5, 100/3, 110/3, 115/3, 120/3, 125/3, 130/3, 120/3, 100/10

Giant Sets:
Military Press: 20/5, 40/3, 50/3, 60/3, 40/3
Pull Ups: 5, 6, 7, 8, 7
Ab Wheel Rollouts from kneeling: 10, 10, 10, 10, 10

As fast as possible 3 rounds of
Box Jumps x 10
24kg KB Swings x 10

Kept to what I know and didn’t go crazy today. In terms of the weight I plan on a steady increase every week for the next 8 weeks before tapering. Conditioning will increase in volume as I go as well.



Erg Pyramid
1km, 1.25km, 1.5km, 1.25km, 1km with 5,6,6,5 minutes rest between intervals.

Averaged a 1:43.9 split, so fairly happy with that.


10km row in the 8, mostly r20 paddle.


Conditioning: 4 minutes skipping (haven’t quite got double unders nailed yet)

Deadlift: 60/5, 100/3, 120/3, 140/3, 150/3, 140/3, 120/3, 100/3

Giant Set:
Barbell Rows: 80/5, 80/5, 80/5, 80/5
Single Leg Squats: 5, 5, 5, 5
Mountain Climbers: 10, 10, 10, 10

Again, plenty more there. Focused on acceleration and the weights will be creeping up aiming to peak in 8 weeks time.