Ok slack with logging recently and the race on 25th was very average performance.
Anyways went on holiday last weekend, but back on it this week.
04/12/2018
10k ut2 erg r18 at 1:57.8 split. FIrst one back from holiday
05/12/2018
2km warm up row
6 x 1500m sprints alternating r26, r22 at 1:49.4 split with 2 minute rest.
Not a good split, mind not in it, but confident I will be back quickly.
06/12/2018
1500m warm up row
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 110/10, 120/5
Dips: 20, 20, 20
Leg Raises, 12, 12, 12
Awful today. Legs felt good, but dizziness and sickness cut this session short,
07/12/2018
1 hour 44 minute cycle to the blender sufferfest video
08/12/2018
10km on an 8 in very windy conditions.
Been having issues with tendons in my hand and it has been getting worse last few weeks. Struggled just to even grip my blade, gonna have to work around that over next few weeks. Hope it heals soon as rowing is difficult when you canât hold your blade
1 Like
10/12/2018
30 minute run on incline 2. First half at 13kph, then upped to 13.5kph for 10 minutes, then finished on 14kph.
30 minute UT2 cycle on spinning bike.
12/12/2018
10 minute warm up on the watt bike
15km test. Managed 21:08 at 296 watts per hour.
Really disappointed with this! Training has been crap, diet has been crap. Time to sort it out! Such a minor injury, but I have really let it mess things up.
13/12/2018
5 minutes on step mill.
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 110/10, 120/10
Giant Sets:
Dips: 20, 20, 20, 20
Leg Raise: 10, 10, 10, 10
Mobility Exercises
Bit better today, with very limited time. Have to get things back on track now!
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14/12/2018
50 minutes on step mill, 25 at level 11, 25 at level 12.
15/12/2018
54 minute cycle on watt bike to Sufferfest video Downward Spiral (lots of intervals in this one). Decent few sessions. Swelling is down in my finger too, another week or so will tape it up and see how things go. In the meantime plenty of squats and cycling should keep me in a good place.
17/12/2018
70 minute UT2 on the stationary bike level 18. Heart rate was really steady, aerobic base is good.
19/12/2018
10 minute run
49 minute cycle to The Wretched Sufferfest video.
Pain in hand is still pretty bad, although swelling is much lower. Weights tomorrow so will stick with squats and some push and core exercises.
20/12/2018
Squats: 60/35, 60/35, 60/35, 60/35
Dips: 20, 20, 20
Leg Raises: 12, 12, 12
22/12/2018
11.25km run in 53:45 on treadmill averaging 2.5-3% incline.
Think this was around 12.6kph on average.
23/12/2018
59 minute cycle on spinning bike to 9 Hammers Sufferfest Video
24/12/2018
1km warm up row on erg around 1:56 split. Hand is still not right 
Squats: 60/35, 60/35, 60/35, 60/35, 90/8, 110/8, 120/8, 130/8 (good squat session today!)
Superset:
Dips: 25, 25, 22, 20
Toe Touches: 18, 18, 18, 18
26/12/2018
Merry Christmas everyone. Hope you all had a good one.
Just a short run today about 3km, to get moving and stretch hips and hamstrings a bit.
27/12/2018
AM
50 minute cycle on spinning bike to Sufferfest âThe Wretchedâ video.
PM
4km row on erg around 1:57.0 split r18.
Taped my finger up and much better today. Hopefully can build up volume before New Year to get back to it 100%.
28/12/2018
Squats: 60/10, 100/10, 120/10, 130/5, 140/5, 150/5 (First time going heavier on squats in a while)
Deadlifts: 60/5, 100/3, 120/3, 140/3 (First time in a while. Finger is still hurting, but seemed manageable)
Giant Sets:
Pull Ups: 5, 5, 5, 5
Dips: 20, 20, 20, 13
Plank Knee Twists, 10, 10, 10, 10 (each leg)
29/12/2018
AM
30 minutes on stepmill level 10
PM
70 minutes UT2 cycle
31/12/2018
3km erg at 1:55 split
10 minute UT1 bike
Back on the weights tomorrow and time to get back to it. Seem to be over the worst of injury.
Happy new year everyone.
01/01/2019
First session of 2019 and not a bad one. Still bearing in mind the injury, made sure not to get too ahead of myself.
Front Squats: 20/20, 30/20, 40/20, 40/20
Trap Bar Deadlifts: 40/5, 80/5, 120/5, 160/5
Giant Sets:
Barbell Rows: 40/15, 40/15, 40/15, 40/15
Push Ups: 25, 25, 25, 25
Hip Mobility work
Leg Swings
Giant Sets:
Ab Wheel Rollouts: 10, 10, 10
Side Plank Dips Left: 15, 15, 15
Side Plan Dips Right: 15, 15, 15
Only the 160kg Deadlift caused issues. Kept Barbell Rows light and explosive, all being good should be able to do a proper erg session tomorrow.
02/01/2019
3km warm up row
6 x 1500m with 2 minute rest alternating r26, r22. Averaged 1:49.0 split. Some work to do to get back where I was pre injury but nice to be rowing with intensity again.
03/01/2019
AM
5km ut2 erg (pretty slow today)
10 minutes stretching and mobility work.
Extra session so not disappointed and feeling yesterdayâs intervals.
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 120/10, 130/10
Giant Sets:
Pull ups: 6, 6, 6, 6
Dips, 22, 22, 22, 20
Ab Wheel Rollouts: 10, 10, 10, 10
Mobility work
Decent couple of days. Finger feeling ok even during pull ups. Still taped up, but way better than it was.
05/01/2019
8km outing in coxed 4. Not great, but good to be back in a boat.
06/01/2019
17km outing in the 8 with a decent chunk of work. Really nice outing today.
07/01/2018
2km warm up row
4k erg r22
5 minute rest
6k erg (2k r22, 2k r24, 1k r26, 500m r28, 500m r30)
Averaged 1:52.4 split.
Not an amazing split, but solid work done. Really hard to bring the rate up, especially with tired legs from yesterday, but this kind of work should pay off later in the season.
08/01/2019
AM
6km ut2 row at 1:59.9 split r18
Will build up distance, but useful getting more mileage in and chance to stretch.
PM
Deadlift: 60/3, 100/3, 140/3, 160/3, 170/3, 110/3
Giant Sets:
Bench Press: 60/10, 60/10, 60/10, 60/10
DB Row: 24/15, 24/15, 24/15, 24/15
Double Crunch: 20, 20, 20, 20
09/01/2019
2.5km warm up row.
6 x 1500m erg alternating r26, r22 with 2 minute rest averaging 1:46.7 split.
10/01/0219
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 120/10, 140/9(Rep PR)
Giant Sets:
Pull Ups: 8, 8, 8
Push Ups: 25, 25, 25
Ab Wheel Rollouts: 12, 12, 12
Decent little session, also managed a 1 arm pull ups for the first time (with the good arm obviously, left hand still not 100%)
11/01/2019
Active recovery day.
AM
Sports massage
PM
20 minutes UT2 cycle and 15 minute yoga.
Certainly better than doing nothing, but feel good for this weekendâs outings.
12/01/2019
Double Outing:
1km warm up erg
13km in a coxed 4
2nd Session:
1km warm up erg
13km in a double (tough doing that distance in windy conditions. Tore my hands to shreds).
13/01/2019
Spent most of the day vomiting!
14/01/2019
2km warm up row
4km at 1:48.2 split r 24.
Didnât do the 6km after that, just felt completely drained
15/01/2019
Day off to properly recover
16/01/2019
3km warm up row
8 x 1500m on the erg alternating r26, r22 with 2 minute rest. Averaged a 1:48.2 split. The 7th one was a 1:53 average which brought it down, but this was brutal!
17/01/2019
AM
1km warm up row
2 x 5km UT2 row on the erg at 1:58.4 split r19 with 3 minute rest to stretch out. Never feel as comfortable first thing in the morning.
PM
Squats: 60/35, 60/35, 60/35, 60/35, 100/10, 120/8, 140/5
Giant Sets:
Pull Ups: 9, 9, 9
Push Ups: 25, 25, 25
Side Plank Dips Each Side: 12, 12, 12
Mobility / Yoga Move
Then messed around with 1 arm pull ups. Managed 3 with my right arm. None on my left as pain in my finger is still lingering, so grip is still nowhere near 100%.
1 Like
18/01/2019
2km of swimming.
1km warm up front crawl
3 x 200m with 15s rest
200m breastroke
Managed to swim 35m under wate (reckon I can do more)
Then 200m cool down. Decent session given I haven;t swam in a while.
19/01/2019
Double Outing:
16km in the 8 with a lot of mid rate work
13km in the 8
Really good mileage today and things are progressing nicely.
20/01/2019
16km in the 8 with some decent high rate work.
Dealing better with the mileage again which is good. I mean I have eaten literally everything in sight, but recovery from it is better and I am not spending all my weekends afternoons unable to move from the sofa.
21/01/2019
1km warm up row
2 x 6km r20 row on the erg averaging 1:53.4 split with 3 minute rest. 1st one was at 1:51.6 so pretty happy with that for a Monday erg.
22/01/2019
Complexes to warm up with the bar 1 set
Deadlift: 60/5, 100/3, 140/3, 170/2, 190/1, 140/3 (First time without pain in my injured finger in over 2 months. Will be able to lift proper weight again soon)
Giant Sets:
Bench Press: 50/5, 70/5, 80/5
DB Row: 32/5, 36/5, 36/5
Double Crunch: 12, 12, 12
Mobility Work
Fairly easy session today, with 30 minute test tomorrow.
23/01/2019
Car broke down on test day, so missed it waiting for breakdown recovery which was not ideal!
24/01/2019
2 x 6km r18 at 1:58.8 split with 2 minute rest.
25/01/2019
Switched day off round, 30 minute test this Friday.
8134m at 1:50.6 split r20.
Just not there at all today. Disappointed with that, only positive is my bad days are way ahead of what I used to be able to hit on a good day.
26/01/2019
Double Outing:
16km in the 8
13km in a double.
Really solid work again
27/01/2019
8km in the 8 in very very windy conditions.
Went pretty well all things considering
PM
10 minute yoga
10 minutes core
28/01/2019
2km warm up row
2km erg at 1:46.8 split r24
5 minute rest
6km erg at 1:49.1 split, r22 x 2k, r24 x 2k, r26 x 1k, r28 x 0.5k, r30 x 0.5k
29/01/2019
AM
60 minute UT2 cycl on stationary bike level 17 for most of it
PM
Conditioning:
EMOM for 5 minutes
10 KB Swings x 24kg
8 Burpee Push Ups
Strength:
Trap Bar Deadlift: 40/5, 90/3, 130/3, 160/3, 180/3, 200/3, 160/3
Giant Sets:
Bench Press: 60/8, 70/8, 70/8, 75/8
Barbell Rows: 60/8, 70/8, 80/8, 85/8
Side Plank Dips (Each side): 12, 12, 12, 12
Mobility work