7/1/2020
20 minutes ut2 row at 1:59.7 split
7/1/2020
20 minutes ut2 row at 1:59.7 split
10/1/2020
4km run
11/1/21
2 x 4km r22 at 1:57.1 split.
12/1/21
Makeshift lockdown workout 1
1 arm Deadlift: 40/8, 40/8, 40/8, 40/8
KB single leg Romanian deadlift: 20/5, 20/5, 20/5
Superset:
Power bag Rows: 40/10, 40/10, 40/10
Push Ups: 20, 20, 20
Ab wheel rollouts: 10, 10, 10
18/1/21
20 minutes row 1:58.9 r18
3.24km run in 17.43.
19/1/21
1 arm deadlift: 40/8, 40/8, 40/8, 40/8
20/1/21
Run 2.44km in 14.35
21/1/21
Zercher squats: 40/10, 40/10, 40/10, 40/10
Pull Ups: 6, 6, 6, 6
Making do with what I have. Zercher squats are hard but good alternative with limited weight until gyms reopen.
23/1/2020
3 x 20 minute row at 1:59.4 split r18 2 minute rest.
24/1/21
12 x 500m 2 minute rest row on erg at 1:42.8 split.
25/1/21
4.15km run in 23.32
26/1/21
Bodyweight squats: 3 x 1minute
1 arm deadlifts: 40/8, 40/8, 40/8
1 leg Romanian deadlift: 20/5, 20/5, 20/5
Superset
Barbell rows: 40/10, 40/10, 40/10
Push ups: 21, 21, 21
Ab wheel rollouts: 4 x 1 minutes
31/1/21
AM
12 x 500m sprints on erg. Started at 1.42 split, but blew up so averaged 2:00.4 overall.
PM
Pull Ups: 8, 8, 7, 7, 7
23 minutes of yoga
1/2/2021
2 x 4kn row at 1:53.6 split r21 5 minute rest
2/2/2021
1 leg Romanian deadlift: 20/6, 20/6, 20/6, 20/6
Superset:
Powerbag Rows: 40/12, 40/12, 40/12
Push Ups: 22, 22, 22
15 minute an circuit
3/2/2021
Long warm up row, then 2km in 6:39.4 at 1:39.8 split
6/2/2021
2 x 7.5km at 1:59.7 split r19
20/02/2021
3 x 20 minutes r18 at 2:03.6 split
3 x 3 rounds of 45s core circuit. Crunches, hollow rock hold and planj
7/3/2021
22 minutes erg at 2.06.4 r17.
Couldn’t get into it at all tonight
Seem to be recovered from illness now.
11/3/21
4km at 1.53.9 split r22
13/3/21
50 minutes at 2:04.9 split
Any tips for a 1km row test?
My friend gave me a month to beat his 3:06 time. I got 3:12 on my first attempt without any pacing. I just got a rower for the first time so I’m relatively new and hoping better planning (pace, ideal drag factor, etc) can gain me a few seconds.
23/03/2021
3.61km run in 19.12. Heart rate stayed below 160, more just uncomfortable for bot doing it in a while.
@vision1 for quick gains 100% technique. Make sure you are engaging glutes and starting the stroke with the leg drive. It is after half slide start to think about opening the hips and really accelerate. Always think about pushing through the footplate even at end of the stroke.
In terms of training, I guess it depends how much time / sessions you want to fit in? 1km is quite an anaerobic piece, but don’t neglect longer distance as well to build base fitness.
25/03/2021
15 x 300m sprints 1 minute rest at 1:38.5 split
28/03/2021
12 x (300m 60s rest 100 m 90s rest)
Averaged 1:35.5 overall. Mostly sub 1:37.5 on the 300 and sub 1:34 on the 100m. Felt good so kicked on a little on last 4 300m sprints
Slack on logging again, but gyms back open and water sessions allowed, time to get back on it.
Hoping to see some good progression now too.
17/04/2021
Am
Double outing in 4-
Pm
Squats: 60/15, 60/15, 90/10, 110/1
Cable Row: 53/6, 73/6, 79/6, 79/6
Shoulder Press: 41/6, 47/6, 53/6 58/3
Core:
2 rounds
V sits 1 minute
Side plank dips 1 minute (30s each side)
Plank 1 minute
Rest 1 minute
Ok nothing to shout about but as a 3rd session of the day was just nice to lift again.
There is a lot to do, but after 4 months of gyms being shut, I just need to be patient. Not having to row in my living room too all the time will be nice.
18/04/2021
13km outing in 8 with 3 x 2.5km work
10km in the 8 with 3 x 1500m pieces