Rowing, Strength and All Round Athleticism

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

1 Like

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.

1 Like

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

1 Like

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