Finish It

Day 5

AM

12km row at 1:56.5 pace – nice and easy and I was happy to get the distance done

Longer Speed

So after my easy cross training wander in the park it was time for a row.

Day 4

8 x 500m @ 60sec rest (The rest will decrease over the weeks)

Warm Up – 2k @ 1:58 pace r 24

8×500

	Av/500	Rate
1	01:38.5	30
2	01:37.4	31
3	01:37.3	31
4	01:36.7	32
5	01:36.8	30
6	01:36.4	31
7	01:36.4	30
8	01:33.0	32
	12:52.5
	01:36.6	31

This was my first time to attempt anything near race pace and I was happy with the result.  I will be looking to creep this average down considerably over the next few weeks.

Cross Train

Day 3

 

So out for a little touch of cross training.  I decided on a nice easy 3 mile run in th park. I finished in a very leisurely 27 ish mins.  After this nice warm up I worked through some specific mobility work to keep everything right. Mobility work is the key to this training block.

Double Up

Day 2

AM

Started the day with a 10km stretch at r20.  I finished this at 1:56.2 pace but it was hard work.  I need to increase (do some) mobility work as it is effecting my stroke.

PM

Strength/Power 1	15 mins
Warm Up + Mobility		Actual
Straight Bar Deadlift	2×8’5×5	60kg 100kg 5×5	+10kg
RDL’s Double	4×8	30kg e/s	Good
Loaded Side bridge (min 15kg)	3 x 30sec	15kg	Good
Weighted Pull Up	2×8 5×5	Red Band 2x5kg 3xBW	Get 5 kg all sets
Push Press	4×8	50kg	+5kg
Hanging leg raise	5×10		Good
Lying Tricep Ext	4×12	10kg e/s – EZ Bar	+2.5kg e/s

I was limited for time so worked through this session with the minimum of rests.  This was a good session as it showed me where I can fine tune my weights for future weeks.

Cross training tomorrow – so a slow 3-4 mile run followed by foam rolling hell

And we’re off

Day 1

(5x300m@60sec + 2 mins rest ) x 3

55.5	01:32.5	32		55.2	1:32.0	32		54.8	01:31.3	32
55.2	1:32.0	32		55.2	1:32.0	32		54.7	01:31.2	32
55.3	01:32.1	33		55.0	01:31.6	32		54.8	01:31.4	33
55.1	01:31.8	33		55.0	01:31.6	32		54.8	01:31.3	32
55.0	01:31.6	32		54.4	01:30.6	32		54.6	01:31.0	33
04:36.1	01:32.0	32		04:34.7	01:31.5	33		04:34.0	01:31.2	32
13:42	01:31.5	32

Overall this session was quicker than expected but I felt it on the 3rd set but had to finish it out.  Tomorrow mornings early session speed will all be based on feel tomorrow morning but sub 1:58 is the target throughout.  Water and diet were good today.

Time For Action

2012 is now upon is all and I have decided to use this blog to keep a log of my training.  I will be logging everything from food, sleep, supplements, and my training sessions.

I welcome all comments both helpful and not.  IF you have any questions about anything I’m doing ask away.

I’ll add in my starting stats later on (i.e weight, height, training goals etc), making it semi-public will keep me going

Weight:    111.5kg  – (will monitor and control with nutrition)

• 108kg should be the fighting weight but we’ll see

Height:     198cm  – (pretty constant the last few years)

2km Target:  6:18 (5 secs under current PB)

2012 Row Training Plan

Return to Normal

In continuing a return to something like normal training today heralded some strength training

Tuesday 

Warm Up
2 rounds of 10
X band Walks
Scap push ups
hurdle over unders
band face pulls
hurdle step overs
scap inverted rows
quad/hamstring walks

S1

Squats
60kg – 2 x 10

Box Squats
90kg – 3×5
100kg – 2×5

Single Leg Deadlift
30kg KB – 4 x 8

Russian Twists
20kg  – 3 x 20Chin ups
BW – 5 x 5

Speed Bench Press
70kg  – 8 x 3

45 degree back extension
3 x 15 with 10kg plate

DB Seated Powercleans
10kg – 5 x 12
5kg – 2 x 12

This will be the last proper workout for a few days due to seasonal commitments and the weather slowing everything down.  The plan is to clear Christmas and go through a complete testing protocol and put the hammer down for three good months..

The Erg Floats again !!

Having been a little under the weather for the past few weeks my lungs finally felt ready to stretched out a little.  The row of choice as per programme was a 10x300m with 60 sec rest intervals.  Then a deserved 5 minute break and repeat once more.

Last week I tried this and my body said no in only managing to complete the 1st 3000m in a lowly 9:45 ish, today was a much improved effort on all counts.

Monday

• 1st Set – 10 x 300m @60sec
• Total Time : 9:22.6
• Pace /500m : 1:33.7
• SR 32
• Drag 130

5 minute rest

• 2nd Set – 10 x 300m @60sec
• Total Time : 9:24.6
• Pace /500m : 1:33.9
• SR 32
• Drag 130

I am pleased with this as a nice back to back session.  The last 4 of the second set had me holding on but to be expected when I look at my lack of erg work over the past 3weeks.

Nice stretch down afterwards and protein into the system.  Strength session tomorrow

 

Fresh Start

As the year comes to an end its time to start focusing on challenges to set myself in 2011.  So if nothing but to keep tabs on myself I am going to set down some markers that I want to surpass in 2011.  The targets for now are in no particular order and some will be added later when I complete as full set of testing.

Strength Targets

To be determined after testing to include skinfold and weight check

Erg Targets for 2011

• 100m – Sub 15sec
• 500m – Sub 1:19
• 2km – Sub 6:25
• 5km – TBC
• Actually do some racing against real people

Friday Fun

Another week comes to a close after an easy enough intro back to my training regieme. As life got in the way I only got 1 session in.

Repitition Session

• W/U Single leg Deadlift 5×10@30kg
• Ab Pull Down – 3×30@Green Band
• KB Row 5×10@24kg e/s
• Push Up – On handles 5x30reps short rest
• Arnold Press 5×10@12.5kg
• Back Ext 5×10@Purple Band

This was a straight forward session and not too taxing. We’ll bring it up a few notches next week with the added rowing sessions.