Try Again

After a  week break of poor training, disease and infection we are back on the rails.  There were metres rowed and kgs lifted but small amounts to be logged late

Day 1

15 x 300@60sec (120sec break after each 5)

01:32.80	55.7	31		01:32.80	55.7	32		01:32.60	55.6	31
01:32.60	55.6	31		01:32.10	55.6	32		01:32.50	55.5	32
01:32.80	55.7	30		01:32.80	55.7	31		01:32.50	55.5	31
01:32.50	55.5	31		01:32.50	55.5	31		01:32.10	55.3	33
01:32.00	55.2	32		01:32.10	55.2	33		01:27.80	52.7	33
01:32.50	04:37.70	31		01:32.50	04:37.60	30		01:32.50	04:34.40	32

This session was good to get into the rear view mirror.  It will take a little bit more km’s to get the groove back in the right place.

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