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24 Oct
Rowing Machine – 3 mins @ 1:54.6/500m pace
Stretches – Middle Back, Lats, Triceps, Biceps, Quads, CalvesUsed this to pretend I was doing a full 2k, thought I would aim for 1:53 but slightly slower felt really natural for my rhythm which is key for a good 2k. Stretching helped afterwards, it’s taking me longer than I thought to feel ready so I’m glad the taper is this long. Have been eating the same so with reduced energy use in the sessions I should put on a bit of weight this week.
22 Oct
Basketball ~30 mins
Rowing Machine – 25 mins @ 2:20.8/500m pacePrior to this I was training my vertical jump and I wanted to have a quick run out and “shoot some hoops” as they say. Rowing was nice, the target was 2:19 to 2:33 so right down the lower end of that. This week looks really chilled, only 3 (!!) minutes of rowing on Wednesday and 2 mins 15 on Thursday. I still warm up properly and that is likely helping keep me loose. Will do some stretches tomorrow.
21 Oct
4 x 2 mins (2.5 mins) DF 130, avg 1:54.6/500m
Short and sweet, felt natural to hold ~1:54 pace. That would be 7:36 for 2k and I’d really like to go faster than that on race day. I don’t want a DNF or to be so tired I start pulling 2:00/500m and above, but I think it’s more dangerous to row entirely within myself and not challenge my mental strength. I can’t dig deep for 1k but I can certainly suffer a final 250-300m meaning I just need to get myself to 1.7k in one piece.
19 Oct
Push ups – 3 x 20
Batwing Rows – 3 x 15 x 15kg
Inverted Rows – 15,15,12
Hanging Leg Raises – 3 x 11
Swiss Ball Abs – 2 x 30 secsNice few exercises to keep the back strong. I feel better already from the easier workout on Wednesday and ready to give everything I can in the 2k row in 9 days time.
18 Oct
Rowing Machine – 2 x 8 mins (6 mins) DF 124, avg 2:08 & 2:07/500m
Have built up a training effect and with this taper I should feel better and fresher every day! My friend rowed 7:39.6 for 2k on Tuesday having not been on a rowing machine since 2004 and being out of shape from 7 months travelling. He held 1:55/500m very well and it made me think I should aim higher with my pace and see if I can hold on.
