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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.
10 Oct
Rowing Machine – 8 x 45 on / 45 off @ 1:53.1 average
Power Cleans – 3 x 4 x 40kg
Front Squats – 4 x 10 x 40kg
Pushups – 3 x 15
Batwing Rows – 3 x 12 x 15kg
Front Planks – 2 x 30 secs11 Oct
Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)
Glute Smash and Floss (368)
Roller Quad Smash (385)
Couch Stretch (391)
Posterior Chain Floss (409)
Roller Calf Smash (425)
Classic Calf Mobilisation (429)Roller calf smash was DIRTY! I cut a length of PVC pipe and placed it on my lifting platform so my foot could hang off the ground. Took about 2-3 minutes on each calf passing up and down, really painful and they felt much better a few days later.
14 Oct
Rowing Machine – 3 x 6 mins (2.5 mins, 3.5 mins) 1:58.8, 1:59.6, 2:00.5 pace
Pullups – 3 x 6
OHP – 3 x 8 x 40kgLegs were toast so didn’t need split squats or power cleans. Built some confidence given that 1:59 was what I held on my 2000m time trial on day 1 and I matched it twice with 2.5 mins rest between. Needed more rest between reps 2 and 3 but it’s based on your heart rate dipping below 2x resting which is a nice way of taking the guesswork out of whether you need a longer rest after a certain rep.
15 Oct
Rowing Machine – 2 x 15 mins (6 mins) in 2:13-2:14/500m pace.
17 Oct
Rowing Machine – 6 x 90 on / 90 off DF 135. Avg pace 1:53.6/500m overall
I had an ordeal with a puncture to my car last night and it involved an hour trying to fix it myself and then waiting for the AA, meaning I got home after 3am. If I was fully rested I’d do some upper body today but right now I’m not even in the mood to try abs. Will try to do more on Friday than usual.
