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Jonathan's Log

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JonathanIcon...21-11-2020 @ 21:15 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:AT the very least you should attempt to a longer warm up.

Something to think about, the shorter the row the longer the warm up.

Regarding falling of the seat, practice helps do 10x100 20x100 etc etc



Good advice. What length of warmup would you recommend?
jtIcon...22-11-2020 @ 17:02 
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old age traveller
Member 332, 6824 posts
I like to do 10 minutes

start slowly 16spm 2.15 pace and gradually speed up so the last 30 seconds is at target pace for the intended session.

The pros have pre warm up warm ups!
JonathanIcon...22-11-2020 @ 19:23 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:I like to do 10 minutes

start slowly 16spm 2.15 pace and gradually speed up so the last 30 seconds is at target pace for the intended session.

The pros have pre warm up warm ups!


Good to know. I'm on the rower this evening, so I'll give it a go Grin
JonathanIcon...22-11-2020 @ 21:38 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
All I did this evening was a single row. 30 minutes.

It felt good, I took it easy at a steady 1:58 pace for the first 25 minutes and put the foot down for the last bit at about 1:48 pace. Got to 7715m and an overall 1:56.6 pace.

Pleased with that. It's interesting that with the longer distance work it's the legs that seem to feel it and the upper body is fine.

8000m should be fairly doable with a bit of training.
JonathanIcon...23-11-2020 @ 21:46 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Weights this evening Grin

Bench:

2x15x20kg
8x50kg
5x50kg
5x70kg
5x90kg
6x105kg - balls out effort on the last one
2x6x100kg - last rep on 2nd set tough

Tricep pushdown:

5x15x20kg with the rope handle

Deadlift:

8x45kg
5x75kg
5x105kg
5x135kg

Fini.

3 sets of 2k on the C2 tomorrow at around 7:28 as the target time for each set.
JonathanIcon...24-11-2020 @ 22:24 
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the Ergbreaker
Member 19, 531 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Really solid rowing session today.

Also had a fairly strenuous 1.5hr forestry walk today on a site visit that I feel ought to be mentioned. On Dartmoor, so proper hill climbing at times.

C2:

500m warmup (sorry JT, couldn't face a longer warmup today) - 1:55 pace

2000m - 7:25.1 (500m splits were 1:50.4, 1:51.5, 1:51.1 and 1:52.1) 24 SPM

2000m - 7:25.1 (500m splits were 1:50.5, 1:51.5, 1:51.5 and 1:51.6) 23 SPM

2000m - 7:24.7 (500m splits were 1:51.2, 1:51.2, 1:51.4 and 1:50.8) 24 SPM

500m cooldown at 2:15 pace

Really chuffed with the consistency of the rowing. Only 1.7 seconds difference between the fastest and slowest splits and got more consistent as the sets progressed.

I'll aim for 3 sets of 7:21 next time. My intention is to keep this up for 8 weeks or so (with the other 3 sessions of the week being 500m, 1000m and 20-30 minute continuous) and end up on 3 sets of 2000m at 6:57. Hope I'll be good for sub 6:40 after that.

Also, I have huge DOMS developing in my rear delts. I think they were created in the first instance by yesterdays deadlifting possibly. I certainly feel that the rowing is helping strengthen the back of my shoulders.

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