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Jonathan's Log

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macrothIcon...20-02-2021 @ 22:50 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
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Jonathan said:
I find it takes me a while to get into a row. The first 5-10 minutes is the most unpleasant, I sort of settle into the second 10 minutes and the last 10 minutes tends to be the fastest as the finish line hoves into view.


I feel like I've said something similar before, but this sounds like you need a proper longish warmup before your TR sessions or any future 2k attempt. I like the Eddie Fletcher routine, 19:45 of increasing intensity : https://www.google.com/url?sa=t&source=web&rct=j&url=ht...
JonathanIcon...20-02-2021 @ 23:19 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 20.02.2021 @ 23:20 PM by Jonathan
macroth said:
I feel like I've said something similar before, but this sounds like you need a proper longish warmup before your TR sessions or any future 2k attempt. I like the Eddie Fletcher routine, 19:45 of increasing intensity



Thanks for the link. That's very interesting, and probably extremely sensible for when I try for a 2k PB.
JonathanIcon...22-02-2021 @ 22:49 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
A nice comfortable 30r20 capped at 160 today. 13m off my best at that heart rate, but in some respects better as the pace was a little faster in the 4th and 5th intervals.

It's strange that I'm so comfortable at this heart rate. I don't really know what my true max HR is as I haven't done much sprint work since getting the monitor. Highest I've seen is 184, but I'm entirely comfortable at 160-170 for long periods of time. My half marathon saw me at over 170bpm for over 30 minutes. And I don't really get out of breath either. My heart rate does limit me, but even at really high intensity, it takes a lot to get me out of breath.

Anyway, this was this evenings session:

https://i.ibb.co/GprTX76/IMG-20210222-221949.jpg
SparrowIcon...24-02-2021 @ 23:42 
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always lookIng for the extra UT2 work.
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SQ 210, BP 167.5, DL 260
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That will be because of your gigantic lung capacity, no doubt!

I had to laugh at the near perfect session the other day - bang on 7500m, with every split ALMOST perfect. Grin

I've taken your advice and started on some 30 mins, 20 SR rows for a while.
JonathanIcon...28-02-2021 @ 15:05 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Sparrow said:That will be because of your gigantic lung capacity, no doubt!

I had to laugh at the near perfect session the other day - bang on 7500m, with every split ALMOST perfect. Grin

I've taken your advice and started on some 30 mins, 20 SR rows for a while.


It's really hard to do such exacting splits, and even when you do, the PM5 has other ideas Grin

I hope you get on well with the 30r20s. I reckon that they do build a fantastic level of fitness, but I feel that you have to periodise yourself back onto higher rate and faster rowing afterwards. I'm not very comfortable under a 1:40 pace at the moment, but 1:45 is fine for ages.

I needed a few days off the gym this week. I'm working long hours, 40 odd minutes away from home at the moment, and with a degree of winch work (trotting up and down hills with a winch cable), I haven't much spare energy. Because I've dropped the weight training for the time being, my weight is dropping too. I need to figure out how to eat enough for rowing so as not to lose weight.

Anyway, I did 1.5 2k rows on Wednesday, with a warmup at 6:50.5 and then half of a working set that would have been around 6:30 ish. It didn't feel too difficult, but I had indigestion and I couldn't be arsed.

Had a good session today though with a free rate 30 minute capped at 160bpm. I just strayed over that due to 15 seconds of pulling harder at the end to get me over 8400m.

It felt fine, though as ever, the first 6 minutes was disproportionally fast as the heart got up to rate. Fairly pleased with the overall result. I need to be doing lots in the 8400-8600m range to get my pb up to the next level (8750m is the next target).

https://i.ibb.co/DV4KMVJ/IMG-20210228-143525.jpg
jtIcon...01-03-2021 @ 14:08 
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old age traveller
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Post Edited: 01.03.2021 @ 17:53 PM by jt
Did you get a buyer for the weights?

110kg bodyweight goal?

Generally speaking lower SPM makes the legs work harder(to get a decent split) so should fatigue them more than a higher SPM
SparrowIcon...01-03-2021 @ 16:26 
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always lookIng for the extra UT2 work.
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SQ 210, BP 167.5, DL 260
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Free rate row... 23! Grin
JonathanIcon...01-03-2021 @ 20:05 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:Did you get a buyer for the weights?

110kg bodyweight goal?

Generally speaking lower SPM makes the legs work harder(to get a decent split) so should fatigue them more than a higher SPM


Not for the dumbbells, no. I'm not bothered. I'll come back to them a bit when my shoulder impingement heals.

It's funny but I don't feel low SPM work in my legs, or indeed anywhere. High rate work is much more taxing.

Millsy - I did 25 on the first split Tongue
SparrowIcon...01-03-2021 @ 21:03 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I think because of your tallness, very high SRs won’t be ideal for you.

I wouldn’t advise avoiding higher SR work - it takes some getting used to and will be a shock if you have neglected it. Plus you will need it for the 1k and 500m attempts, or any shorter rows.
JonathanIcon...01-03-2021 @ 22:16 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 01.03.2021 @ 22:20 PM by Jonathan
Sparrow said:I think because of your tallness, very high SRs won’t be ideal for you.

I wouldn’t advise avoiding higher SR work - it takes some getting used to and will be a shock if you have neglected it. Plus you will need it for the 1k and 500m attempts, or any shorter rows.


You are of course right but 25 is a fairly high rate for me Grin

I'm just going to be doing day on, day off for a little while as I'm really busy at work, but I'm going to push the 30s with unrestricted rates. I'll do 8500m tomorrow and see how that feels. That's about a 1:45.9/500m pace, which is going to be challenging but a little way from max.

I reckon that I can incrementally nudge my pb up by getting to the point where holding 1:45 for 30 minutes is second nature. Then perhaps a 1:43 run won't seem too nasty (which would put me a baw-hair away from 8750m). My end of year goal is 9000m (1:40/500 pace), which is a really tall ask as it'd put me second in the UK and 1st in my age group.
JonathanIcon...02-03-2021 @ 22:21 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
No training today. Flat out at work and constantly on working on the forwarder. My right shoulder isn't happy at the moment with the preexisting impingement being exacerbated by RSI relating to using the joysticks on the machine.

Fun fun fun. At least it's making some money.
JonathanIcon...03-03-2021 @ 22:19 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Some metres this evening. Felt fairly knackered from work but got on the erg.

It was supposed to be 30 minutes with the splits at 1:50, 1:48, 1:46, 1:44 and 1:42. First three went as per the plan, but went too fast on the 4th, did my 1:42 and completely goosed myself. Even the idea of doing the final split at 1:50 seemed like hell at the 24 minute mark so put the handle down. Did a 6 minute 1500m cooldown afterwards to get the 30 minutes in.

Shoulder felt much better today, inexplicably.

https://i.ibb.co/DGs6JZV/IMG-20210303-214527.jpg
jtIcon...04-03-2021 @ 15:33 
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old age traveller
Member 332, 7865 posts
HR in the 180's 6 minutes to go...nothing much riding on it I can see why the HD was an option.

Any Swede action?

I assume you have to have vigorous checks to get a work VISA? Or be a billionaire?
JonathanIcon...04-03-2021 @ 19:06 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:HR in the 180's 6 minutes to go...nothing much riding on it I can see why the HD was an option.

Any Swede action?

I assume you have to have vigorous checks to get a work VISA? Or be a billionaire?


Yeah - I was done in after that. A sub 1:42 sprint for almost 2k is the sort of sprint I do at the end. There's nothing left after that. HR got up to 183.

No specific progress on Sweden. I'm revising my Swedish on a daily basis with Duolingo, but not progressing it at the moment as I've completed that course.

It's not an issue for us to move there as I (along with my daughters) have German passports too. It's only my wife that doesn't have dual nationality, but I'll let her tag along Grin
SparrowIcon...06-03-2021 @ 15:28 
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always lookIng for the extra UT2 work.
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SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Still a really good session.

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