Jonathan's Log
Users viewing topic: & 1 Guest
12345678910 ... 161718 ... 2122232425262728293031
| Jonathan |  | ... | 21-11-2020 @ 21:15 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 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? | ||
| jt | | ... | 22-11-2020 @ 17:02 |
 old age traveller Member 332, 7865 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! | ||
| Jonathan | | ... | 22-11-2020 @ 19:23 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 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  | ||
| Jonathan | | ... | 22-11-2020 @ 21:38 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 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. | ||
| Jonathan | | ... | 23-11-2020 @ 21:46 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Weights this evening 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. | ||
| Jonathan | | ... | 24-11-2020 @ 22:24 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 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. | ||
| Sparrow |  | ... | 25-11-2020 @ 21:32 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Solid session that. Good work. | ||
| Jonathan | | ... | 25-11-2020 @ 22:00 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Cheers mate Shortish session today. Squats: (banded knee extension warm ups) 8xbw 2x8x15kg 8x35kg 4x8x45kg - all good C2: Hadn't really intended to row, but ran out of non aching body parts. 3 minutes - 757m, 1:58.8 pace (16 spm) warmup 500m - 1:36.9 - playing around with technique, trying a shorter leg drive. Very tiring comparatively. 32 spm 500m - 1:33.7 - still playing with technique, but tired 500m - 1:36.5 - more like the usual technique but very tired now 500m - around 1:55 cooldown. | ||
| Jonathan | | ... | 26-11-2020 @ 21:55 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Continuing on with my theme of training related imaginative impairment, I just jumped on the rower this evening: C2: 500m warmup at about 1:55 pace 10,000m - 37:47.1 - my target was sub 38, and I held a 1:54.2 average pretty steadily throughout the row. I picked up the pace for the final 500m and knocked off a good chunk of time. Also hit a 7902m 30 min PB on the way too. Splits were as follows: 37:47.1 10000m 1:53.3 21SPM 7:34.5 2000m 1:53.6 20 7:36.3 4000m 1:54.0 20 7:37.7 6000m 1:54.4 21 7:34.8 8000m 1:53.7 23 7:23.8 10000m 1:50.9 25 It was my legs that were feeling it mainly. Cardio side of things wasn't challenging at all. Just not conditioned for this sort of distance | ||
| Jonathan | | ... | 28-11-2020 @ 20:46 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Another imaginatively impaired (short) session where I just ended up on the rower! C2: Warmup - 1000m - 3:42.8 1000m - 3:02.5 Drag factor 158 (7 on the lever) 3:02.5 1000 1:31.2 34 SPM :35.5 200 1:28.7 32 :36.1 400 1:30.2 35 :36.7 600 1:31.7 34 :37.4 800 1:33.2 35 :37.0 1000 1:32.5 36 I gave it absolutely everything. Totally exhausting. My guts again felt like they wanted to escape at about 700m, but a false alarm, mercifully. Cooldown (was supposed to be 10 minutes but cut very short) of about 2 minutes at 1:58 pace. Absolutely goosed. | ||
| Jonathan | | ... | 28-11-2020 @ 22:01 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 28.11.2020 @ 22:02 PM by Jonathan https://i.ibb.co/hsMRD2K/IMG-20201128-195359.jpghttps://i.ibb.co/Z8sVQkH/IMG-20201128-195442.jpg | ||
| jt | | ... | 28-11-2020 @ 22:13 |
old age traveller Member 332, 7865 posts | Dan Baseley Are you watching? | ||
| danbaseley | | ... | 28-11-2020 @ 22:33 |
 A member for 10 years and still no mouldy peanuts Member 1252, 4475 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | I am. I'm always watching..... | ||
| jt | | ... | 28-11-2020 @ 22:35 |
old age traveller Member 332, 7865 posts | danbaseley said:I am. I'm always watching..... Get rowing! That 1k ranks 50th in the world 12th in GB (30-39 age group) | ||
| danbaseley | | ... | 28-11-2020 @ 22:41 |
A member for 10 years and still no mouldy peanuts Member 1252, 4475 posts SQ 160, BP 110, DL 215485.0 kgs @ 98kgs UnEq | Once the gym opens up, I'll be back on the C2. And more often than a three day block, every two months. | ||
12345678910 ... 161718 ... 2122232425262728293031