Jonathan's Log
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| Sparrow |  | ... | 29-11-2020 @ 12:53 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Phenomenal effort and as JT said - you're just getting started! | ||
| Jonathan | | ... | 29-11-2020 @ 20:51 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Just keeping everything crossed I don't injure myself. Weights session this evening. Push press: (band warmups) 15x15kg strict 8x35kg strict 8x35kg push from now on 6x55kg 6x65kg 3x75kg 5x85kg 4x85kg - fail on 5th 2x10x55kg - strict, and very hard. Triceps goosed. Lat pulldown, narrow grip, supernated: 5x20x55kg - to try to emulate rowing, albeit supernated. Last set close to failure! Tricep pushdown: With the rope 3x10x25kg Some sort of rowing tomorrow. Distance I think. Possibly a 5k. | ||
| Jonathan | | ... | 01-12-2020 @ 21:49 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Reasonable rowing session today. I jarred my right knee a bit push pressing the other day hence the lack of training yesterday. Didn't seem to affect things today though. C2: 1000m warmup - 3:39.6 (1:49.8/500m average) 2000m - 7:10.2 (1:47.6/500m average) 2000m - 7:06.9 (1:46.7/500m average) 1000m - 3:18.5 (1:39.2/500m average) 500m cooldown. Nothing that interesting. Just some meters and sweat. | ||
| Sparrow | | ... | 02-12-2020 @ 22:37 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | You know you're going to smash an excellent 2k when a session like that is run of the mill. | ||
| Jonathan | | ... | 03-12-2020 @ 06:42 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:You know you're going to smash an excellent 2k when a session like that is run of the mill. Haha - thanks!  I was supposed to be training last night but was so tired from work I ended up sleeping half the evening and then going to bed fairly early. I really like the 2k distance. I think I'm just going to focus on that for a bit. | ||
| Jonathan | | ... | 03-12-2020 @ 19:24 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 03.12.2020 @ 19:31 PM by Jonathan Couple more 2000m rows today, squeezed in early evening as I've weight training later. No cooldown as had to get inside for a video call.C2: 1000m WU - 3:52.7 (1:57.4/500) 23SPM 2000m - 6:56.2 2000m - 6:52.6 Pushed a little bit harder on the rows today than last time. The second row is only faster than the first because I gave it a bit more on the final 400m. 1:43/1:44 is pretty comfortable for distance now. https://i.ibb.co/DtWDVyp/IMG-20201203-183115.jpg https://i.ibb.co/2NW2s9P/IMG-20201203-184451.jpg 6:40 would be straightforward enough now I feel. I'll try very hard not to go for a PB again until I feel I can get 6:30. Edit: decided to look up all this training classification stuff and I'd guess that those two 2ks were at UT1, possibly just verging on AT towards the end of the second rep. | ||
| Boar | | ... | 03-12-2020 @ 19:54 |
 Nothing left in the tank. Member 5, 25568 posts Administrator | It might be worth logging your rows in the C2 logbook some great rowers on there to compare your timeswith moving forward i have the ergdata app , which also gives out interesting metrics that might be of interest - ergdata also automatically logs your rows on the C2 site superb rowing is happening here. | ||
| jt | | ... | 03-12-2020 @ 20:10 |
 old age traveller Member 332, 7867 posts | Great stuff. Now you need a HR monitor to truly find out how hard you are working. (and to take your training forward in a more scientific way) You should do a 5k next I reckon. | ||
| Bim | | ... | 03-12-2020 @ 21:19 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Couple of cracking 2k's, especially if you weren't really pushing it. | ||
| Jonathan | | ... | 03-12-2020 @ 21:50 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Thanks chaps. A couple of heart rate monitors are on my Christmas list. One wrist one for general use and I'll get a chest belt to hook up to the PM5. I'll have a think about the online stuff Boar - I don't want to overcomplicate things at the moment. I'll have a pop at a fast 5k tomorrow. Target is 17:30. I should be able to hold 1:45 for just over 17 minutes. | ||
| Jonathan | | ... | 03-12-2020 @ 21:56 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Disco weights session later this evening. DB bench: 15x12kg 15x15kg 12x25kg 5x12x30kg 1 arm tricep pushdown: 5x12x10kg - tricep burn! CoC Grippers: (each arm) 20 x sport 20 x trainer 10 x #1 5 x #2 right hand nearly 3 x left hand 100 x sport, each hand. Very unpleasant. | ||
| Bim | | ... | 03-12-2020 @ 23:51 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Jonathan said:Thanks chaps. A couple of heart rate monitors are on my Christmas list. One wrist one for general use and I'll get a chest belt to hook up to the PM5. I'll have a think about the online stuff Boar - I don't want to overcomplicate things at the moment. I'll have a pop at a fast 5k tomorrow. Target is 17:30. I should be able to hold 1:45 for just over 17 minutes. The Ergdata app is dead easy to use once you have worked it out and it gives you a full record of all your sessions. You can rank your best workouts and see how it compares to others, well worth looking at. Good luck on the 5k, sub 17:30 would be a very good time. | ||
| Jonathan | | ... | 04-12-2020 @ 22:09 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Had a cracking little rowing session. Rowing solo too, as my brother had a night at home. Always tough to push yourself on a longer row (yes, I count 5k as a longer row) by yourself. C2: 1000m WU - 3:49.2 (1:54.6/500m pace) 5000m - 17:17.7 (1:43.8/500m pace) 1000m CD - 3:58 (1:59/500m pace) https://i.ibb.co/86VQFBD/IMG-20201204-213848.jpg https://i.ibb.co/nwP4kjT/IMG-20201204-213942.jpg Well that went even better than I had hoped. My target was to hold a 1:45 pace throughout and try to hang on for 17:30. I managed to go a touch better than 1:45 and still had a surprisingly decent sprint in the tank at the end for the final 3-400m. A bit more training should see it go under 17 minutes. It was tough, but not quite max effort to hold the 1:44 pace throughout, so even half a second quicker through that section of the row would have shaved off almost 5 seconds. But I'll let that PB stand for a good while. Feels like a decent effort and something to train towards surpassing in the spring. | ||
| Jonathan | | ... | 05-12-2020 @ 20:13 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Weights training this evening: C2: 1000m warmup at 1:48/500. It was 5c in the gym and I forgot this when dressing. In short and a vest, I needed to warm up! Strict press: 15x15kg 8x35kg 6x45kg 5x55kg 5x65kg 5x70kg - first time making 5 at this weight. 4 previously 10x60kg - a grind Skull crushers: 5x12x25kg DB curls: 20x12kg 2x20x15kg (each arm) Grippers: Lot and lots of reps with the sport, up to 100 on right and 80 on left. | ||
| Boar | | ... | 05-12-2020 @ 20:22 |
Nothing left in the tank. Member 5, 25568 posts Administrator | 17:17.7 is such a lovely looking time !! getting a sub7 pace 5000m is one of those bucket list rows , superb. | ||
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