Jonathan's Log
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| jt |  | ... | 28-12-2020 @ 16:20 |
 old age traveller Member 332, 7867 posts | Congratulations on doing a UT2 session. | ||
| Jonathan | | ... | 28-12-2020 @ 16:53 |
 the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Samthepigman said:In regards to injuries, I visit a sports massage guy every 2 weeks without fail and have done for probably 2 years now. I can't stress how much it helps my body. I'm in two minds about it. I did see a very good osteo a lot over the past two years, but of late any adjustment of my back just seems to cause a flare up. I try to leave it alone now, but there is certainly a lot of value in going if it helps you. It did help me for quite a while. JT - I thought you'd appreciate that. I didn't enjoy it too much though. I think on those lighter sessions I need to avoid rate limiting myself. It's more comfortable (and I seem to hold a lower HR) if I am at 25-27 SPM. | ||
| jt | | ... | 28-12-2020 @ 18:09 |
old age traveller Member 332, 7867 posts | Jonathan said:Slower recovery row today, which wasn't at all challenging but in trying to work on my technique and using my back more, I've tweaked my back a bit   Ah well, I'll stick to my normal technique next time. https://i.ibb.co/MhRrfDz/IMG-20201228-144243.jpg The challenge with UT2 is to stick to the SR and HR which for some can be more difficult than going flat out. | ||
| Jonathan | | ... | 31-12-2020 @ 18:12 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Post Edited: 31.12.2020 @ 18:14 PM by Jonathan jt said: The challenge with UT2 is to stick to the SR and HR which for some can be more difficult than going flat out. I agree. The control is the challenge. I did a bit of rowing yesterday. A couple of 1000m sets, fastest 3:13.5 and then an aborted attempt at a fast 1000m. I have a bit of a mental bloc with fast, short distances at the moment. I've tried about 6 times to do this 813m CTC thing, and just keep putting the handle down. Sprinting is deeply unpleasant. So today, I tacked it onto the end of a longer row. It was initially supposed to be a 60 minute row, but I realised shortly into it that I just didn't have the time. So I changed to 30 minute row, doing the first 23 minutes at a steady pace, and going for it for the last 7 minutes. I reckon that I did the final 2k in 6:48, which I'm quite pleased with. It was getting tough cardiovascularly at the end. https://i.ibb.co/TtS9vmF/IMG-20201231-180423.jpg It's much easier to stick the course and not put the handle down when you put the sprint at the end of the row as you've invested so much into it at that point. It also nicely combines a warmup and a working set. I like 30 minutes as a distance/time. | ||
| Sparrow |  | ... | 31-12-2020 @ 23:19 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Nice couple of session mate. As much as we would all like, we can’t PB EVERY session. All the best for 2021. | ||
| Jonathan | | ... | 02-01-2021 @ 22:38 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Nice couple of session mate. As much as we would all like, we can’t PB EVERY session. All the best for 2021. Thanks Millsy. All the best to you and your lot too I did manage to sneak a pretty big pb in today, albeit accidently. The intention was 2x5km at around 17:30, but I came out of the blocks a bit quick and seeing projected finish time in the low 17s, I decided to go for it. It went very well, but the last kilometre was very hard. I was still accelerating at the end though. It was probably 300m from the end that I properly sprinted, figuring I could get some oxygen afterwards Warm up - 1000m, 3:48.4 5000m - 16:58.0 Cool down - 2000m, 7:59.9 https://i.ibb.co/jrtb0QF/IMG-20210102-211632.jpg https://i.ibb.co/Ws9rnTC/IMG-20210102-211704.jpg | ||
| Sparrow | | ... | 03-01-2021 @ 10:24 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | That's a brilliant row! Holding what looks like a great 2k pace for 5k. | ||
| jt | | ... | 03-01-2021 @ 15:03 |
old age traveller Member 332, 7867 posts | Nice to see a bit of effort in the last 1k Just imagine what you could do with a solid block of training behind you!!!! 2k 6.20 coming up? | ||
| Jonathan | | ... | 03-01-2021 @ 16:55 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Thanks chaps  JT - 6:20 is my goal for the next month or two. From a mental perspective, I find a negative split easiest to deal with as it means as I get faster and more knackered, the finish line is not far from reach. 'Fly and die' doesn't work for me as I die hard. So the plan would be to try to do the following splits: 500m - 1:38 1000m - 1:36 1500m - 1:34 2000m - 1:32 If I can keep to just under those times, I might get down to 6:16-6:18. Possibly. 4x1k would be some good prep for that, but I do also like tagging a max effort 2k onto the end of longer rows too. | ||
| Jonathan | | ... | 04-01-2021 @ 18:16 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Mixing and matching today on the rowing. Couldn't decide what to do so I went with sprints after a couple of warmups: C2: WU 1: 2000m - 6:58.1 1:44.5 24spm 165bpm WU 2: 500m - 1:38.6 26spm 172bpm 100m sprints: 15.1 - 1:15.8/500m 57spm 15.0 - 1:15.3/500m 55spm 15.0 - 1:15.2/500m 57spm 15.1 - 1:15.6/500m 49spm. I tried longer strokes 15.0 - 1:15.5/500m 59spm CD: 1000m - 3:43.4 So a 15.0 100m is definitely my top speed at the moment. On all but the 4th set, I used quite a short leg drive and mostly back and arms to drive it. Interestingly though, the 500m split time on the 4th set was the fastest at the end (1:13) so whilst it's not the fastest for acceleration, it produces the highest top speed. | ||
| Bim | | ... | 04-01-2021 @ 21:35 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Wow, fantastic 5k! I've seen some guys do a set of short strokes at the start of a sprint and then gradually take the strokes a little longer, that would fit in with what you are saying, might be worth a try. | ||
| Jonathan | | ... | 04-01-2021 @ 22:01 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Bim said:Wow, fantastic 5k! I've seen some guys do a set of short strokes at the start of a sprint and then gradually take the strokes a little longer, that would fit in with what you are saying, might be worth a try. Thanks Paul The 5k distance feels a lot more natural than the 100m. In the scheme of things, I'm much better at 5k too (when referring to the Concept 2 rankings). I'm still struggling with the mental side of the rowing (ie, not putting the handle down on tough rows) but I'm hoping to improve on that as my fitness improves. Short disco weights session this evening: DB bench: 20x10kg 20x15kg 2x20x20kg 40x20kg - surprisingly not to failure Skullcrushers: 3x12x25kg DB curls: 20x10kg each hand 3x20x15kg each hand Then some band tricep work and grippers. Nice pump | ||
| Jonathan | | ... | 05-01-2021 @ 19:52 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Decent rowing session this evening. Intention had been a 30r20, but I split into two 15s, one at r20, the other free rate. 15:00 - 4259m 1:45.6 20spm 169bpm 15:00 - 4342m 1:43.6 26spm 170bpm Both sets were negative splits all the way through, with the final split time on screen at 1:25/500m on the second set. It was fairly tough to maintain the negative splits though on the second set, I'll admit. https://i.ibb.co/HCYXMSV/IMG-20210105-184051.jpg https://i.ibb.co/WDm3vRX/IMG-20210105-190517.jpg | ||
| Sparrow | | ... | 06-01-2021 @ 21:56 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Lovely session. I do have to correct you though - these aren’t ‘sets’, they are ‘reps’. It’s quite bizarre but true. | ||
| Jonathan | | ... | 08-01-2021 @ 20:12 |
the Ergbreaker Member 19, 858 posts SQ 190, BP 140, DL 260590.0 kgs @ 128kgs UnEq | Sparrow said:Lovely session. I do have to correct you though - these aren’t ‘sets’, they are ‘reps’. It’s quite bizarre but true. Muchos gracias. 'Reps' doesn't sit well with me for rowing as there are so many individual rows. Fair point though. Decent session this evening too. Plan was to just do a steady 45 minutes, but like so many of my recent sessions, they start off steady, accelerate and a pb is chased. So today is the turn of the 10k. My previous best of 37:47 was very soft indeed, as that had only been my 2nd 10k if memory serves. Throughout tonight's row, 36 minutes was the primary target (fitted nicely with the 9 minute splits too) but I kept accelerating and went through the line at 35:37. I deducted 2 seconds from the displayed time of 35:39 at 10011m as I was pulling a 1:30 pace at the end. 2:10 off my pb, a new highest heart rate and a puddle of sweat, despite the gym being 3c. Good times https://i.ibb.co/M6dDHHr/IMG-20210108-194054.jpg | ||
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