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Jonathan's Log

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SparrowIcon...08-01-2021 @ 20:35 
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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		Fantastic row! Love how you accelerate into it. I can only image I’ve leave of sweat produced.

What did your HR get up to?
JonathanIcon...08-01-2021 @ 21:00 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Sparrow said:Fantastic row! Love how you accelerate into it. I can only image I’ve leave of sweat produced.

What did your HR get up to?



Cheers mate. I like accelerating into rows - if I go out fast I gas myself too early.

Heart rate got up to 183, so I guess the PM5 is listing the final heart rate of each interval.
JonathanIcon...10-01-2021 @ 18:59 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Bit of rowing this evening. I was feeling rather tired, but it went OK.

C2:

1000m intervals:

3:39.3 - 1:49.6/500m 24spm 143bpm
3:17.4 - 1:38.7/500m 24spm 164bpm
3:04.9 - 1:32.4/500m 30spm 173bpm
3:13.5 - 1:36.7/500m 27spm 165bpm
3:37.4 - 1:48.7/500m 25spm 150bpm

There was an aborted set between sets 2 and 3. I set off way too fast (at about 1:27/500) and I bottled it and put the handle down at about 200m. Went out much more sensibly on the third set, and 2.4 seconds off PB pace.

The fourth set had a sprint at the end, hence it being a bit faster than the 2nd set.

Below are sets 3 and 4:

https://i.ibb.co/xgrsNsz/IMG-20210110-182212.jpg
https://i.ibb.co/sJJ9XJd/IMG-20210110-182239.jpg
SamthepigmanIcon...10-01-2021 @ 20:03 
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See You Next Tuesday
Member 2254, 3824 posts
SQ 240, BP 165, DL 300
705.0 kgs @ 89kgs UnEq		I know nothing about rowing but this is just a quick message of motivation

You can do it!!
BimIcon...10-01-2021 @ 20:06 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq		Some nice 1k's! You must have under 3 min in you, you just have to do it Grin
JonathanIcon...10-01-2021 @ 20:53 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Samthepigman said:I know nothing about rowing but this is just a quick message of motivation

You can do it!!


Haha! It's much appreciated.

To summarise rowing - it's awful, but quite satisfying. I honestly think that there would be great carry over for event work simply because of how hard it works your cardiovascular system.

My brother was doing a 12 burpees, 1000m row, 12 burpees circuit this evening, and his heart rate actually decreased as he went into the second round of burpees after getting off the rower.

You'd boss the moving and max rep events with a bit of higher intensity rowing training.

Muchos gracias Paul - physically, yes, sub 3 is in there but my mental strength always lets me down. It's just damned unpleasant.

I want to spend a bit more time working around 5-10k to improve my "engine" (as they say). I only get reasonably fast times because I'm quite strong and very tall. I'm not that fit yet.
JonathanIcon...11-01-2021 @ 16:58 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		A quick rowing session this afternoon. I didn't want to do too much as I'm lifting this evening:

C2:

15:00 - 4240m 1:46.3 20spm 164bpm

2000m - 7:23.9 1:50.9 23spm 146bpm

I was supposed to do a 30r20, but had the most epic dry mouth after about 3 minutes so cut it short to grab a drink. The 2k was just a cool down and to get some metres in.

The 15r20 was just over 20m less than last time I did one (I didn't have the number in my head for reference, so today's row had no specific target) but heart rate was 5bpm lower.
JonathanIcon...11-01-2021 @ 21:52 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Evening weights:

DB bench:

20x12kg (each hand)
12x20kg
12x25kg
12x30kg
3x12x35kg - fairly tough

DB pullover:

3x12x30kg - lengthy pauses at the bottom of the reps. Very tough.

Single arm tricep pushdown:

3x12x10kg each arm

DB curls:

3x20x15kg each arm

Grippers:

Up to a few reps on the Coc#2 with each hand. 100 on the right and 90 on the left with the sport.

Pumptastic.
JonathanIcon...12-01-2021 @ 19:38 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Had a really lovely 30r18 this evening.

I'm going to give the weights a miss for a few weeks as I have a ridiculous, persistently sore muscle strand in my right lateral deltoid. No idea how I did it, but benching aggravates it a bit (no loss of strength though, and no pain during the rep, only discomfort during positioning the dumbbell) and I can't overhead press at the moment.

I really do have a very fragile physiology. I've pulled my traps (properly too - as in couldn't stand up straight for 2 hours) sneezing in the past.

Anyway, the rowing is completely fine and this is what I did today:

https://i.ibb.co/ftqsPDP/IMG-20210112-190515.jpg

I'm delighted with the consistent stroke rate and the gently reducing splits. It's only 35m less than my 30r20, but average heart rate is 5bpm down and terminal heart rate is 10bpm down despite the final split being the exact same speed. It feels like I'm getting fitter. Happy
jtIcon...12-01-2021 @ 20:09 
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old age traveller
Member 332, 7865 posts
Thats a nice half wower, more sessions like these will see you progress nicely.

I like Bameron Cuchan, don't forget he is also a pro .... what a life.
JonathanIcon...12-01-2021 @ 20:24 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:Thats a nice half wower, more sessions like these will see you progress nicely.

I like Bameron Cuchan, don't forget he is also a pro .... what a life.


With me cutting down the weights for the time being, half an hour a day should be doable. That'd equate to about 57-58k a week, which is a start.

He's actually an inch taller than me, but a fair bit lighter. Goes to show that mass isn't that useful for high level rowing. I was especially impressed with his sub 1:40 pace 30r20.
jtIcon...12-01-2021 @ 20:35 
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old age traveller
Member 332, 7865 posts
Jonathan said:
With me cutting down the weights for the time being, half an hour a day should be doable. That'd equate to about 57-58k a week, which is a start.
He's actually an inch taller than me, but a fair bit lighter. Goes to show that mass isn't that useful for high level rowing. I was especially impressed with his sub 1:40 pace 30r20.


The heavier you are the more you weigh down the boat and create DRAG so TALL LEAN POWERFUL tick tick tick if you wanna doit on the water.
JonathanIcon...13-01-2021 @ 22:30 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
jt said:
The heavier you are the more you weigh down the boat and create DRAG so TALL LEAN POWERFUL tick tick tick if you wanna doit on the water.



I do plan to take it to the water at some point. When we're in Sweden, we'll have access to massive open stretches of water, so the plan is to find a recreational scull for my wife and I to have nice afternoons out in Grin

Easy metres this evening. I guess you'd call it UT1. It felt super easy, and I hardly broke a sweat and breathing was never laboured.

I must admit I really enjoyed it. I capped my heart rate at 140 (three fast pulls at the end took it up to 141) and just rowed according to that. The 20spm rate was where that naturally sat, and I didn't focus on that.

At that kind of pace and intensity, I feel like I could go on for at least a half marathon without any drama. I'm not sure at this stage what the point of that would be other than to get another time onto the table.

Anyway, today's row:

https://i.ibb.co/Yk28PK7/IMG-20210113-221531.jpg
JonathanIcon...13-01-2021 @ 22:30 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 13.01.2021 @ 22:33 PM by Jonathan
A point of interest is that I did an almost identical row on the 28/12/2020 (so 16 days ago) but my average heart rate was 7bpm higher, despite going a few metres less.

Progress Grin
JonathanIcon...14-01-2021 @ 18:02 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq		Had a nice long row this afternoon, doing a full hour on the Erg. It's the first time I've been past 10k or 38 minutes.

I had the goal of doing 16k in the hour, so set off with a 1:52.5/500m split target. Started fractionally faster than that initially, and then determined myself to do a slight negative split on each 10 minute time period. But with 10 minutes to go, I considerably upped the pace (without upping the rate too much) with the last 2k being comfortably under 7 minutes.

I'm happy to say that there was no temptation to put the handle down at any stage.

I've included a photo of the final screen to show the terminal velocity Grin

https://i.ibb.co/GCFk14H/IMG-20210114-173812.jpg
https://i.ibb.co/PgrYK1S/IMG-20210114-173937.jpg

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