Thanks Plummy - very speedy delivery of said stars.

So many life disruptions to my training in the last few weeks - quite disappointing really. Rowing is mostly 80% HR and it is slowly requiring/getting a faster pace on a 118 DF and 18-20 rating. My erg coach has an OTW background, used to row for the czech republic 8 (I think it was the 8) and the 8...

Well done everyone, keep on rowing

Please sir Mr Plumb, can I have another star please. Just a plain one will do for crossing the 6 mill mark on the rower. May there be many more to come

Thanks, Lesley

Thank you ladies and Gentlemen.

You are all amazing yourselves to continue to erg through tough times be they pandemic or personal. I do not think I will do 5 in one day again. That crazy woman who registered for those events got a stern talking to.

Onwards to battle the erg times

Cheers

Well, last season was red hot for me from start to Christmas. PB after PB across the board. I didn't get the chance to add in a full marathon, or have a crack at my 10k since I ended up having emergency surgery on Christmas day. I qualified for the WRIC and virtual competition is fine by me. Quite e...

I like the idea of a new thread for each season. I have bouts of jumping on here lots and then life takes over and I might not get around to it for ages so I don't think I would be much help.

But brilliant job Jill and everyone before our poet

It is always nice to collect some hardware but there is little competition in my category in Queensland so my focus was on benchmarking my times. I have a lot of work to do - sigh - to get back to where I was. My ever patient hubster and I stayed the night before but I stayed away from the calamari ...

Thanks Kevin, My problem is figuring out what pace to hit the 2k at. The ctc was a good indication for 1k, probably around 1.55 ish. The 500 and 100 are fly and die but the 2k will require some thinking this week.
L.

Here we are again. Less than 12 months since last years State champs as they were delayed but the 2021 Queensland State Champs are Sunday 6thJune. Im not back to my best yet but well on the way. Crazy me was in attendance when I registered, she was thinking the time won't be great so just have a fun...

Each day is done once a week with some light/rehab strength work on another 2 days specifically targeting hip and shoulder. Thats the part that has the rehab and core work in it. I can detail it for you if you like. I do upper/lower and core twice a week sometimes 3 depending on how busy life is. I...

My 2c worth PM5 (upgraded a year or so ago) Polar OH1 armband Bluetooth to polar flow which now directly records instead of through polar beat ANT+ the OH1 to the erg I use the Polar Ignite watch for strength sessions just so polarflow will see the session and the sleep and recovery data. Very inter...

At 5'7" and a bit and I believe a men's 9.5 running shoe (I have wide feet), I have poor ankle mobility and yes I regularly do the standard stretching/mobilising things but I haven't gained much in 18 months in that department. Greater ankle mobility is good for rowing though as you can keep yo...

Hi Kevin I am liking the program and sticking to heavy day, light day seems to be working instead of feeling like I am falling in a hole by Thursday. No plyometric work as this is all base building in rowing and in getting stronger. There was plyometric work leading into the worlds but as surgery to...

Attempt 1. No speed work, all base building on the comeback trail, so didnt expect to be any where near my best 1k time. Wasn't disappointed, happy with where it ended up though. 872m

May be a chance of another go later in the month - or maybe not.

Now I have a new program and hopefully a sustainable week of weights / erging / and the all important rest day. It is labelled as VD phase - vascular something. Erg programming now from a OTW coach but you won't find me in a boat. Quite different from the usual erg programs you see on the screens po...

A 2nd go and a nice improvement given 3 weeks of solid work between attempts. The slowest for each attempt was

2209- 2:15.8
2261 - 2:12.8

Another 2 weeks on the same program but increase in weights where applicable. Having raw steel plates (they were cheap) means they are different sizes as opposed to bumper plates which all have the same diameter. Hip thrusts are difficult with the smaller weights due to the diameter and no actual re...

Had a crack on the 1st and got it wrong - did 2 x 20 min r20 then had another go on the 2nd 2 x 10' r20. I am fairly happy with where that is at compared to Jan 2020 and considering 14 weeks post surgery on the 2/4/21. Planning to try again towards end of month and hope for some improvement. Rated l...

How do people handle interrupted sessions?. Due to external events for which I distract myself by working harder, I have been interrupted in weights sessions quite a few times. If close to the end, I just chuck it in but this annoys me. Do people restart? It would seem that the most benefit is gaine...

Thanks Ian. I haven't tried the Fletcher plan per se but have read about it. I'll keep this in the back of my mind for now. I used to have Sarah Gibbs (UK) write my erg program for me instead of hurting my own brain. Brilliant work since I went from well over 8min 2k to 7:40 in the year. I am going ...

On the surface of it you calorie surplus to build muscle and calorie deficit to lose fat. What the nutritional plan is aiming to do is support my training needs better while still being in a slight calorie deficit. Not overdoing the protein in any one go as your body can only deal with so much at a ...

Another 12k to add on the erg this morning. Trying to think of different ways to add low rate pieces. Since the restraints were largely removed on Tuesday, just a warning to continue to build and a warning to not leap straight into sprint work, I made up this session. 2k warm up at 18spm (no bike wu...

Strava did this with a weights workout as well that was interrupted by a phone call for 30 min. Strava decided it was my longest weights session

Rest days are necessary but soooo boring. I tried to wrangle if I row in the AM and do nothing else for 24h then that is a rest day but he said no :). I try to do intended foam rolling, extra stretching and mobility work on a rest day - gives me something to do. And bonus 2 hours a day since I am mo...

Interesting discussion gentlemen. My Ex Phys program 6 weeks post surgery was simple movements for most body parts, no weights. The last 2 weeks (week 9 and 10) have been as below, slowly adding weight to RDL, hip thrusts, BOR. With warm up and core exercises this takes 45 to 50 min. I do now have a...