what training have free spirits been doing today?
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- Free Spirit
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I decided to start a new Sunday tradition today...
I have started spending my Sunday afternoon watching a movie of my choice and rowing for the duration of the movie - I call it "Row and a Movie Day".
Today I watched Prairie Home Companion and rowed 17,053 metres for the duration
I like it, but my wife calls me crazy... Am I?... lol
Paul
I have started spending my Sunday afternoon watching a movie of my choice and rowing for the duration of the movie - I call it "Row and a Movie Day".
Today I watched Prairie Home Companion and rowed 17,053 metres for the duration
I like it, but my wife calls me crazy... Am I?... lol
Paul
Laititia Par Dolerum
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- Free Spirit
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- Location: Chilliwack, BC
I just have to add my children's workouts today ...
Erik (climbson) completed a 20 min row including 5 min warm up and 5 min cool-down - 2481 metres in total.
Brigit (our 4 yr old daughter) completed a 491 metre row in just under 5 minutes --- all on her own with no help!
We are blessed to have children who want to participate in this way!
Paul
Erik (climbson) completed a 20 min row including 5 min warm up and 5 min cool-down - 2481 metres in total.
Brigit (our 4 yr old daughter) completed a 491 metre row in just under 5 minutes --- all on her own with no help!
We are blessed to have children who want to participate in this way!
Paul
Laititia Par Dolerum
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- Free Spirit
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Best of luck on your HM, Stan - I am gearing up for a PB HM attempt myself - probably the end of next week.
I had an intense workout today - with a new leg/shoulder routine with my trainer:
10 min warm-up - 1987 m
Squats - 5 sets, 12 reps (95, 115, 135, 135, 135)
Cross-over Lunges - 4 sets, 10 reps (BW for 1st time)
Clean & Jerks - 3 sets, 10 reps (95, 95, 95)
DB Seated Shoulder Press - 3 sets, 10 reps (40, 40, 40)
DB Front Raises - 3 sets, 10 reps (20, 20, 20)
Smith Machine Upright Rows - 3 sets, 10 reps (50, 50, 50)
Diagonal Cable Woodchops - 3 sets, 10 reps (80, 80, 80)
9000 m Row - 40:38.4 (2:15.4 split, spm 22, HR=148)
10 min Cool-down - 1642 metres (3:02.6 split, spm 14, HR down to 113)
Paul (who now needs a beer!)
I had an intense workout today - with a new leg/shoulder routine with my trainer:
10 min warm-up - 1987 m
Squats - 5 sets, 12 reps (95, 115, 135, 135, 135)
Cross-over Lunges - 4 sets, 10 reps (BW for 1st time)
Clean & Jerks - 3 sets, 10 reps (95, 95, 95)
DB Seated Shoulder Press - 3 sets, 10 reps (40, 40, 40)
DB Front Raises - 3 sets, 10 reps (20, 20, 20)
Smith Machine Upright Rows - 3 sets, 10 reps (50, 50, 50)
Diagonal Cable Woodchops - 3 sets, 10 reps (80, 80, 80)
9000 m Row - 40:38.4 (2:15.4 split, spm 22, HR=148)
10 min Cool-down - 1642 metres (3:02.6 split, spm 14, HR down to 113)
Paul (who now needs a beer!)
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Did my final long row today, 25 km, before starting taper, with my marathon attempt on April 3. Felt really good towards the end which is a good sign. Never thought I'd reach this stage which is testimony to the C2 26 weeks program.
Robin
Robin
Reached my original goal - now the hard work really begins.
Current Season
Current Season
- Jessica-Red
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- krisplus5
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Yesterday was a strength training day w/ focus on core. Very sore in the mid-section today.
Today, cardio intervals:
10 min. warm up w/ various calithenics & active stretches
45 min. sprint intervals on treadmill
- 2 min. sprint
- 3 min. recovery
5 cool-down
followed by an "easy" row that was just horrendous. 5017 in 25:16. Ugh.
Today, cardio intervals:
10 min. warm up w/ various calithenics & active stretches
45 min. sprint intervals on treadmill
- 2 min. sprint
- 3 min. recovery
5 cool-down
followed by an "easy" row that was just horrendous. 5017 in 25:16. Ugh.
Cheers,
Kris
[giving up on PBs and SBs. Just Row.]
Kris
[giving up on PBs and SBs. Just Row.]
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back and bicep weights. slight improvement on the last session, missed doing it last week due to silly amounts of rowing.
am feeling decidedly shitty at the mo. really lethargic and can't really be bothered with training. stopped with 2 sets of the last exercise to go today because i couldn't really be bothered with it and didnt have any energy.
horr is in 10 days, and the crew im in is looking pretty poor. can see it being a bit waste of time. got to make a decision on going to a training camp in banyoles as well. flights, accomodation and spending money will push it towards 600 quid for the week. should be worth it though.
am feeling decidedly shitty at the mo. really lethargic and can't really be bothered with training. stopped with 2 sets of the last exercise to go today because i couldn't really be bothered with it and didnt have any energy.
horr is in 10 days, and the crew im in is looking pretty poor. can see it being a bit waste of time. got to make a decision on going to a training camp in banyoles as well. flights, accomodation and spending money will push it towards 600 quid for the week. should be worth it though.
Dave
19, 6'8", 93kg
19, 6'8", 93kg
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- Free Spirit
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Well, yesterday I rowed for a total of 10,996 metres - nothing more since I was so sore from my previous leg/shoulder day - those squats are killers!
Today I was back to the gym for upper body day, and then this afternoon I rowed at home:
Gym:
10 min warm-up on elliptical
Alt DB Press (60#, 4 sets 10 reps)
Hammer Strength Pull-downs (80#, 4 sets 10 reps)
Cable Cross-overs (50#, 3 sets 15 reps)
1 Arm Standing Cable Row (100#, 3 sets 12 reps)
Reverse Grip Pulldowns (135#, 3 sets 12 reps)
1 arm assisted Pullups (100# assist, 3 sets 10 reps)
1 Arm Planking Tricep Kickbacks on Bosu (50#, 3 sets 12 reps)
Alternating Iron Cross Cable Bicep Curls (50#, 3 sets 12 reps)
Home:
10 min warm-up - 1968 metres (2:32.4 spm 20)
11,000 metres - slow and easy for a time of 52:46.1 (2:23.9 split spm 21)
10 min cool-down - 1820 metres (2:49.8 split spm 19)
Paul
Today I was back to the gym for upper body day, and then this afternoon I rowed at home:
Gym:
10 min warm-up on elliptical
Alt DB Press (60#, 4 sets 10 reps)
Hammer Strength Pull-downs (80#, 4 sets 10 reps)
Cable Cross-overs (50#, 3 sets 15 reps)
1 Arm Standing Cable Row (100#, 3 sets 12 reps)
Reverse Grip Pulldowns (135#, 3 sets 12 reps)
1 arm assisted Pullups (100# assist, 3 sets 10 reps)
1 Arm Planking Tricep Kickbacks on Bosu (50#, 3 sets 12 reps)
Alternating Iron Cross Cable Bicep Curls (50#, 3 sets 12 reps)
Home:
10 min warm-up - 1968 metres (2:32.4 spm 20)
11,000 metres - slow and easy for a time of 52:46.1 (2:23.9 split spm 21)
10 min cool-down - 1820 metres (2:49.8 split spm 19)
Paul
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- Free Spirit
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A fairly productive day workout-wise...
Resting HR = 62
10 min warm-up (2012 m - 2:29.1 spm 23)
1000 m ranking attempt - 3:40.0 (1:50.0 split, spm 26, Max HR = 166)
HR down to 89
8000 m - 34:53.3 (2:10.8, spm 24, HR = 145)
10 min Cool-down - 1819 m (2:44.9, spm 16, HR down to 110)
1/2 Hour Bouldering in Home Rock Gym
Resting HR = 62
10 min warm-up (2012 m - 2:29.1 spm 23)
1000 m ranking attempt - 3:40.0 (1:50.0 split, spm 26, Max HR = 166)
HR down to 89
8000 m - 34:53.3 (2:10.8, spm 24, HR = 145)
10 min Cool-down - 1819 m (2:44.9, spm 16, HR down to 110)
1/2 Hour Bouldering in Home Rock Gym
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update....big dave k wrote:back and bicep weights. slight improvement on the last session, missed doing it last week due to silly amounts of rowing.
am feeling decidedly shitty at the mo. really lethargic and can't really be bothered with training. stopped with 2 sets of the last exercise to go today because i couldn't really be bothered with it and didnt have any energy.
horr is in 10 days, and the crew im in is looking pretty poor. can see it being a bit waste of time. got to make a decision on going to a training camp in banyoles as well. flights, accomodation and spending money will push it towards 600 quid for the week. should be worth it though.
think the lethargy and all that was down to simple lack of food. hadn't eaten more than 1500 cal monday and tuesday, so was severely down on fuel. have sorted that one out, and feel fine. cycled back from work in super quick time, felt great. did chest, shoulders and triceps session and made big gains on 2 weeks ago.
have also sorted out banyoles, the guy organising is doing something to make it cheaper and i can pay him in installments. don't know if it's out of his own pocket or the club are subsidising, but im very grateful, he's bent over backwards to allow me to come. top bloke
Dave
19, 6'8", 93kg
19, 6'8", 93kg
After a spate of pb efforts over the last couple of weeks, I wanted to get some more basic endurance stuff under he belt; so yesterday did a 30min R19-20 keeping HR <150 (85%). That gave 6,500metres, which interestingly is > than my all-out pb was back in January
After a quick tour of the weights machines went back and did a 5k, same restrictions (but allowed hr to drift up slightly over the last 1500 to avoid coming to a standstill (22:52.7)
Had a second session in the evening (accompanying wife to gym) Despite being knackered from the morning managed to knock 0.3sec off my 500m best So next time I fancy a bit of pain I reckon there's a couple of seconds to go for there .
Brian
After a quick tour of the weights machines went back and did a 5k, same restrictions (but allowed hr to drift up slightly over the last 1500 to avoid coming to a standstill (22:52.7)
Had a second session in the evening (accompanying wife to gym) Despite being knackered from the morning managed to knock 0.3sec off my 500m best So next time I fancy a bit of pain I reckon there's a couple of seconds to go for there .
Brian
- Jessica-Red
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5k today. the coach of the second eight that im in asked everyone to do one as a test. didn't want to push it too hard as there's only one other guy under 18mins and that's only just. so i figured i'd just aim to hold 1:47/48s throughout at a high-ish rate, tapping it along like in a boat. did 3k in around 1:47 and a bit, then put a bit more power down and managed to get the final average to 1:46.1.
less than 2 seconds off my pb from november, and am confident it would have been under if i'd a) been going harder from the start and b) realised i was so close to my pb. could have shaved 2 seconds off nearer the end if id been going flat out.
still, room for improvement. sub 17:30 beckons!!
less than 2 seconds off my pb from november, and am confident it would have been under if i'd a) been going harder from the start and b) realised i was so close to my pb. could have shaved 2 seconds off nearer the end if id been going flat out.
still, room for improvement. sub 17:30 beckons!!
Dave
19, 6'8", 93kg
19, 6'8", 93kg
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- Free Spirit
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- Location: Chilliwack, BC
My goal today was to do a HM, and regardless of a nasty sinus infection (I just got back from the Dr. with antibiotics), I pulled it off...
10 min warm-up - 2069 metres
HM ranking attempt: 1:32:29.3 (almost 8 minutes off my old time)
10 min cool-down - 1671 metres
I will spend 1/2 hour to 45 min this afternoon doing bouldering, pull-ups and deadhangs in our home rock gym as well -- we have to get ready for tackling Smith Rock in Oregon this June! Hurray!
Paul
10 min warm-up - 2069 metres
HM ranking attempt: 1:32:29.3 (almost 8 minutes off my old time)
10 min cool-down - 1671 metres
I will spend 1/2 hour to 45 min this afternoon doing bouldering, pull-ups and deadhangs in our home rock gym as well -- we have to get ready for tackling Smith Rock in Oregon this June! Hurray!
Paul
Laititia Par Dolerum
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- Rower and forum addict...
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- Joined: Tue Oct 31, 2006 6:16 pm
- Location: uxbridge, west london