It never gets easier, you just get faster

biZrb

Wed 30th Oct:
Ergs: 10 mins rate 18 - 2:33 split
2 min rest
10 mins rate 20 - 2:27 split

Attempted:

Plank for 1 min
Sit ups x20
Left side plank 1 min
Right side plank 1 min
Leg lifts 10

Failed miserably.

Thur 31st Oct:
8.5mile cycle in 40 mins cycling at a fast pace

45 mins of circuits

8.5 mile cycle in about 50 minutes, slower pace than above as I was tired from circuits.

biZrb

Ergs: 15 mins rate 20, did it with 2:25 split

Did approx 20 squats

biZrb

17 mile cycle

One hour of sculling working on posture and not dipping the blades in the water too deep.

1st sweep rowing session working on reaching out far, twisting the shoulders while keeping the back straight.

2nd sweep rowing session was putting that into practice rowing as an 8 at about rate 24.

10 minutes on the erg at rate 20 with a 2:37 spilt.

10 squats.

biZrb

Yesterday - 30 minutes of moderate cycling

Today:

20 minute warm up; forward and reverse slides
then 2mins r18, 20, 22, 24, 26, 24, 22, 20, 18 then 2 mins warm down
Average: rate 21 at 2:30 split

10 minutes of:
10 pull ups
10 pressups
15 squats

Managed to complete it 5 times in the ten minutes.

biZrb

Yesterday: 45 minutes of circuits

biZrb

7 mile cycle in 36 minutes

Attempted:
Two rounds of
Butterfly site ups
Russian Twists
Leg lifts
Front plank
For one minute each

then 30 seconds of side planks

Struggled with everything except the butterfly sit up and leg lifts; I'm probably doing them wrong!

biZrb

2 x 8.5 mile cycles, 44 minutes each.

Sweep rowing session 1, concentrated on squaring up early

Sweep rowing session 2 in a quad concentrated on balance and tapping down in time.

cianc

Rowing log? Just curious.

biZrb

Yes! Completed a learn to row course a few weeks ago, I'm now on their development squad, I'm keeping a log of the training I'm doing so I can see how much progress I'm making.

biZrb

45 minutes of circuits

biZrb

20 minutes at rate 20 with a split of 2:25, aimed for that rate as I thought I was going to get a 2 second improvement on the last time, but I see I've already done 15 mins at rate 20 with a 2:25 split, so haven't improved my split but at least I did it for 5 minutes longer than last time.

biZrb

Saturday 23rd:
40 minutes of cycling

Sunday 24th:
2 x 8.5 mile cycles, didn't time myself but went at the same rate I always do.

Sculling session: really good session, worked on not dipping my blades in too much, made good progress on that.

Sweep rowing session: went out in a 4, like last week, tried working on our balance, found this difficult as the girl in front wasn't tapping down so it was hard to synch up with her to balance the boat.

biZrb

Wednesday 27th:
20 minute warm up, rate 20 2:25 split

4 x 500m sprints
2:15 split at rate 26
2:14 spilt at rate 25
2:12 split at rate 26
2:11 split at rate 25

Then 10 minutes of this sequence:
15 squats
5 lunges on each leg
10 press ups

Completed sequence 7 or 8 times in the 10 minutes (lost count).

Wednesday 4th
10 minute warm up, went a bit hard.
Then thought it was a good idea to do a 2K test. Got a terrible time and it was a struggle to get it too, really awful row.

Did this sequence twice:
1 minute of russian twists
1 minutes of butterfly sit ups
1 minute of front plank (I can't do a proper plank yet so rested on my knees instead of my toes)
30 sec side plank on each side

Thursday 5th
20 minute warm up for circuits. Got a 2:22 split at rate 21, quicker than my previous 20 minute sessions
1 hour of circuits.

biZrb

Sunday 8th

First time out in a single and I didn't capsize so incredibly happy with that. Didn't get to do one full stroke as I was working on just balancing the boat, so did arms first, then body rock progressing up to half slide with my blades skimming the water to help with the balance. Found it very difficult to keep rowing in a straight line, so need to work on applying equal pressure each stroke.

First sweep session we concentrated on dipping the blade in at the catch before moving our legs and also dipping down in time with the person in front. I was told to concentrate on twisting my shoulders not my back and to bend my inside arm for the catch.

The second session we put all that into practice and rowed for the longest time continuously we've done so far in training, which was really good.

Monday 9th
30 minute erg test at rate 20 at our initial rate 20 split; 2:27.
Did mine with a 2:22 split at rate 21