Today was rowing on the water - I'm finally finally waking up before 5am without my alarm.
I had a lot of issues with regards to squaring my blade early enough and just staying in time in general. I was fine working by 4s and 6s, but once we got to whole boat work, I was having issues. I suspect at least some of it had to do the fact that it was my first time out on the water in two weeks and my being a novice meaning a quicker rate of skill attrition. As one of the advanced rowers who was in my boat said when I talked to him afterword, "you don't do a lot of squaring on an erg" Again with these non-buoyant ergs...
I think today was also the farthest I've rowed which was cool and I was a lot less anxious than usual which was great. I'm glad we've been doing work on the erg on Wednesdays evenings at high stroke rates because we were at a 28 a for probably 6 or 8 minutes total (in 2 minute spurts) on our way back to the dock. At one point we went from a 24 or 26 down to an 18....that was an interesting experience.
Leg extensions 100x (warmup)
Single leg hamstring curls 3x20/side
Leg press 6x10
Calf raises 6x20
Smith machine deadlifts 6x10
Smith machine stationary lunges 3x10
Hack squats 3x10
Single leg deadlifts 3x10/side
Hip adductor 100x
Hip abductor 100x
20 min run @ 6.0 mph
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.
Parkrun 5k. I've got a lovely new 5k PB to show for my trouble :drinker:
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.
Impressive, my minimum for RED January is 1 mile, but then I usually only run 3-4 x a week
15 mile easy marathon training run today. Not sure that anyone would really say that 15miles is easy. Was mostly in to the wind, and a little slower than usual.
Forearms still unhappy, so 15 min arc trainer, 20 min ab routine, 20 min stairs, and 25 min elliptical. Nice time to catch up on my reading, but hope I can get back to my regular lifting routine this week. Definitely taking the week off climbing! Learned my lesson about too much enthusiasm.
Just getting back into my lifting as I had been off for about a month being sick. Dropped the weight down, which makes me sad, but got everything in and did a bit of the eliptical for a cooldown (really hate cardio)
Back squat 3x10
Front squat 4x10
Leg curl 4x10
Leg extension 4x10
Hip thrust 4x10
Felt pretty good, bit of a struggle, but I'll take it 🙂
Replies
I had a lot of issues with regards to squaring my blade early enough and just staying in time in general. I was fine working by 4s and 6s, but once we got to whole boat work, I was having issues. I suspect at least some of it had to do the fact that it was my first time out on the water in two weeks and my being a novice meaning a quicker rate of skill attrition. As one of the advanced rowers who was in my boat said when I talked to him afterword, "you don't do a lot of squaring on an erg"
I think today was also the farthest I've rowed which was cool and I was a lot less anxious than usual which was great. I'm glad we've been doing work on the erg on Wednesdays evenings at high stroke rates because we were at a 28 a for probably 6 or 8 minutes total (in 2 minute spurts) on our way back to the dock. At one point we went from a 24 or 26 down to an 18....that was an interesting experience.
Seated cable row 4 sets 8 reps
Incline dumbbell press 2 sets 10 reps, 1 set 8 reps
Pulldown 3 sets 10 reps
Dumbbell curl 3 sets 10 reps
Cable tricep pushdown 3 sets 10 reps
Single leg hamstring curls 3x20/side
Leg press 6x10
Calf raises 6x20
Smith machine deadlifts 6x10
Smith machine stationary lunges 3x10
Hack squats 3x10
Single leg deadlifts 3x10/side
Hip adductor 100x
Hip abductor 100x
20 min run @ 6.0 mph
Ready for a nap now 😴💯
I really should get to parkrun more often. I know it's not a race but it's the closest I get to race conditions for the distance. Can't remember the last race I did below 10k and I really do push harder in a race, when I'm just running on my own I take it too easy.
It's not really my distance of choice, my first 5k race since 2016!
I've been running the distance quite a lot lately, thought I'd take on the red January thing then remembered I'm already doing a run streak so upped my minimum to 3.1 miles. Still my favourite race distance is a half, although I'll happily run a 10k if it's challenging enough or in an interesting location.
Impressive, my minimum for RED January is 1 mile, but then I usually only run 3-4 x a week
Incline dumbell press 4x10
Vbar pushdowns 6x12
Bench dips 3xAMAP
Shrugs 4X12
Calf raises 4X12
Back squat 3x10
Front squat 4x10
Leg curl 4x10
Leg extension 4x10
Hip thrust 4x10
Felt pretty good, bit of a struggle, but I'll take it 🙂
3.1 mile recovery run
Shoulders and arms
30min tabata
45min barbell
Reverse lunges 1 set 14 reps, 1 set 12 reps, 1 set 10 reps
Leg curl 3 sets 10 reps
Calf raises 4 sets 12 reps
Weighted suitcase crunch 4 sets 10 reps
Plank
Bar dips every 3:00 for 5 sets (9-9-11-12-7).
Walk 1 hour- distance 3.32 miles.
10 air squats
10 downward dog step outside
☝️5 rounds through
15 calories on the bike
10 pull-ups
5 35kg front squats
☝️AMRAP in 10 mins
...and smashed it! 💪