I don't know what I'm doing but I know what I've done

Alf Veedersane

Quick lunchtime Row to keep that show on the road and capitalise on finding my rowing mojo again.

C2: 6 x 2-mins w/ 60s rest @ 1:45.9/500m

Alf Veedersane

C2: Easy 3,000m in 11:19

Lat Pulldowns: 4 WS

Leg Extensions: 4 WS

Fixed Incline Bench: 4 WS

Quick lunchtime session. Last couple of weeks have been less than ideal so training time has been restricted but been able to get a bit done.

Alf Veedersane

C2: 4 x 4-minutes w/ 2-min rest @ 1:49.6

DB Bench: 5 WS

DB Curl: 4 WS

Leg Extensions: 4 WS

Lat Pulldown: 6 WS (2 sets with 3 different handles)

Absolute sweatfest in the heat

Alf Veedersane

C2: 3 x 6-minute row (3-min rests) @1:49.9 [4,910m]

Quick lunchtime session.…more time to do weights tomorrow night.

Rowing feeling strong again after feeling the after effects of whatever non-covid issue I had back in March. Well ahead of pace I was at this time last year...a good 1.5 seconds or more better off over the 6-minutes, which was at 7:20/2000m pace

Alf Veedersane

C2: 6 x 2-minutes w/ 1 min rest @ 1:45.2

PullUps (BW): 8 WS

BB OHP: 8 WS

Leg Extensions: 4 WS

Lat Pulldown: 4 WS

Alf Veedersane

Yesterday

C2: 3,500 in 13:1

DB Bench: 4 WS

Alf Veedersane

C2: 4 x 4-minutes @ 1:49.1

Hamstring Curls: 4 WS

Ring Rows: 3 WS

Alf Veedersane

DB Bench: 5 WS
Lat Pulldown: 4 WS
Leg Abduction: 4 WS
Leg Extensions: 4 WS [e/s]
Facepulls: 4 WS

Didn't row because (a) ahead of schedule, (b) did 20.6km and 75 mins of rowing in the past 7 days so was due a rest and (c) weight training had been neglected.

Would have had box squats in there but was coaching football earlier and tweaked a hip flexor.

Alf Veedersane

C2: 3 x 6-mins @ 1:49.5
Skullcrushers: 4 WS
Seated Low Row: 4 WS
Hamstring Curls: 4 WS
DB Bench: 3 WS

Alf Veedersane

C2: 7 x 2-mins (w/ 60s rests) @ 1:44.7

Alf Veedersane

C2: 3,500m @ 1:52.2
Bench: 3 x WS
Leg Extensions: 3 WS [e/s]
T-Bar Rows: 3 WS

Alf Veedersane

C2: 5 x 4-mins @ 1:49.8

Skullcrushers: 4 x WS

Chest-Supported DB Rows: 4 WS

Leg Press: 3 x WS

Took it handy on the leg press as I still felt some slight niggle and wanted to ease back in.

Alf Veedersane

Yesterday:

C2: 3 x 6-mins @ 1:49.3
DB Bench: 4 x WS
Side Bends: 4 WS e/s
Seated Rows: 4 WS
DB OHP: 4 WS

Today:

C2: 8 x 2-mins @ 1:46.5

Was probably a bit too soon to go back to the well for today's rowing because I died on the last interval. Was on track up to then. Still, was better than the corresponding week this time last year.

Alf Veedersane

C2: 3,500m
HB Box Squat: 4 x WS
Pec Deck: 5 WS
Pull Ups: 4 WS
DB Curls: 4 WS

After the business with the leg press and the hip a few weeks ago, the squatting to the box was a chance to see if I could get past that. So did that. Had more in the tank but given it had been a soft tissue thing, didn't go full loon

Alf Veedersane

C2: 5 x 4-mins @ 1:49.3

Had actually felt a bit sh*t so wasn't expecting much so that was a surprise. A lot less time in zone 5, according to HRM, compared to past weeks as well. I'll take that all day.

Alf Veedersane

C2: 3 x 6-minutes @ 1:49.0
Plate-loaded Seated Row: 4 x WS
Chest Press: 4 WS

Had to give a presentation after work so had a small window to get something done between finishing work and the presentation so didn't get much done.

Heart Rate monitor showing some improvement insofar as same workload done at slightly better pace is seeing a chunk of time less in zone 5 (>90% max HR)

Alf Veedersane

C2: 9 x 2-mins (60s rest) @ 1:47.0

That just felt harder than it should from the start. 8th interval was a horror show

Alf Veedersane

C2: 4,000m handy

Incline Bench: 4 x WS (12-15)

Leg Extensions: 4 WS (12-15)

Just used the heart rate monitor to guide pace on rowing. It's supposed to be a longer row at a slower pace but I find it difficult to not push harder. Usually pass in top zone 5 (>90% max HR) about halfway through and stay there but took it handy. Between 80-85% max but felt a lot handier than that.

After Halloween i should have more scope for longer sessions. One evening is out because i'm travelling back from work and i get home late and two others are taking up bring kids to hurling/camogie but they'll be done at Halloween. Lunchtime is what I've had to make do with lately.

Alf Veedersane

C2: 6 x 4-minutes (w/ 2-min rests) @ 1:50.6
Chest Press: 4 WS
Lat Pullovers: 4 WS

Didn't expect to get in so was a short session.

Alf Veedersane

C2: 4 x 6-minutes (w/ 3-min rests) @ 1:50.8

Alf Veedersane

C2: 10 x 2-minutes (w/ 60s rest) @ 1:46.3
Bench: 4 WS
Reverse Flys: 4 WS

Alf Veedersane

C2: 6 x 4-minutes (w/ 2 min rest) @ 1:48.6
RDL: 3 WS
DB Bench: 4 WS
Seated Low Row: 4 WS

Felt twinge in hamstring after 3rd set of RDLs so stopped them there.
Last heavy volume week on the C2 but fastest pace of the 4-minute intervals in the 7 weeks to date.

Alf Veedersane

C2: 4 x 6-minutes (w/ 3-mins rest): 1:50.3

Alf Veedersane

C2: 10 x 2-minutes (w/ 1 min rest) @ 1:46.1
Bench: 4 WS (82.5 x 4, 4 ][75 x 6,
Lat Pulldowns: 6 WS
Leg Extensions: 5 WS

That's the end of the heavy rowing block - well, an easy 5k left this week - there's a bit of a taper for about 2 weeks. Just the impending dread of the 2k test in a couple of weeks.

Alf Veedersane

C2: 6,000m easy
DB OHP: 4 WS
Reverse Flys: 4 WS
Leg Extensions: 4 WS

Alf Veedersane

C2: 6 x 3-mins (120s rests) @ 1:47.4

Alf Veedersane

Yesterday

C2: 4 x 5-mins @ 1:48.9 (3-min rests)
Chest Press: 4 WS (80kg x 20, 16, 18, 16
RDLs: 4 WS. (80kg x 4 x 12)
Hanging Leg Raises: 4 WS
Pull Ups: 6 WS
French Press: 6 WS
Leg Press: 4 WS

Today

C2: 12 x 1-min (w/ 60s rests) @ 1:39.0

Alf Veedersane

C2: Easy 4k managed by heart rate (keep from going more than ~85% of max and didn't even get there til about 13 mins in.

W8 ✔

Alf Veedersane

C2: 6 x 2-mins @ 1:44.7 (2-min rests)
DB Bench Press: 4 WS

Lunchtime sesh. Tired the last 2 rounds on the erg. Then I realised it was the 5th day in a row with 18k at a decent clip across the last 4 days. So fading shouldn't have been unexpected.

Alf Veedersane

C2: 3,500m
DB OHP: 4 WS
Low Row (plated): 4 WS
45-deg Leg Press: 4 WS