Training Log Archive: kman14In the 7 days ending Mar 2, 2013:
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Saturday Mar 2, 2013 #
Kayak Erg 10:00 [1] 2.0 km (5:00 / km)
easy, work on technique with coach.
Need to work on:
keeping top hand up
catch before unloading
keep head straight while rotating body
Need to work on:
keeping top hand up
catch before unloading
keep head straight while rotating body
Weight Lifting 5:00 [2]
got used to bench row.
30 lb
15 reps warmup
58 reps non stop, resting grip between each rep
30 lb
15 reps warmup
58 reps non stop, resting grip between each rep
Friday Mar 1, 2013 #
Kayak Erg (ergometer) 20:00 [2] 4.0 km (5:00 / km)
1000 x 4 level 2. 500 x 1 level 2- 3.
Kayak Erg 25:00 [1] 3.0 km (8:20 / km)
warm up and cool down and cruise between 1000m pieces
Total workout:
5 min warm up. 1000 x 4 level 2. 500 x 1 level 2- 3. 5 min warm down. 3 min rest between pieces.
Total workout:
5 min warm up. 1000 x 4 level 2. 500 x 1 level 2- 3. 5 min warm down. 3 min rest between pieces.
Wednesday Feb 27, 2013 #
Weight Lifting (weight training) 1:15:00 [2]
lat pull downs reverse grip 55lbs 10 reps 4 sets; overhead barbell press 45lbs 10 reps 4 set; alternate single arm seated rows 25 lbs 10 reps each side 4 sets; cable butterflys 20 lbs 10 reps 4 sets; squats smith machine 65lbs 10 reps 2 sets, 75lbs 10 reps 1 set, 85lbs 10 reps 1 set; front barbell raises 20 lbs 10reps 4 sets; lateral dumbell raises 5 lbs 15 reps 4 sets. flat bench crunches 10 reps 3 sets
Running 14:00 [1] 2.0 mi (7:00 / mi)
warmup run for weights
Tuesday Feb 26, 2013 #
Kayak Erg (ergometer) 45:00 [2] 5.0 km (9:00 / km)
10 min warm up. 1500 x 2 level 1-2. 1000 x1 level 2. 10 min warm down. resting 3 min between pieces.
Monday Feb 25, 2013 #
Weight Lifting (weight training) 1:15:00 [2]
hamstring curls 37.5lbs 10 reps 4 sets; trap bar dead lifts 75lbs 10 reps 3 sets; bench press 65lbs 10 reps 4 sets; t bar one arm rows, alternating sides, 10 reps 3 sets; incline bench situps 12 reps 4 sets; overhead dumbell press 15 lb weights 15 reps 3 sets; alternate front raises 10 lbs 4 sets; bosu ball ab twists 20 reps 3 sets.
Running 14:00 [1] 2.0 mi (7:00 / mi)
warmup run before weights
Sunday Feb 24, 2013 #
3 PM
kayaking (ergometer) 45:00 [2]
10 min warm up. 1500m x1 level 1-2, 1500m x 1 blindfolded level 2, 500m x 1 level 2. 10 min warm down. Using blindfold added an interesting twist, since we are all so used to erging in front of a mirror. really added an element of trusting one's body to the workout.