Training Log Archive: James the rower

5x750m 1:34-1:42 @28

Tough little session, but a good one.
2:28.4 1:38.9avg @28
2:28.4 1:38.9avg @28
2:27.6 1:38.4avg @28
2:27.5 1:38.3avg @28
2:25.0 1:36.6avg @31
Total 12:16.8 1:38.0avg @28

Legs are feeling the overload, but pretty happy with how this session went. Looking forward to an easy week in another 7 days!

Well that was some horrible conditions to try and row!
The water was so damn choppy, the waves were coming up and knocking the boat, we almost capsized on several occasions. To make matters worse, we were expected to seat race today.

Luckily I don't think I was being seat raced (hopefully my erg time has made me safe for the top boats).
We did about 6 x 4min pieces, with a different crew each time.
The seat racing seemed to be between, Sam Wojcik, Josh, Ben Ganley and James Martin.
I would say that Josh was superior to both Sam and Ben. Unsure about the difference between James and Josh though? I noticed Josh's timing is quite different to me and Erik though. Would have been interesting to have Tom Hallwright there, knowing he has a good erg time, but is quite a bit heavier...

4x8min 1:43-1:47 @24

2260m 1:46.1 @24
2268m 1:45.8 @23
2261m 1:46.1 @24
2259m 1:46.2 @24
Total 9048m 1:46.1 @23

The session started off okay, but damn it gets hard as you proceed. Still held a steady pace throughout, but definitely faded in the last rep. Have to really work to hold the 24 rating (and didn't actually manage it overall).

Good session though, need to do more of these and those with higher rating.

Core stuff on the swiss ball
Seated row
Pull Ups
Frontal raises
Bi's and Tri's
Push ups
and even tried doing some Clean's with the olympic bar. Almost had the right movements I think, need to get this checked and then start loading it up with weight.

With Sam, pacing against Erik & Grayson
Some decent improvement today, with better leg drive and tidier rowing too.
Still have some gains to be made with more efficient catches, and solid finishes to set the boat up.

Our pace was pretty similar to the others, but perhaps we were rating 1 point higher. Good session though being side by side. Ged loved it, says he dreams about moments like this, and we were making him hard. :P

We did 8x3min pieces
Not a particularly good eight to be in. There just wasn't any send on the boat. Never really felt connected, and the leg drive was absent.
We were getting smashed by a quad, and even beaten by a coxed four!

OTH loop.
Although leg are a bit tired from this morning, generally they are feeling pretty good running. Feels like I'm starting to get fit again :)

2 x10min pieces

28, 26, 24, 26, 28 2mins at each
We switched the seats around so I was stroking. Felt really rubbish to begin with in the warm up, mainly me lacking the confidence.
But once we started the pieces, it was much improved. No idea on what we were actually rating though, our stroke coach battery was flat.

Sitting 1-3 lengths behind Erik and Grayson which wasn't too bad, all things considered. Maybe with another couple of good sessions we will be side by side, and pushing them.

Feeling particularly smashed after yesterdays sessions. IN two minds at the moment, are my legs just tired from all this training and I should keep pushing? Or should I back off a touch and be able to put in maximal effort in to the sessions? I'm opting for the latter. (and feeling much better for it too).

Erik-4, James M-3, Me-2, Tom-1
Put the 4 best erg times form Sunday in the quad, and it moved pretty damn well! Balance only a bit off, and the catches weren't quite 100%, but when we worked on getting that early connection, the boat really picked up.
I need to work on squaring up earlier to ensure better placement at the catch.
Hopefully we will be racing this boat at Uni champs.

8x45secs 1:31-1:34 open rating

Feeling a bit tired coming in to this session.
Started off okay, but was consistent throughout, but did have to rate quite high to get the splits.

248m 1:30.7 @35
250m 1:30.0 @35
252m 1:29.2 @36
252m 1:29.2 @36
252m 1:29.2 @36
251m 1:29.6 @36
251m 1:29.6 @37
252m 1:29.2 @39
Total 2008m 1:29.6 @36

On the bright side I was pulling slightly faster than the schedule.

AUBC training with Pat

Had a decent group turnout, and found a couple of random Norwegian Orienteers to join in too. Evan and Guro.

Burpees
V sits
McCaw's
Hip Extensions
Squat jumps
Stair sprints
Stair jumps

With Sam
Water was prefect this morning, which helped us have our best row yet in the pair. Definite improvements, with improved balance and length, and sharper catches. Felt like I could really capture the water today, and push hard, the boat was moving pretty well. Although still a little hard to tell as we don't have much of a reference, as we were only up against girls boats.

Our synchronization still leaves a lot to be desired. We did chat about switching seats to see if the boat and strokes are a bit more stable with Sam following me. As i am not terribly good at mimicking him. Would be real keen to row alongside Grayson and Erik and see how we fear. But not sure what the story is with them? Are they even still training in the pair? Or trialing? I wouldn't mind having a crack at a pair with Erik, as I think we row much more similar, and have almost identical power.

2x15min 1:48-1:52 @20

4140m 1:48.6
4126m 1:49.0
Total: 8267m 1:48.8

Following a good hearty row this morning, and Erg test yesterday, legs were already feeling well worked. Was okay holding the pace, but it was a bit on the tough side.

Weighted leg raises
Back extension
Back Squats
Walking weighted lunges