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Posted: 4/4/2019 6:51:03 AM EDT
[#1]
4/4: 10000/703752
Every 1000: 20 push-ups |
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Posted: 4/5/2019 6:21:20 AM EDT
[#2]
4/5: 10000/713752
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Posted: 4/5/2019 9:15:26 PM EDT
[#3]
Quote HistoryQuoted:
Today: 6000m 29:25 2019: 54km 2019: 59km |
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Posted: 4/8/2019 7:05:23 AM EDT
[#4]
4/8: 10000/723752
Every 1000m: 25 Push-ups This was hard today. It is warm out and I go for a ruck every morning at 5A. My core temp was up there when I got back, so the last 2k of the row was about 2:10/500m. Took a cold shower after and feel much better. |
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Posted: 4/9/2019 10:37:46 AM EDT
[#5]
4/9: 10000/733752
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Posted: 4/9/2019 2:29:09 PM EDT
[#6]
Back at it this morning after goofing off and being gone camping for nearly a week. I’m going to try for a couple 2-a-days this week to catch up.
5000/329,000 10 push-ups after every 1000m |
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Posted: 4/9/2019 11:11:25 PM EDT
[#7]
5000/334,000
15 sit-ups after every 1000m |
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Posted: 4/9/2019 11:50:39 PM EDT
[#8]
Quote HistoryQuoted:
Today: 5000m 23:40 2019: 59km 2019: 64km |
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Posted: 4/10/2019 8:38:49 AM EDT
[#9]
4/10: 10000/743752
5x 10 sandbag squats 80# 5x 10 sit-ups with 30# ruck plate 4x 10 DB curls 20# with fat gripz 4x 12 sandbag upright rows 80# 4x 10 sandbag OHPs 80# |
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Posted: 4/10/2019 5:44:41 PM EDT
[#10]
Quote HistoryQuoted:
Today: 5000m 22:10 2019: 64km 2019: 67km Looking to start splitting daily row into separate component rows. Let's see if I can get back to it later today. |
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Posted: 4/10/2019 11:11:06 PM EDT
[#11]
10,000 (5k morning, 5k evening)/344,000
10x25# hammer curls per arm every 1k this morning 15x leg raises every 1k this evening |
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Posted: 4/11/2019 6:30:23 AM EDT
[#12]
4/11: 10000/753752
Every 1000: 10 4ct flutter kicks with 80# sandbag overhead |
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Posted: 4/12/2019 1:07:21 AM EDT
[#13]
5000/349,000
10x OHP with 25# dumbbells every 1000m 1:59.2 average/500m |
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Posted: 4/12/2019 7:22:59 AM EDT
[#14]
4/12: 10100/763852
10k in 39:47 and then a 100m Sprint in 19.4sec |
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Posted: 4/12/2019 10:49:30 PM EDT
[#15]
Quote HistoryQuoted: Today: 3000m 14:56 2019: 67km Looking to start splitting daily row into separate component rows. Let's see if I can get back to it later today. 2019: 73km |
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Posted: 4/13/2019 11:00:13 PM EDT
[#16]
Quote HistoryQuoted:
Today: 3000m 14:24, 3000m 14:15 2019: 73km 2019: 78km |
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Posted: 4/16/2019 6:24:47 AM EDT
[#17]
4/16: 10000/773852
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Posted: 4/16/2019 11:21:12 AM EDT
[#18]
5000/354,000
10x push-ups every 1000m |
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Posted: 4/16/2019 7:38:04 PM EDT
[#19]
Quote HistoryQuoted:
Today: 5000m 24:19 2019: 78km M: 4000m 19:27 4/16: 6000m 28:09 2019: 91.5km |
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Posted: 4/17/2019 6:12:53 AM EDT
[#20]
4/17: 10000/783852
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Posted: 4/17/2019 10:21:39 AM EDT
[#21]
5000/359,000
15x sit-ups every 1000m |
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Posted: 4/18/2019 11:56:50 PM EDT
[#22]
6000/365,000
15 leg raises per 1000m |
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Posted: 4/19/2019 9:17:16 PM EDT
[#23]
5000/370,000
10x 25lb hammer curls per 1000m |
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Posted: 4/22/2019 7:09:52 PM EDT
[#24]
Quote HistoryQuoted: S: 3500m 16:34 M: 4000m 19:27 4/16: 6000m 28:09 2019: 91.5km 2019: 99km |
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Posted: 4/29/2019 11:03:08 AM EDT
[#25]
5000/375,000
10x push-ups per 1000m Lost 7 lbs in 2 days last week. Thanks stomach flu! |
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Posted: 4/29/2019 11:11:12 AM EDT
[#26]
4/29: 5000/792852
10x 500m sprints. Various exercises in between rows. Been a while, I know. Been doing some ruck-based workouts and ran a couple of 5ks. Since racing season is upon us, I am going to be integrating running and more intense ruck workouts in with the rowing. Probably a 5-6 day split based in what is going on during the weekend. Something like: Monday: row Tuesday: ruck Wednesday: running Thursday: row Friday: ruck Saturday: running/event I haven't run in 5 months and I felt it last weekend. Still going for that 1M meters for rowing, but will slow down the pace until it gets cold again. Stomach flu sucks. Once you get over it, you're still feeling weak. I usually need 4-5 days of eating just to get the calories back. Glad you're back in it. |
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Posted: 4/30/2019 12:11:19 AM EDT
[#27]
5000/380,000
15 sit-ups per 1000m I’m going to have to start adding in some running as well. My wife is helping to organize a 5k in September and I’d like to make a good showing. Ideally I want to try to split running in the morning and rowing in the evening. That may be too ambitious though. |
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Posted: 4/30/2019 6:11:39 AM EDT
[#28]
Quote HistoryQuoted:
5000/380,000 15 sit-ups per 1000m I’m going to have to start adding in some running as well. My wife is helping to organize a 5k in September and I’d like to make a good showing. Ideally I want to try to split running in the morning and rowing in the evening. That may be too ambitious though. |
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Posted: 5/1/2019 3:28:20 PM EDT
[#29]
Quote HistoryQuoted: 4/22: 3500m 17:09; 4000m 19:08 2019: 99km 4/26: 5000m 23:55 4/27: 6000m 28:46 4/30: 7000m 33:44 Today: 8000m 38:10 2019: 129km |
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Posted: 5/2/2019 12:25:49 AM EDT
[#30]
Quote HistoryQuoted:
How about doing the Couch to 5k program with both running and rowing? Starts off easier and gradually builds up as you progress. One in the morning and the other in the evening. Quote HistoryQuoted:
Quoted:
5000/380,000 15 sit-ups per 1000m I’m going to have to start adding in some running as well. My wife is helping to organize a 5k in September and I’d like to make a good showing. Ideally I want to try to split running in the morning and rowing in the evening. That may be too ambitious though. |
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Posted: 5/2/2019 12:28:33 AM EDT
[#31]
5000/385,000
10x 500m intervals with 5x 35# hammer curls per arm per 500m |
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Posted: 5/2/2019 5:41:00 AM EDT
[#32]
5/2: 5000/797852
10x 500m sprints. Various exercises in between rows. Gotta be outdoors when it's nice. No shame in using the rower when it's cold or thunderstorms. |
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Posted: 5/3/2019 9:07:17 PM EDT
[#33]
5000/390,000
10x 500m 5x squat presses per 500m with 35# dumbbells Also ran 2 miles this morning. According to my run tracker I haven’t run since December 12th. Felt good. |
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Posted: 5/6/2019 5:39:45 AM EDT
[#34]
5/6: 5000/802852
10x 500m sprints. Alternating 25 Push-ups and 20 sit-ups between sprints. Been playing with the damper settings more and more to be more efficient. Best 500m today was 1:46. Noticed that when I have a harder leg drive, the splits are faster. Also been watching a lot of YouTube videos to make sure my form is good. |
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Posted: 5/9/2019 5:58:00 AM EDT
[#35]
5/9: 10000/812852
5000m, 5x 1000m |
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Posted: 5/10/2019 12:18:19 AM EDT
[#36]
5000/395,000
10x500m 5xhammer curls w/ 35# dumbbells per 500m |
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Posted: 5/13/2019 5:43:10 AM EDT
[#37]
5/13: 6000/818852
12x 500m sprints |
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Posted: 5/14/2019 12:04:38 AM EDT
[#38]
5000/400,000
500m intervals followed by 5 squat presses with 35 pound dumbbells. |
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Posted: 5/16/2019 12:22:48 AM EDT
[#39]
5000/405,000
1000m intervals followed by 15 sit-ups |
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Posted: 5/21/2019 12:03:51 AM EDT
[#40]
5000/410,000
5000m, 50 hammer curls |
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Posted: 5/21/2019 6:30:37 AM EDT
[#41]
5/21: 5000/823852
10x 500m sprints |
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Posted: 5/23/2019 1:15:50 AM EDT
[#42]
5000/415,000
5x 70# squat presses every 500m |
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Posted: 5/28/2019 7:01:42 AM EDT
[#43]
5/28: 2000/825852
2000m in 7:29. It was a busy weekend, my wife did a Half Marathon and I did an OCR here in the northern panhandle. |
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Posted: 5/29/2019 11:10:53 PM EDT
[#44]
Still here, guys. Taking a rest break but wanted to pop in and wave.
I was working toward a big event, and it went really well. More so than I would have thought. Basically, I went dancing for 4 days at a huge music festival (EDC). The last day, I danced for 8+ hours and was still strong at the end. Danced my wife out at the end before she collapsed. She said it was better than our honeymoon. We've been married 37 years, and I'll take that comment to the bank. |
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Posted: 5/30/2019 5:28:18 AM EDT
[#45]
Quote HistoryQuoted:
Still here, guys. Taking a rest break but wanted to pop in and wave. I was working toward a big event, and it went really well. More so than I would have thought. Basically, I went dancing for 4 days at a huge music festival (EDC). The last day, I danced for 8+ hours and was still strong at the end. Danced my wife out at the end before she collapsed. She said it was better than our honeymoon. We've been married 37 years, and I'll take that comment to the bank. |
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Posted: 5/30/2019 6:07:04 AM EDT
[#46]
5/30: 2500/828352
5x 500m sprints. 20 sit-ups after each. |
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Posted: 5/31/2019 5:35:23 PM EDT
[#47]
Quote HistoryQuoted:
Sounds like a great time. I hope everyone is out doing stuff now that the weather is warmer. Quote HistoryQuoted:
Quoted:
Still here, guys. Taking a rest break but wanted to pop in and wave. I was working toward a big event, and it went really well. More so than I would have thought. Basically, I went dancing for 4 days at a huge music festival (EDC). The last day, I danced for 8+ hours and was still strong at the end. Danced my wife out at the end before she collapsed. She said it was better than our honeymoon. We've been married 37 years, and I'll take that comment to the bank. |
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Posted: 5/31/2019 7:22:54 PM EDT
[#48]
Quote HistoryQuoted: I’ve been out working on my 5k time. Hard not to get up and run on 60 degree mornings. I’m right on the cusp of dipping below an 8 minute/mile average. |
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Posted: 5/31/2019 11:45:13 PM EDT
[#49]
Quote HistoryQuoted:
What are you doing to get there? Just slowly trimming run times, or are you doing shorter distances of speedwork? Usually the second gets you there more effectively. (HS/college track guy) Quote HistoryQuoted:
Quoted: I’ve been out working on my 5k time. Hard not to get up and run on 60 degree mornings. I’m right on the cusp of dipping below an 8 minute/mile average. I really think that rowing has made a huge difference for me. My 5k pace last December was in the high 8’s or low 9’s. That was after running all summer and fall. Rowing has greatly improved my leg strength and cardiovascular capacity. |
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Posted: 6/1/2019 12:38:42 AM EDT
[#50]
Quote HistoryQuoted:
Right now I’m doing shorter runs. I’m able to do 2.3-2.8 miles at a sub 8 minute mile pace. I’m thinking about starting a 6 week 5k training program later in the summer. I really think that rowing has made a huge difference for me. My 5k pace last December was in the high 8’s or low 9’s. That was after running all summer and fall. Rowing has greatly improved my leg strength and cardiovascular capacity. Quote HistoryQuoted:
Quoted:
Quoted: I’ve been out working on my 5k time. Hard not to get up and run on 60 degree mornings. I’m right on the cusp of dipping below an 8 minute/mile average. I really think that rowing has made a huge difference for me. My 5k pace last December was in the high 8’s or low 9’s. That was after running all summer and fall. Rowing has greatly improved my leg strength and cardiovascular capacity. When I said speedwork, what I was thinking about wasn't slightly shorter distances at "race pace," which is what you describe and which people often use to try to creep past a goal. Interval work is another approach used by athletes up to world-class. With a goal of 3k at 8 min/mile, you might, for example, get onto a local track. Run 8x200 meters at faster than your 8 minute pace. Recover by jogging or walking the second half of the track. Then take off again. 8x200 is about a mile, but at a faster pace it's a different workout and a good one. If that's too easy, make it 300 meters on, 100 off. If you're a masochist, make it an even lap at blistering pace. Or whatever. But the idea is to get your legspeed up and your stride lightened, which will take you past your goal faster than you might suspect. And working with pain in shorter intense bursts, such as what you get in an interval workout, strengthens you mentally. But be forewarned: For many athletes, interval work is a genuine love/hate relationship. You love the results, but the workouts ... Generally, varying speed in a normal bit of road training too is a well-accepted approach since the '70s I think (fartlek), increasing fitness and decreasing boredom. Even in rowing, "Give me 10 good ones" is a thing. So burst up a hill, then recover at a slower pace. Hit the jets on a long straight and stride out, then slow down. Etc. Think "surge." |
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