Indoor Rowing Power Training

Needed to get some cardio in today before weights for upper body and power tests.

5000m - 20:30.2 - 2:03 - r23 - good sweaty meters

5,4,3,2,1 - wide grip chins
3 x 8 x #15 45 deg lat pulldowns
3 x 8 x #8 reverse flye machine
15,12,8 x 50kg incline bench

100m - 16.1 - 1:20.5 - r45 - df78 (min drag test)
200m - 1:26.5 - r27 - max drag

Max r20 tests at low, max and mid drag:

30s - 167m - 1:29.8 - r20 - 483w - df100
30s - 167m - 1:29.8 - r20 - 483w - df175
30s - 168m - 1:29.2 - r20 - 492w - df139

Then went and found Mat to take a video of me doing one of these r20 30s bursts for those that asked to see what it looked like. Only thing is - can't work out how to rotate the first bit without a video editor facility that works!

Power Session

A ctc fitness session (2 x 20 mins with 5 mins rest) turned into something else I made up as i went along:

2153m 1.49.5 r22
2000m 1.53.7 r18
4 x 1 min on / off - 1.43.3 r15 21.17 spi
2000m 1.59.8 r15

On another day i think targeting 10 reps at 1.45 r15 with a more gentle warm up would be useful.

May squeeze a quick session in tomorrow, but I'm not banking on it. Welsh champs on my return are just going to have to be done as best as possible in current shape. I have a couple of months after to prepare for the return match against the Russians at eirc...Sergey - you are dust this year! :-D