Preparations

[ida]

Been keepin out from this section for some time now for various reasons (without keeping out from training of course ), but now I feel like posting about my training again.

My main aim with my training is to increase my muscle strength in my legs and upper body to improve my rowing while also increasing my endurance. In short: to become a faster and stronger rower

Last week's training:

Monday 12/2
Gym session:
Warm-up on the erg 10 minutes
Dumbbell shoulder press: 5x5x10 kg
Barbell standing row: 5x5x20 kg, 2x5x25 kg
Calf press 2x10x15 kg on each leg
10 Chins
Planks 3x30 seconds

Tuesday
Erg session:
warm-up 10 minutes
7x power sessions at 26 strokes per minute

Wednesday
Running:
51 minutes with 6 minutes fast sprints kcal: 654 fat: 8g

Thursday
Gym session:
Warm-up on the erg 10 minutes
Dumbbell shoulder press: 4x5x10 kg, 1x5x12 kg
Barbell standing row: 4x5x20 kg, 1x5x22 kg
Leg press: 4x5x80 kg, 1x5x90 kg

Saturday
Running:
66 minutes with long sprints kcal: 976 fat: 12 g

Sunday
Erg session:
Warm-up 10 minutes
3x 6'/4'/2'/1 minutes with 24/26/28/30 strokes per minute

Monday
Gym session:
Warm-up on the erg 10 minutes
Dumbbell shoulder press: 2x5x10 kg, 3x5x12 kg
Barbell standing row: 4x5x20 kg, 2x5x22 kg
Seated row: 1x5x40 kg, 1x5x42,5 kg, 2x5x45 kg, 1x5x 47,2 kg
Barbell biceps curls: 3x10x12 kg
Back extensions: 3x10 with 10 kg plate, 1x10 with 15 kg plate

Well, that's my training for now. Will have to see how frequent I will update this log. This comming week I plan to focus more on leg strength.

Comments are welcome

[ida]

training Tuesday 20/2

Gym session:
warm-up on the erg 10 minutes
dead-lifts 3x5x27 kg, 2x5x32 kg (mainly for improving my grip strength)
leg press 3x5x80 kg, 2x5x90 kg
chins 3x10x2
"squat and jump" 3x10x15 kg, 1x5x15 kg
situps 3x15x2

[soniczip]

good luck with your new training i see you are running as well. how important is it to incorporate other cardio activities in your training sessions for your specific sport

[ida]

During the winter I think running or other cardio activities are more or less a compulsory for rowers for not going mad. You simply cannot (or at least I can't ) do all the needed cardio sessions on the erg. It's to boring.

Since rowing is more of a total workout for the whole body compared to running and not so bad on knees and hips as running can be, I don't think that running or other cardio activities are that needed become a good rower. (this is me guessing, I am not a training expert) But it's fun to do different cardio activities besides rowing and I would not like to be without it, whether it is winter or summer.

[ida]

Wednesday 21/2

Didn't really want to exercise today, but I dragged myself to the gym after work for at quick workout.

Erg session:
Warm-up 10 minutes
3x 6'/4'/2'/1 minutes with 24/26/28/30 strokes per minute
Had my HRM on:
kcal: 713, fat: 9 g
Max HR 186 average 159

Felt kind of strong, despite the weight lifting yesterday. It is still going to be nice to have a days rest tomorrow.

[seasiren]

Wednesday 21/2

Didn't really want to exercise today, but I dragged myself to the gym after work for at quick workout.

Good for you! Some days I don't want to train, but always feel better afterward.

Enjoy your rest tomorrow.

[ida]

thanks

back at the gym again today:

warm-up on the erg 10 minutes
Dumbbell shoulder press: 2x5x10 kg, 2x5x12 kg
Leg press: 2x5x80 kg, 3x5x90 kg
Seated row: 2x5x40 kg, 2x5x45 kg, 1x5x 47,5 kg
Barbell biceps curls: 3x10x12 kg
Back extensions: 3x10 with 10 kg plate, 1x10 with 15 kg plate
situps 3x15x2

[ida]

Saturday 24 feb

Running 72 minutes. It took me six more minutes to run the same distance as last week It was like running in baking powder on ice, the snow didn't give any support and the ice underneath it was rock hard. For each step I took forward it felt like I slided half a step back.

Average HR 157 Max 173
Kcal: 1026 Fat: 13 g

No sprints or anything in that department, my legs felt pretty powerless...

Tuesday 27 feb
After a two days break from training - partly involuntary - I decided to go for a run again. The whole session felt amazing and I had no problems finding a good pulse after each sprint session.

61 minutes running, with 6 minutes of fast sprints and 10 minutes of fartlek.
Average HR 148 Max 180
Kcal: 815 Fat: 10 g

There are some serious discussions about my rowing club organizing the national sprint championships later this year, as the club who were supposed to organize it has cancelled. I am crossing both my fingers and toes for us to get to host this event and I have already start dreaming about winning the championship gold at "home ground"

[ida]

wednesday 28th

Erg session:
Warm-up 10 minutes
3x 6'/4'/2'/1 minutes with 24/26/28/30 strokes per minute
49 minutes
Max HR 184 Average 161
Kcal: 732 fat: 9 gr

Got some really nasty chafes from my HRM transmitter belt...

thursday 1th March
Gym session:
warm-up on the erg 10 minutes
dead-lifts 5x5x27 kg (mainly for improving my grip strength)
leg press 1x5x80 kg, 4x5x90 kg
"squat and jump" 3x10x15 kg
Barbell biceps curls: 3x10x12 kg
situps 3x15x2

friday 2nd
Gym session:
Warm-up on the erg 10 minutes
Dumbbell shoulder press: 4x5x10 kg, 1x5x12 kg this was really heavy today, don't know whats wrong
Barbell standing row: 5x5x20 kg
Seated row: 2x5x40 kg, 1x5x42,5 kg, 2x5x45 kg
Back extensions: 3x10 - have hurted my back in a odd way, so I've decided to do this exercise without weigths for a couple of weeks.
Situps 3x15x2

saturday 3rd

running 52 minutes
Max HR 176 Average 155
kcal: 737 fat: 9 gr

since it was sunny outside and the streets was dry and snowfree I choose my regular trainers. Bad choice, it was wet and slipperly in the forest and I had to choose a different route than usual to avoid the slush.

sunday 4th

running 64 minutes (New PB on this particular trail during winter )
Max HR 184 average 164
kcal: 952 fat: 12 gr

it was colder this day then the day before, so all the slush had turned to rock hard ice. using my ice-bugs really did the trick felt strong and fast, which is always nice

monday 5th
Gym session:
Warm-up on the erg 10 minutes
Dumbbell shoulder press: 2x5x10 kg, 3x5x12 kg don't know why I have such difficulties with this exercise. It used to be my best exercise...
Barbell standing row: 5x5x20 kg, really short pauses
Seated row: 5x5x35 kg (tried another machine today, and I couldn't manage the same weigths as earlier)
Barbell biceps curls: 1x10, 7, 8 x15 kg, 3x5x12 kg
Back extensions: 3x10 am still feeling pains in my lower back, so no weights...
Situps 3x15x2

[Rochellita]

Got some really nasty chafes from my HRM transmitter belt...

Is it a Polar belt?

Are you happy with how your training is going?

[ida]

Is it a Polar belt?

It's a Sigma belt. It's quite new, had another one just like this one earlier but it wasn't waterproof for some reason...

Are you happy with how your training is going?

I feel happy that I am able to train with such a consistency, but I get a bit bored from training alone. I miss my crew

[ida]

thursday 6th

running 61 minutes
mainly light running, with some elements of shorter sprints.
Max HR 177 Average 144
kcal: 796 fat: 10 gr

felt pretty easy and relaxed all the way

wednesday 7th

gym session:

warm-up on the erg 10 minutes
dead-lifts 5x5x27 kg - don't really know what I was doing here, I had totally planned to do 32 kg the whole set, but for some reason I mistooke the 27 kg barbell for the 32 kg barbell without noticing...
shoulder press 2x10x10 kg
leg press 5x80 kg, 5x90 kg

Have had the two worst workdays of my life today and yesterday so I was a bit out of focus during today's training. My back is also giving me a hard time so I decided to skip training in the middle of the session. Went home to find dinner ready, and that made things alot better right away... thank you Fredrik

[ida]

Have been resting for two days, to get back the feeling of joy while training. Have had some mad crazy days at work this week.

went to the annual meeting at the rowing club on thursday, it was really good to meet all the rowers. I really want to get back into the boat soon with some of them. (soon we will go to Berlin for training camp )

I have also been training some:

saturday 10th

running 61 minutes with about 15 minutes of fartlek and fast sprints uphill
Max HR 182 Average 143
kcal: 795 fat: 10 gr

felt pretty good. Next session I plan to increase the number and length of the sprint sessions

sunday 11th

running 63 minutes. Same distance as last sunday but almost no snow nor ice on the trail today, it was FUN to be running on rocks, grass, roots, mud and other things again. This was also the first time I used my new running shirt and it worked prefectly
Max HR 184 average 162
kcal: 933 fat: 12 gr

[ida]

hmm. did some training before going to work this morning...

warm-up on the erg 10 minutes
leg press 3x5x80 kg, 2x5x90 kg (felt really weak on the 90 kg)
dead lifts 5x5x32 kg (finally I took the right barbell... )
back raise 3x10
sit-ups 3x15x2

[ida]

another quck session before work this morning:

warm-up 10 minutes on the x-trainer (not the erg )
shoulder press 4x10x 10kg, 1x9x10 kg
squat and jump on a step-up board (mainly to keep myself occupied while resting between shoulder press sets) 3x10
standing row 7x5x20 kg
numerous sets of one legged calf raises on step-up board
chins 3x10
back extensions 3x10
situps 3x15x2