** forgot to include the moment my son found his inner loco. we're sitting at the water's edge after being beaten up fairly badly by the water and my son (11) goes...'Dad, can I tell you something?'. I nodded, expecting some kind of philosophical thought that he's been working through but instead got...

'your belly is a lot bigger than it was a few months ago. I'm sorry but it's true'

Love it.

8x250m 1r

Time Meters Pace Watts Cal/Hr S/M
6:16.3 2,000m 1:34.0 420 1746 34

0:47.2 250m 1:34.3 416 1731 34
0:47.2 250m 1:34.3 416 1731 34
0:46.9 250m 1:33.8 424 1759 35
0:47.0 250m 1:34.0 421 1750 36
0:47.1 250m 1:34.2 419 1741 34
0:47.0 250m 1:34.0 421 1750 34
0:47.0 250m 1:34.0 421 1750 34
0:46.9 250m 1:33.8 424 1759 36

fun interval session at/around my target 1k pace. Surprised myself a little with the average pace...went into it targeting sub 1.35, so very happy to average 1.34. could potentially have gritted out another interval or two but...first hard session after the holiday so was happy to lock in the W

the plan is to do a session like this weekly and alternate between this one and something similar like 1m on 1m off or potentially some 500s with 90 or 120 secs rest.

all to get myself used to training under fatigue at my target 1k pace

also 2k warm up, 2k warm down

40mins steady state. 9501m at 2.06.3/500

been feeling like I'm fighting off a virus the past few days so happy just to get something done.

First weights session in almost 2 weeks. ‘Recovery’ type session to get the muscles working again without too much DOMS

3x5 Bench - 80
3x5 Front Squat - 60
3x5 Deadlift - 100
3x7 Seated barbell Press - 45
3x12 DB Row - 22.5kg

Still feeling the effects of the virus so good to get something done

UT1 session

3x10 4r r22

Time Meters Pace Watts Cal/Hr S/M
30.00.0 7,729 1.56.4 221 1061 22

10:00.0 2,602m 1:55.4 227 1082 21
10:00.0 2,600m 1:55.3 228 1084 23
10:00.0 2,527m 1:58.7 209 1019 23

really need to stop training at midday in Summer - 30 degrees (88F) and 80% humidity, even with the de-humidiifer on. Legs a little tired after the weights yesterday, plus potentially a residual effect of the virus I had last week and I bonked on the third interval but wanted to keep going.

also 2k warm up, 2k warm down.

happy enough with the session and also....a by product of the virus is that I'm now 4 days alcohol free which is a good start to my plan to really pull my head in until by next competition in mid March

had another go at 8x250m 1r for my 1k training. Improved by 5.7 secs or 1.1 sec/500 over the 8 intervals.

main differences...I attacked it more, having the confidence of a decent week's training under my belt. I managed a slightly faster rate but most importantly, I increased the drag from 132 to 140. The increased drag certainly helped to increase the wattage, albeit my legs were jelly in the final two legs.

very happy with the session

Time Meters Pace Watts Cal/Hr S/M
6:11.6 2,000m 1:32.9 437 1802 35

0:46.3 250m 1:32.6 441 1817 35
0:46.3 250m 1:32.6 441 1817 35
0:46.3 250m 1:32.6 441 1817 35
0:46.4 250m 1:32.7 438 1807 35
0:46.3 250m 1:32.6 441 1817 35
0:46.6 250m 1:33.2 432 1787 35
0:46.6 250m 1:33.2 432 1787 35
0:46.7 250m 1:33.3 430 1778 35

Happy Australia Day everyone!

weights day.

Front Squat 3x3-75kg
Bent Over Row 3x4-85kg
Deadlift 3x3 - 125kg
Bench 3x5-80kg SS with Hammer Curl 3x12 12.5kg DB
Seated DB press 3x5-22.5kgDB SS with Close Grip Bench 3x5-70kg

legs were a little sore from the high drag row sprints yesterday, but I nudged the weights up a little and enjoyed it.

I've had my best week of training in months - not coincidentally, I'm 6 days alcohol free. But more importantly I'm now attacking my training again with a clear focus and goal - a PR in the 1k at the World Indoor Sprints from March 9th to 13th.

yesterday's interval session was a real confidence booster, as was the week in it's entirety and for the first time in months, I have some rowing mojo again. I didn't do as much distance work over my 'offseason' as I should have done, but I certainly don't feel that it helped my metcon much and I didn't enjoy it either.

Separately, I've been invited to join sub 7 Indoor Rowing Club, which is one of the leading club's for the competitive indoor rowers around the world.

There's about 300 members in the community and some of the world's best indoors and outdoors as members....including a few of the masters rowers ahead of me in all the ranking pieces There's a commitment to row the club's monthly challenge and also the CTC each month, which I will have to fit in around my schedule (which will be structured like the Pete's Plan 4 day...2 intervals, 1 steady distance, 1 hard distance) but it's inspiring and really instructive to be around/in contact with guys with more experience and far better performance than me.

Plus it brings awareness to all the different rowing comps around the world I can enter

fulfilled the requirement of my new club to do the CTC (concept 2 challenge) - a monthly rating piece where results contribute to a club's performance & a league table against the other top rowing clubs from around the world.

this month was a 6k. wasn't a max effort because I didn't want to go too hard and blow up on a very hot & humid day here and I really have lost my mojo for the hard distance type pieces. but if I'm honest, it wasn't far off a max effort and I'd be surprised if I could take more than 15 seconds off this right now when fresh and full out.

Need to start wearing my HRM again too.

Time Meters Pace Watts Cal/Hr S/M
22:45.1 6,000m 1:53.7 238 1118 25

3:47.9 1,000m 1:53.9 237 1114 24
3:48.7 2,000m 1:54.3 234 1105 24
3:48.9 3,000m 1:54.4 233 1103 25
3:47.7 4,000m 1:53.8 237 1116 25
3:46.8 5,000m 1:53.4 240 1126 26
3:45.1 6,000m 1:52.5 245 1144 27

4x750 3r

after the CTC yesterday, I squeezed in my commitment to my other rowing community before the end of the month

the guide for this is 2k pr pace +1 sec/500. That actually felt a little soft so I aimed for 2k pr pace and sustained it almost to the end when my legs went to tissue paper and I fell apart in the final 400m of the last leg.

Still, ended up at 2k pr pace + 0.7/500, so I can't be despondent about it and I'm happy to have gotten through my first 2k focused interval session for a while. Focus will be the 1k for the next 6 weeks so I'll be doing a sprint interval session at target pace each week but I'll be doing an interval session of this length each week too, to help with my stamina

Time Meters Pace Watts Cal/Hr S/M
10:07.9 3,000m 1:41.3 337 1458 32

2:31.0 750m 1:40.6 343 1480 32
2:30.9 750m 1:40.6 344 1483 33
2:31.1 750m 1:40.7 342 1478 33
2:34.9 750m 1:43.2 318 1393 33

also, 2k warm up and 2k warm down. can't say I enjoy the warm downs at all after the interval sessions, but it builds up extra seat time and metres and maybe it helps with my recovery slightly as well. idk, clicking buttons really

terrible sleep last night for a procession of lol 'never have kids and or pets' reasons and I couldn't face the weights session I had planned, so I finished the week with a steady distance row in the stinking ****ing heat & humidity

clothes and socks were drenched, but I felt better after and it took me to 45k for the week, with 5 total rows of which two were intervals, also a hard distance, a UT1 and a UT2 which is the best week for a long while

Time Meters Pace Watts Cal/Hr S/M
45:00.7 10,723m 2:05.9 175 903 19

5:00.0 1,181m 2:07.0 171 887 19
5:00.0 1,183m 2:06.7 172 890 19
5:00.0 1,188m 2:06.2 174 898 19
5:00.0 1,192m 2:05.8 176 904 20
5:00.0 1,192m 2:05.8 176 904 19
5:00.0 1,189m 2:06.1 174 899 18
5:00.0 1,195m 2:05.5 177 909 19
5:00.0 1,200m 2:05.0 179 916 20
5:00.7 1,205m 2:04.7 180 920 20

3x4 Front Squat 72.5
3x5 Deadlift 120
3x4 Power Clean 70
3x5 Bench 80 SS with 3x15 DB curl
3x7/6 DB Bench/DB Flye SS 22.5kg DB

pretty bored with training at home again and might start heading to the gym now that cases are dropping

1min on/off.

The plan was to see how many I could do at my 1k PR pace and the answer was….about what I thought - 6…or 2x the race distance.

Had drag a little higher than 1k norm at 140 and attempted to rate a little quicker than usual at 37 as I think rating faster is the main key to more pace. I think it’s gonna help for a faster PR eventually but man…when the legs go, they go a lot quicker at a higher drag and rate.

Crazy how much harder going a few splits faster makes it - two weeks ago I did 12 at 1.38/500. Still…enjoyed the session.

Time Meters Pace Watts Cal/Hr S/M
39:58.0 10,000m 1:59.9 203 998 24

7:56.2 2,000m 1:59.0 207 1013 24
7:58.5 4,000m 1:59.6 204 1003 24
7:59.4 6,000m 1:59.8 203 999 25
8:00.7 8,000m 2:00.1 202 994 24
8:03.1 10,000m 2:00.7 199 983 24

actually really happy with this row even though it wasn't anything close to a max effort...but purely because I set out to do a 10k r24 in 40 mins and I managed to stick to the plan.

I've been really mentally weak with any distance piece harder than UT2 and sure enough at about 4k, my mind started looking for reasons to stop....my whole family is sick and I might be coming down with it...it's really humid...my ear buds fell out etc etc. The excuses didn't stop coming til about 8k by which point I knew it wasn't that difficult anyway and I'd be embarrassed to stop but I'm happy that I managed to ignore the excuses and keep going through and I hope that will help me build momentum and more mental toughness moving forward.

Time Meters Pace Watts Cal/Hr S/M
39:58.0 10,000m 1:59.9 203 998 24

7:56.2 2,000m 1:59.0 207 1013 24
7:58.5 4,000m 1:59.6 204 1003 24
7:59.4 6,000m 1:59.8 203 999 25
8:00.7 8,000m 2:00.1 202 994 24
8:03.1 10,000m 2:00.7 199 983 24

actually really happy with this row even though it wasn't anything close to a max effort...but purely because I set out to do a 10k r24 in 40 mins and I managed to stick to the plan.

I've been really mentally weak with any distance piece harder than UT2 and sure enough at about 4k, my mind started looking for reasons to stop....my whole family is sick and I might be coming down with it...it's really humid...my ear buds fell out etc etc. The excuses didn't stop coming til about 8k by which point I knew it wasn't that difficult anyway and I'd be embarrassed to stop but I'm happy that I managed to ignore the excuses and keep going through and I hope that will help me build momentum and more mental toughness moving forward.

I had a sore throat and some shortness of breath after my 10k row last Thursday and I tested positive for Coronavirus on Friday morning. Felt pretty bad Fri night and all day Saturday (albeit I managed to walk the dog both days) but felt a lot better yesterday and I wanted to just get the body moving lightly today and then see how I pull up tomorrow.

So here I am feeling pumped after rowing the slowest 5k I've ever done!

Time Meters Pace Watts Cal/Hr S/M HR
22:29.8 5,002m 2:14.9 142 790 17 124

Assuming I don't have a setback, the plan is to do a longer UT3 tomorrow and then nothing but UT2/weights til at least the weekend, so that I don't hinder my recovery by straining my body much.

Hope you recovery quickly and fully!

thanks bro. annoyingly, I think I'm through the Rona but I've picked up a head cold from my one covid free kid....unless my Rona has morphed into a case of the sniffles?

either way, I didn't train yesterday and won't again today and am hoping I can get back on the iron horse tomorrow.

4 weeks til world champs which means I only really have 3 weeks of good training available to me.

2nd attempt at a first row back from Covid

Time Meters Pace Watts Cal/Hr S/M
20:01.0 4,571m 2:11.3 154 831 18

today I've felt the best I have since I first caught Covid 9 days ago. Still not all the way back....still feel like I've got something in my body...but good enough that I felt I could risk a 20 min UT3 just to see how I recover.

Glad to see you back!

thanks Arjun. Can't remember if you've had it yet?

I pulled up ok after yesterday (although terrible sleep after 2.5k loss at poker last night, where one hand in particular that I butchered really ****ed me off) and so I went just a little longer and a little harder today

Time Meters Pace Watts Cal/Hr S/M
30:00.4 7,003m 2:08.5 165 867 20

I feel like it's mainly left my body now, so I'm gonna do a more conventional UT2 tomorrow...at least 40 mins and then attempt to get back onto something of a regular week's training after.

third consecutive row day today and went a little further than yesterday. Felt good enough to increase the rate and speed to 2k pace for the final 500m. I'm hopeful that the virus may have left my body now.

light weights tomorrow and then will do a harder session on Weds, so long as everything's feeling ok

Time Meters Pace Watts Cal/Hr S/M
42:39.7 10,004m 2:07.9 167 875 20