If I do it’s only because you haven’t done your PRs for so long.

Like your 1k PR is super beatable for you now, with even a topline view of your 500m interval reps. I’d guess you have close to 3.10 in you if you did one rested.

How long is your training cycle/how often are you going to attempt faster times?

I realise I’m a noob making noob gains and they’re gonna slow down quickly so once I get at or below my PRs at the end of this 6 weeks, if I’ve still got the fire to improve I’m gonna have to follow a more sensible longer term training plan.

I don’t think I’ll go for a 1k pr this weekend - not sure I’ve quite got it in me to get to 3.17 so I figure I’m gonna start at 1.40/500 pace and just see what I’ve got in me. If I could get to 3.20 or close to it I’ll be really happy

Training

Trained at home very early before a big work day and just did the bare minimum

5x5 front squat @ 67.5kg
5x5 deadlift @ 110kg

Second time back doing lower body and took it easy. It’s gonna be tough psychologically for me to attack this workout if I’m rowing so much.

Training

5x3 Bench 92.5kg
3x8/8 DB Bench Flye 22.5kg
3x11 Close Grip Bench 65

Activity

1 hour rugby training with my son
45 min walk

17k steps

Haven’t towed for a few days. Aiming for a 1k time trial and then a medium or long slow row tomorrow

Can I get some advice on the best way to post a short video in here?

I’m interested in getting a few POVs on my rowing stroke.

Please give step by step as if to a 7 year old because I am not Mr Technomological

It’s currently on my phone if that’s important

Lifetime PR 1k row. 3.17.4 (previous best 3.17.6 a number of years ago) (1.38.7/500m)

Actually didn’t think I had this time in me but wanted to go close to my max to get a feel for my fitness and the distance and then really go for it again in 3 weeks

Gave myself the chance to stay within reach though and did the first 500 in 1.39.2 with the plan of holding on or not blowing up too bad.

Felt reasonably comfortable and turned the pace up in the past 300m to come home in 1.38.2


Was very close to the redline but think when I do it again, with 3 more weeks training in me, I’ll aim to go out in 1.38 and then should be able to bring it back at the same pace or hopefully a tiny bit faster.

We’ll see...but very happy to get the PR

Awesome PR, and much better paced then me. I was hoping to touch 3:10 on mine, but it obviously wasn't there; in retrospect, shooting for a 1:37.5 pace for the first 750 m and then trying to speed up for a finishing kick would have been a better idea. Live and learn.

Thanks

I can’t imagine how unpleasant that last 350 must have been for you

bonus content....

also did 7500m slow row, starting approx 10 mins post the 1k. 2.07/500m average. heart rate was still pretty high when I started but got into a rhythm and my fatigue made it easier to stick at the right pace without getting frisky


picking the correct music track to inspire effort and distract from the pain is crucial for the time trials.

the short version of Eli Brown Come Together is perfect for the 3 mins + of the 1k

https://www.youtube.com/watch?v=e3mGgRdqD1E


Hatiras Spaced Invader is my track of choice for the 7 mins of brutality involved in a 2k...also IMHO the greatest house track ever made. Builds relentlessly and can hypnotise you through the pain of last few mins perfectly

https://www.youtube.com/watch?v=eAx1zBcxyvk

I've got two weeks to work through the playlist for a 5k attempt

Congrats on the PR!

There should be a share/upload button when you view the video on your phone that uploads it to youtube. Then share the video exactly how you shared the music videos.

We have a 2p2 group on the concept2 site. Go to edit profile - affiliation and there should be a drop down to join. It's called "H&F".

Thanks. Haven’t signed up to C2 site yet but will look into it at some point

Music videos I just cut and paste the link?

https://share.icloud.com/photos/0n4O...ilgola_Plateau

Hoping this may work

Haha, perhaps not exactly then.

Step 1 - Share/upload to youtube from your phone
Step 2 - Google "youtube studio" and click on the first link. Click on "content" on the left
Step 3 - When you hover your mouse over the video, click on the 3 little dots and click on "get shareable link"
Step 4 - Paste that link here

That works! Can you get a side on view?

It looks pretty good. The only thing I can see is that your toes come off the foot holder at the finish which I've read is not supposed to happen. You probably have excessive layback and a bit of wasted energy as a result. Feet out of straps rowing will solve that instantly and tell you exactly what you need to do at the finish.

Obvs this is my slow row not a time trial but I hope I keep the stroke consistent when I go harder/faster

Is there video of you clicking buttons to upload this video? That’s what I’m here for

The good news is that I managed to post it. The bad news is that I have no idea how I managed to do it successfully and I’m a long shot to repeat it

You will enjoy the fact that I actually shared my entire photo library as well.

Back to the drawing board for next time I need to share a vid

Impressive time for almost 50 and so close to Monte's well done

Training

5x5 Press - 57.5kg (5,5,5,5,3)
3x6 DB press - 24kg
3x9 Preacher Curl - 37.5kg

Finisher

50 calories Assault Bike 59 seconds

* actually intended to do 100cals but I went out way too fast and when I saw I’d done 19cals in 20seconds I first slowed down and then realised 100 was suicidal, so just went hard for the 50

Was brutal though. Lungs basically exploded a few seconds after I’d finished and I lay with my feet up the wall for 3 mins shaking

Activity - 40 min walk
13.5k steps

7th day of training in a row and I’m ready for a day off

I should have come up with a cool name for my log like you did. Would probably get a lot more views.

I’ll come and say hi

It seems monthly reviews are a thing, so here's mine for Jan

I'm very happy with the training and progress

21 training days (which is vg given I was away on vacation for 6 days)
all 31 days I was over 10k steps and I averaged 15,300 steps per day.
1 Lifetime PR

Lifting
I moved up in weight on my 5x5 and 5x3 for both Bench and Press which is great (I only move up when I've completed all the reps 3 consecutive training sessions)

Rowing
I got myself into a consistent routine and I think I made progress in fitness and technique. I'm happy with the weekly program I've set for myself and I hope it'll bring consistent progress.

Alcohol
only 9 alcohol free days in Jan and most of the days I drank, I would have had 5 units+ of alcohol. Need to cut down and have started the process (5 of the 9 days have been in the past week). I won't be drinking at home at all this month, but will allow myself to drink if we have parties/dinners out.

Sleep
my average sleep score on my fitbit was 72 with an average nightly sleep time of 6 hours 25 mins. I think this can be better and I'm hoping to see improvements now that I'm cutting down on my alcohol intake. However, now that my business has ramped up, I'll be setting an early alarm a few days a week when I commute into the city and work related anxiety can sometimes affect my ability to sleep.

But I'm hoping to get the sleep score up into the mid to high 70s and I'd love to be able to increase my average sleep time by 15 mins + this month.

Goals for the month

I'm into week 2 of a 6 week cycle and my overall goal is to keep training hard, smart and consistent because I know the results will come.

Rowing
I'm really enjoying the more regular cardio I'm doing and it's easy to jump on the rower right now because I'm making regular progress.

I've got 2 2k time trials over the next 4 weeks plus a 5k and another 1k.
- I think I can re-break my 1k
- I hope to get very close to going under 7 mins in the 2k.
- I'm truly terrified of the 5k tt I've got scheduled for 10 days time. I won't be attempting a PR in that but I hope to get under 19 mins and hopefully close to 18.50, which would make a PR attempt (18.43) a realistic probability for the following 5k time trial

Assault Bike
- After last night's 50k cals, I'm confident that there's a sub 3min 100k there for me if I can find a good opportunity to do it

Lifting
- I think I probably have a Strict Press PR in me over the next few weeks, but I'm not sure I'll attempt it. I'm making gains in that and Bench and I think I'll just continue with the training for the next 5 weeks and then make a new plan afterwards

Go dry with me in Feb.