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Thread: T_M's log

  1. #11
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    1-6-18 Saturday

    Some steady state aerobic work today, kept rate and pace fairly easy and HR below 80%

    Row 1000 strokes on the rower

    Early morning fasted state
    Row 600 strokes in 31:50
    Pace 2:11.7/500 meters
    Rate 18.5 spm
    Total meters: 7,271

    Afternoon

    Row 400 strokes in 20:49
    Pace 2:09.3/500 meters
    Rate 19 spm
    Total meters: 4,847

  2. #12
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    1-8-18 Monday

    Row 2K easy warm up in about 8:30

    Front Squats
    135 x 3
    155 x 3
    185 x 3
    205 x 3
    235 x 3
    255 x 3
    275 x 3
    205 x 6

    Pendlay Rows
    315 x 4

    Left bicep felt funny so stopped here

  3. #13
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    1-9-18 Tuesday


    Row 8 x 500 meters on 3 minutes rest
    Drag factor set at 143 (damper on 6)
    Average rate was 28 spm
    1. 1:54.2 (warm up rep)
    2. 1:48.8
    3. 1:46.7
    4. 1:46.8
    5. 1:46.7
    6. 1:46.2
    7. 1:45.9
    8. 1:44.9

    Could have gone harder but still a decent bit of work

    Light fast Deadlifts (conventional)
    315 x 12
    315 x 10
    315 x 10

  4. #14
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    1-12-18 Friday

    Row 1K easy warm up in 4:00

    Power Cleans (touch and go reps)
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5

    Row 100 meter sprints with 3 minutes rest
    Max drag approx 212 (damper set on 10)
    1. 15.1 seconds, 52 spm (first pull registered 1:45/500 meters)
    2. 14.9 seconds, 56 spm (first pull registered 1:44/500 meters)

    That was a PR by 2/10s of a second...very happy with this...cut the reps short to savor the victory

    Standing OHP
    155 x 5
    175 x 5
    175 x 5
    175 x 5

    Fin

  5. #15
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    1-13-18 Saturday


    Just rowed an easy 5K in 21:11
    Rate 18.5 spm
    Pace 2:07.1/500 meters

  6. #16
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    1-14-18 Sunday

    Row 5K in 21:15
    pace 2:07.7/500 meters
    rate 18 spm

    Started really slow thinking I might do a 10K to even a 60 minute row, but aborted that idea about 3K in and decided to rate up quite a bit to get my average pace below 2:08. Kinda wore me out and needed a cool down after

    Row 1K cool down in 4:14

  7. #17
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    1-15-18 Monday

    Row 1K in 4:00 warm up

    Front Squat
    155 x 5
    185 x 5
    225 x 5
    255 x 4
    275 x 4

    SSB Squats
    235 x 8
    235 x 8

    Row 1K cool down in 4:10

  8. #18
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    1-16-18 Tuesday

    Row 7K in 30:27. Easy ut2 level steady state
    Pace 2:10.6/500 meters
    Rate 18 spm

    DL
    155 x 10
    245 x 5
    315 x 3
    385 x 3
    405 x 3
    405 x 3

    Kind of a half hearted effort...prob take Wednesday off

  9. #19
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    1-18-18 Thursday


    Row 2K in 8:20 easy warm up

    Power cleans (touch and go reps)
    155 x 5
    205 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5
    225 x 5

    OHP
    155 x 5
    175 x 3
    155 x 5

    Row 1K slow cool down

    Felt some pain in my left shoulder on the 175, so did the back on set with 155 and quit there

  10. #20
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    1-19-18 Friday

    Row 5K in 21:13
    Pace 2:07.4/500 meters
    Rate 19 spm

    1K cool down

    1-20-18 Saturday


    Early morning fasted row

    Row 5K in 21:19
    Pace 2:08.1/500 meters
    Rate 19 spm

    1K cool down

    1-21-18 Sunday

    2K warm up in 8:13

    Front Squats
    155 x 5
    205 x 5
    235 x 3
    265 x 3
    295 x 1
    315 x 1

    HBBS
    225 x 10

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