Today's Gym Session

[chamber34]

4minute o'neill test on rower did 1179 meters - an excellent mark is 1279 for my age and heavyweight man.

Gonna enter the british rowing championships in november for a laugh. last year winner did 6-10 and bronze 6-12 top 10 for age would need 6-29. Only done 4 goes and do 7-03 sure i could easy do top 10. somin to try for anyway

has anyone on here done them? or know the rower well , could 7-03 become 6-12 by november?? doesnt sound much, with better technique and experience/fitness sure it easy do-able

[Stagger]

I like the rower.
1k warm up, then
10min challange (2511m)
1k warm down.

[chamber34]

7 x 500m efforts on Rower
30min Bike in challange. Managed 14.34k

What splits did you do stagger??

[Stagger]

On the rower I aimed to do sub 1.55 for each of the 500's
Last one was 156.5 so that was the end,
but hopefully next time I will do 7 or even 8.

[chamber34]

good going that, tried it once did 1-30 and 1-35 !!! BUT WENT TO FAST ONLY DID 2 LOL.
Gonna try do sub 1.45 x 5 reps

[Stagger]

30 minutes treadmill

Not my fav but it's all I had time for.

[ukhursty]

Weight session on sat
Rower and Bike on sunday
Weights session monday
X-trainer/Circuit/Bike session this aft
Swimming in half an hour

[southernsoftie]

4minute o'neill test on rower did 1179 meters - an excellent mark is 1279 for my age and heavyweight man.

Gonna enter the british rowing championships in november for a laugh. last year winner did 6-10 and bronze 6-12 top 10 for age would need 6-29. Only done 4 goes and do 7-03 sure i could easy do top 10. somin to try for anyway

has anyone on here done them? or know the rower well , could 7-03 become 6-12 by november?? doesnt sound much, with better technique and experience/fitness sure it easy do-able

That'd be good going. I managed to go from c7.50 to c6.40 when I did the National Indoor Rowing Champs in 2001 (heavyweight). We did have a Concept 2 recognised trainer though (the Army chap who led our team). This helped put structure round our sessions and improvements were great - 4 months iirc. Min 3 sessions a week with at least one of those each week ending in vomiting :thumbup:

Hotel gym tonight:
5x500m/1min rest on rower (avg pace 1.47) with 500m warm up & cool down;
Core work;
Weighted squats;
Upper back & bicep routine;
A blast up the treadmill on max incline.

[ukhursty]

Ah the old Concept 2 rower. I have a love/hate relationship with it. Some days I can smash it, some days it just bloody painful!

Best effort for 2k is 6.50, but not done that for a while now, struggling to get back into it!

[chamber34]

That'd be good going. I managed to go from c7.50 to c6.40 when I did the National Indoor Rowing Champs in 2001 (heavyweight). We did have a Concept 2 recognised trainer though (the Army chap who led our team). This helped put structure round our sessions and improvements were great - 4 months iirc. Min 3 sessions a week with at least one of those each week ending in vomiting :thumbup:

Hotel gym tonight:
5x500m/1min rest on rower (avg pace 1.47) with 500m warm up & cool down;
Core work;
Weighted squats;
Upper back & bicep routine;
A blast up the treadmill on max incline.

Hi softie, would be hard and the more i think about it the tougher i think it is, brits not on this year so gonna enter the welsh champs in december, should be fun , and something to aim for and less stress on knee compared to running all the time. 7.50 to 6.40 is really good, theres a guy at my club who is meant to off been european class in younger days and does coaching, he back from america soon so gonna ask him for help! I defo do 6-30 by december im sure ,a nd that would be top 10 from last year, gonna try do some of them cr2 indoor race night series races, see if my gym will help?