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Old 02-18-2010, 01:18 PM   #1
Oscar Supit
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Rowing training Workout

Ok, let me just say it. I know that what I'm doing isn't exactly Crossfit. This is because my goals are more specialized then just general fitness, although i'm sure that most of you out there would wup me in an 2km erg trial. If anyone has any advice It would be much appreciated. I will also post 2 times a day, a morning workout and arvo workout as well as any thing i do at school. Here it is:

19/02/10

6 am: 1 km warm up, 15 minute erg >2:00 minute split, 5 minute warm down at 2:20 split. In the 15 minutes I went 3807 meters at an average of 1:58.1/500m
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Old 02-19-2010, 01:23 AM   #2
Oscar Supit
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Re: Rowing training Workout

Arvo: No workout or erg, rode home 2km. Not training because of rowing racing tomorrow.
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Old 02-19-2010, 11:09 PM   #3
Oscar Supit
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Re: Rowing training Workout

20/02/10- no morning erg because of racing today, 3x 1800 meter races, eight, quad, double.
Probably no arvo workout either.
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Old 02-20-2010, 09:30 PM   #4
Oscar Supit
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Re: Rowing training Workout

21/02/10- no training. i am screwed. 6 races in 2 days. maybe tomorrow a rest day?
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Old 02-21-2010, 10:24 PM   #5
Oscar Supit
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Re: Rowing training Workout

22/2/10 - no training. am still really tired.
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Old 02-22-2010, 01:17 PM   #6
Oscar Supit
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Re: Rowing training Workout

23/2/10 6 am - Never going to eat KFC or fast food again Could hardly manage to keep my split under 2:00 for a 7:30 row.
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Old 02-23-2010, 12:29 AM   #7
Oscar Supit
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Re: Rowing training Workout

23/2/10 - no training in the arvo, will do weights and ergo tomorrow.
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Old 02-23-2010, 11:10 PM   #8
Oscar Supit
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Re: Rowing training Workout

24/2/10 - 6 am, rowing training. School- gym session, not to strenuous.
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Old 02-24-2010, 11:48 PM   #9
Oscar Supit
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Re: Rowing training Workout

25/2/10-
Lunch: 15 minute erg at an average of 1:55.9 split, total distance: 3888m a new PB
3:30 - 5:00 gym:
warm up
3x20 30kg bench
5-10-15-20-25 push ups and sit ups
3x20 sitting row
max chin ups
lat raises
max hack squat- aprox 100kg (could have gone more)
3x10 pulldowns
squats and swiss ball exercises

Overall not the most strenuous day, but still happy about the erg. I am aiming for a 4km 15minute erg so i'm getting closer
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Old 02-26-2010, 03:04 AM   #10
Oscar Supit
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Re: Rowing training Workout

26/2/10- rowing training this morning. It's getting colder! 2x800m races came 2nd and 4th respectively out of whole 8.
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