Fitness

[Mich the Tester]

Just out of interest, who trained last night?

What was your programme?

Mine was a bit longer than planned. Damned hard, was completely knackered afterwards.

Rowing machine
5 minute warm up at 500m/2minute pace
1 min rest

10 secs @ aiming 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace 10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 mins rest

Treadmill
1 min at 12kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 15kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 12kmh

3 min rest

Rowing machine

1 min rest

10 secs @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 minute rowing @ 500m/2.10.
3 minute slow row to cool down

[wurzel]

Couldn't be arsed. Legs still hurt from Saturday's run; going at lunchtime though.

[DodgyAgent]

Just out of interest, who trained last night?

What was your programme?

Mine was a bit longer than planned. Damned hard, was completely knackered afterwards.

Rowing machine
5 minute warm up at 500m/2minute pace
1 min rest

10 secs @ aiming 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace 10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 mins rest

Treadmill
1 min at 12kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 15kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 12kmh

3 min rest

Rowing machine

1 min rest

10 secs @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 minute rowing @ 500m/2.10.
3 minute slow row to cool down

You've used more rests than Steve Davies.

[Mich the Tester]

You've used more rests than Steve Davies.

Interesting!

[Moscow Mule]

Snip lots of times

Do you remember that lot, or does the machine have a program?

[Mich the Tester]

Couldn't be arsed. Legs still hurt from Saturday's run; going at lunchtime though.

Try the rowing and running session; you know it's good for you! (didn't ******* feel like it though)

[DaveB]

Rest day yesterday, back on the turbo tonight though.

6 Minutes in each gear at 75-80 rpm, starting in 1st going through to 9th then back down a minute at a time.

Starts out easy but has your legs and lungs screaming by the time you get to the end of 9th gear.

[bingobob]

Just out of interest, who trained last night?

What was your programme?

Mine was a bit longer than planned. Damned hard, was completely knackered afterwards.

Rowing machine
5 minute warm up at 500m/2minute pace
1 min rest

10 secs @ aiming 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace 10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.40 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 mins rest

Treadmill
1 min at 12kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 15kmh
1 min rest
1 min at 14kmh
1 min rest
1 min at 13kmh
1 min rest
1 min at 12kmh

3 min rest

Rowing machine

1 min rest

10 secs @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest
1 min rest
10 secs aiming @ 500m/1.35 pace
10 secs rest
20 secs @ 500m/1.40 pace
10 secs rest
30 secs @ 500m/1.45 pace
20 secs @ 500m/1.40 pace
10 secs rest
10 secs @ 500m/1.35 pace
10 secs rest

5 minute rowing @ 500m/2.10.
3 minute slow row to cool down

Seems a somewhat lightweight schedule to deem as 'training'. What exactly are you training for? Being a lazyarse?

[Mich the Tester]

Do you remember that lot, or does the machine have a program?

I remember it, because it's built up over a long time, so I know that each time I will add one run or row or aim for a faster time or speed on one part. I'm also educated in this stuff so I remember training programs easily. Just print these things off if you can't do it by memory.

[TimberWolf]

Gym yesterday evening:

Warm-up
5 sets of sit-ups
15 minutes me versus a punch bag

5 sets squats
3 sets lunges
Didn't get to the bench press, as some vacant person was just sitting on one doing feck all and I wasn't motivated enough to ask him how long he was going to be sitting there staring into empty space. So used a machine instead.
Leg extension & leg press machine, 5 sets each

Running machine 15 minutes
Cycling machine 15 minutes