Thursday 27th February 2025: 7km Fartek session

Session 1: 7k Fartlek

So a nice 200/600/200 x7

First 200 at around 22-24 spm at your UT1

600 at 26-28 spm at your AT rate

last 200 at 30-32 SPM at your TR rate

With difficulty of setting this up and doing it I carried this out in 7 sessions as follows:

This session was challenging as going from low stroke rate and increasing this over the distance although hopefully increasing power actually didn’t make much difference as technique went out the window. Hope to nail technique and breathing with increased row rate to increase power. These sessions are good to improve technique with stroke rate as well as aerobic fitness.

Wednesday 19th February 2025: WattBike ride on Fulgaz 🇦🇺 route followed by strength and cool 😎 down row

Quick 20 minute ride as the ride seemed to freeze a couple of times but constant session but the distance is much shorter than normal due to freezing. This was in Brighton, Melbourne in Australia- hi Stats below

This was followed by strength training as follows:

This session was followed by a short 5 minute cool 😎 down row

Tuesday 18th February 2025: Scillies Training Row with warm up And cool 😎 down and some strength training

Warm up row
4x1000m with 3 minute rest
Pace & Heart rate

Cool 😎 down row

This was followed by strength training 20 x 20kg barbell bench press. 20x 10kg dumbbell bicep curl, 20x 20kg barbell squat, 1 minute plank and 50 x crunches

Wednesday 12th February 2025: Evening PNPGC CIO Men’s crew training row

Evening PNPGC men’s crew training row in Penzance harbour as too choppy outside the harbour. Lots of sprinting and racing starts. We were being followed by a murmuration of starlings. Cox: James, 6: Jim, 5: Trev, 4: Steve 3: Chris, 2: Anthony, 1: me. Stats and murmuration of starlings below