23 Apr 2012: Monday Monday

Despite being around before I was even born, I do like a bit of Mamas and Papas. As for the song selection… It's Monday, 'nuff said…


Time to bed (previous night): 22:30
Time got up (today): 03:35
Mood (1 to 5):
Morning 4 (bit of a slow start after a heavy Sunday)
Lunch 4
Night 4


03:35 – Piece of toast with vegemite, glass water
04:15 – Gym (see below)
05:30 – Bacon sandwich, orange juice
06:30 – Bus, meditate and a nap
07:30 – Long mac, muesli bar
09:30 – Morning walk, raspberry yoghurt
13:00 – Extended Lunchtime walk (up Adelaide Terrace, back along river), chicken and salad wrap
15:00 – Bus home – nap
18:00 – Basa (fish), veggies
22:00 – Glass milk, bed


5 mins warm-up bike – 2.149km

1000m row – 4m 47s
Toe push-ups – 13, 8, 4
Knee pushups x 20

800m row – 3m 53s
20 squats
20 leg press (level 20)
20 calf raises

600m row – 2m 48s
20 x triceps rope (45kg)
20 x bicep curls (30kg)
20 x shoulder press (30kg)

400m row – 1m 44s
20 crunches
20 ab twists
20 bicycle legs

200m row – 37s



Row times are down, however this is fully expected. Instead of increasing stroke rate (as before) I have continued to focus on putting more (leg) power into the drive. Each stroke now clocks up 10 or 11 metres (previously more like 8 or 9 per stroke over longer distances).

A slower stroke rate, increased power per stroke and consistency of each stroke combine to create a heavier workload, more sweat and legs that feel completely emptied of all fuel!

While the row times have increased again in the first instance, they are still faster than when I started out and will come down again. The added advantange will be increased stamina, better endurance and more power delivered consistently across the full distance.

Who knows, I might even be able to get 12 metres out in a single stroke sometime soon-ish 🙂


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