Of course I got plenty of exercise during the Australia trip: first a practice row, then three races in two days, lots of walking around Sydney, and a couple of hikes up mountains in Tasmania. But it’s hard to get back into training after a holiday! The plan is to load up on the weights through November to set a strength base, then move into the Holiday Challenge, 200, 000 meters from Thanksgiving Day through Christmas Eve. What I may do is to use the beginning of the marathon training, modified a bit, though I doubt I’ll go through with the rest of it – but the extra distance makes the Challenge easy to complete and may give me some leeway to take a few days off and lift instead.
Workouts since returning from Australia:
Sunday, October 25: NRoLW section 1, workout A/1 – very light weight workout, first time since before races:
1km warmup on erg.
Squats: 55 lbs, 2 sets of 12, 60sec rest
Superset:
Low row: 50 lbs, 2 sets of 12, 60sec rest
45-degree push-up: BW, 2 sets of 12, 60sec rest
Superset:
Step-up: 2 sets of 12: 10 lbs, 60sec rest
Prone jack-knife: 2 sets of 10, 60sec rest
Tuesday, October 27: 1900 m in 10:09 – of course this was supposed to be more, but I was very sore from Sunday’s lifting, then the erg batteries died.
Thursday, October 29: 6012 km in 34:20
Friday, October 30: NRoLW section 1, workout B/1 (light weights, to get back into it):
1km warmup on erg.
DL: 55 lbs, 2 sets of 15, 60sec rest
Superset:
Dumbbell shoulder press: 12.5 lb dumbbells, 2 sets of 15, 60sec rest
Lat pulldown: 50lbs, 2 sets of 15, 60sec rest (I find these much more challenging on my home set-up – I used to use close to my own weight on the one at the gym).
Superset:
Lunge: 2 sets of 15: Bodyweight, 60sec rest
Swiss-ball crunch: 2 sets of 8, 60sec rest
Saturday, October 31: 10029 meters in 56:10
Sunday, November 1: NRoLW section 1, workout A/3 – first *real* weight workout in a while:
1km warmup on erg.
Squats: 75 lbs, 2 sets of 12, 60sec rest
Superset:
Low row: 60 lbs, 2 sets of 12, 60sec rest
45-degree push-up: BW, 2 sets of 12, 60sec rest
Superset:
Step-up: 2 sets of 12: No weight but used higher step, 60sec rest
Prone jack-knife: 2 sets of 10, 60sec rest