Fitness · Workouts
Training
The planned week is 5 sessions — three lifting, two on the rower. Sessions with recorded numbers are below; set-by-set detail and notes stay in the private log.
Weekly structure
- MondayRest
- TuesdayStrengthPosterior integration · horizontal push · arms
- WednesdayRow20-minute steady state
- ThursdayPowerHip ballistics
- FridayRow20-minute intervals
- SaturdayStrengthQuad loading · pressing · upper-body hypertrophy
- SundayRest
Rowing
Current split
2:07.1/ 500m
steady piece · Sep 16
Best split
2:06.6/ 500m
steady piece · Aug 19
Improvement
15.7s faster / 500m
from a 2:22.8 baseline
Pieces logged
27
since May 4
Steady · seconds per 500m
Intervals · seconds per 500m
Lower split is faster. Steady and interval pieces are charted apart on purpose — an interval session drops to low output between efforts, so its average split is slower by design and is not comparable to a steady piece of the same length.
| Session | Type | Split / 500m | Distance | Rate | Damper |
|---|---|---|---|---|---|
| Baseline | 2:22.8 | 4,200 m | — | — | |
| Steady | 2:13.1 | 4,524 m | 27 spm | — | |
| Intervals | 2:17.4 | 4,384 m | 27 spm | — | |
| Steady | 2:12.2 | 4,552 m | 25 spm | — | |
| Intervals | 2:15.6 | 4,440 m | 28 spm | — | |
| Steady | 2:13.1 | 4,526 m | 28 spm | — | |
| Intervals | 2:14.9 | 4,465 m | 25 spm | — | |
| Steady | 2:12.1 | 4,559 m | 26 spm | — | |
| Intervals | 2:12.6 | 4,545 m | 29 spm | — | |
| Steady | 2:11.7 | 4,576 m | 25 spm | — | |
| Intervals | 2:13.1 | 4,523 m | 27 spm | — | |
| Steady | 2:09.8 | 4,638 m | 26 spm | — | |
| Intervals | 2:11.9 | 4,561 m | 26 spm | — | |
| Steady | 2:09.3 | 4,655 m | 25 spm | — | |
| Intervals | 2:12.5 | 4,548 m | 28 spm | — | |
| Steady | 2:08.8 | 4,676 m | 26 spm | — | |
| Intervals | 2:11.1 | 4,609 m | 26 spm | — | |
| Steady | 2:09.4 | 4,648 m | 26 spm | — | |
| Intervals | 2:11.7 | 4,570 m | 25 spm | — | |
| Steady | 2:07.2 | 4,734 m | 26 spm | — | |
| Deload | — | — | — | — | |
| Deload | — | — | — | — | |
| Steady | 2:07.6 | 4,716 m | 25 spm | — | |
| Intervals | 2:12.5 | 4,547 m | 27 spm | — | |
| Steady | 2:06.6 | 4,760 m | 28 spm | — | |
| Steady | 2:06.9 | 4,748 m | 26 spm | 3 | |
| Steady | 2:07.1 | 4,744 m | 27 spm | 3 |
Strength sessions
Lifting follows the structure above, but the sets are not being logged here yet. Once they are, this section will show volume, duration and set counts per session, and the muscle-group breakdown that comes with them.