King's College Boat Club Captain's Blog

Easter Training III

2010-04-19T23:29:00.002+01:00

WEEK 4: 12/04/10

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12/04/10 AM Weights

12/04/10 PM Cycling (150', 65km)

13/04/10 PM Outing (2-)

14/04/10 PM Outing (2-)

15/04/10 PM Erg (6 x 500m @1:37, 90s rest)

16/04/10 AM Erg (80' @18 UT2)

18/04/10 AM Outing (2-)

Week Four

2010-04-18T20:59:00.002+01:00

12th - 18th April

Monday 12th: Swimming, 2 x 30 mins cycling

Tuesday 13th: Nothing

Wednesday 14th: Swimming

Thursday 15th: Weights, erg

Friday 16th: Erg - 2 x 20 mins

Saturday 17th: Erg - 9 x 1 min sprint, 1 min rest

Sunday 18th: Sprint ergs + weights

Eight sessions this week.

week 3

2010-04-14T07:16:00.002+01:00

5th - 2x20 @ 20 - 2:02.3, 2:02.3
6th - 8x500 Avg 1:43.7
7th - 2x20 @ 19 - 1:59.8, 2:00.8
9th - 8x500 Avg - 1:41.7
11th - 2x20 @ 19 - 1:59.5, 2:00.6

Easter Training 3

2010-04-13T14:33:00.002+01:00

OK, I really can't remember what I did training-wise last week. Think I did some leg weights on Thurs? Lots of pair and four stuff. Also, did Weights yesterday as well as a 10km erg, rate 25, av was 1:46.0, so I'm almost where I want to be. Did nearly die though. Pair outing tonight.
AV

Easter Training II

2010-04-12T12:45:00.002+01:00

WEEK 3: 05/04/10

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05/04/10 AM Cycling (180', 75km)

05/04/10 PM Outing (2-)

06/04/10 AM Weights

06/04/10 AM Erg (30' starting @20 UT1 with up 2s)

07/04/10 AM Outing (2-)

08/04/10 PM Outing (2-)

09/04/10 PM Outing (2-)

10/04/10 AM Outing (4+)

11/04/10 Bedford Small Boats Head (2-, 2k, 7:58, 2nd) & (4+, 2k, 7:21, 4th)

Week Three

2010-04-11T18:44:00.002+01:00

Here's the training I've done this week (5th - 11th April)

Monday 5th: Outing 4+

Tuesday 6th: 30 mins cycling avg 33.5 km/h, weights, 1 hour run

Wednesday 7th: Nothing

Thursday 8th: 1 hour swimming training, 2 x 30 mins cycling avg 31.6 km/h, outing 4+, sprint ergs

Friday 9th: 2 x 30 mins cycling avg 31.4 km/h, sculling

Saturday 10th: 2 x 30 mins cycing avg 32.1 km/h, outing 8+, outing 4+, outing 8+ (again!)

Sunday 11th: Nothing

So that's probably 10 training sessions since a couple of the outings were a bit short.

Easter Training

2010-04-06T15:07:00.002+01:00

Sorry, didn't get around to blogging this before. I've had to reconstruct this from my diary, but I think it's all right.

WEEK 0

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15/03/10 AM Weights

15/03/10 PM Outing (8+)

17/03/10 AM Outing (8+)

17/03/10 PM Erg (4 x 2k)

18/03/10 AM Weights

19/03/10 AM Outing (8+)

20/03/10 AM Cycling (30' UT1 in the hotel gym) + Weights

21/03/10 AM Cycling (30' UT1 in the hotel gym) + Weights

WEEK 1: 22/03/10

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22/03/10 AM Cycling (60' Fartlek, just because I was in Sweden)

22/03/10 PM Weights

24/03/10 PM Outing (8+)

24/03/10 PM Erg (30' @20 UT1)

25/03/10 AM Outing (8+)

26/03/10 AM Outing (8+)

27/03/10 PM HORR

WEEK 2: 29/03/10

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31/03/10 AM Weights

31/03/10 PM Outing (2-)

01/04/10 AM Outing (4+)

02/04/10 AM Erg (4 x 2k)

03/04/10 PM Weighs & Core (at home)

03/04/10 AM Erg (60' @18 UT2)

04/04/10 AM Outing (2-)

Easter Training 2

2010-04-06T12:08:00.002+01:00

Friday: 10km erg (5km rate 20, 5km rate 24), 1:46.9 splits (oh yeah)
Saturday: Day off
Sunday: Pair outing
Monday: 60km bike ride in morning + pair outing in afternoon
Tuesday: Monster weights session in morning + 30 min UT2 erg in evening

Can't be too far off my 10/week can I? OK, so I started blogging a little late. Lame quote warning: remember, "all men are born equal, some just train harder in the off-season".
AV

training what i've done

2010-04-05T22:36:00.002+01:00

Hi,

here is my training so far:

week 1 22-28 march

gym

2*20mins

outing

outing + gym

outing

HoRR

gym

Total = 8

Week 2 29-4th

20mins erg

pairs outing + gym

4+ outing

1 hour erg @ 18spm

Total = 5

Good stuff

Week Two

2010-04-05T16:40:00.002+01:00

Here's my training for 29th March - 4th April:

Monday 29th: Erg - 1 x 20 mins

Tuesday 30th: Nothing

Wednesday 31st: Sculling, Weights

Thursday 1st: Erg - 2 x 20 mins

Friday 2nd: Sculling

Saturday 3rd: Sculling

Sunday 4th: Outing - VIII

Chris

zomfg did you see Rizchard on an erg!?!?!?

2010-04-04T15:30:00.003+01:00

Week 1

4 ergs (30 mins and three 4 x 2ks forgot scores)

Week 2

29/03 - 4 x 10 min @ 18 (avg 2:08.6)
30/03 - 4 x 10 min @ 18 (avg 2:03.7)
31/03 - 3 x 15 min @ 20 (avg 2:03.5)
03/03 - 20 mins (short on time)
04/03 - 2 x 20 mins @ 21 (avg 2:03.9)

Now I have something almost resembling cardio fitness I may start on some sprinty things again....

Joe Blogs...

2010-04-04T11:57:00.002+01:00

30/03; Erg 30mins
31/03; Weights
01/04; Erg 5k
03/04; Outing 2x; Outing 8+
04/04; Outing 8+

So a little more respectable than my efforts last week...

Easter Training

2010-04-01T16:55:00.002+01:00

So this week (so far as I can remember) was:
Monday: Weights (chest session)
10km erg (rate 24, 1:47 splits)
Tuesday: Weights (legs + arms and back)
Wednesday: Afternoon 2- outing
Thursday: Morning 4+ outing
Weights (monster session)

Planning another 10km for tomorrow (Friday) afternoon. Anyone interested. Want to get below 1:45 splits within a couple of months.

AV

Joe Blogs...

2010-03-29T10:54:00.003+01:00

Ok so not as much as I intended but:

Week 0:
16/03; Erg 60mins + Sit-ups and Squats
17/03; Erg 5k

Was then in Exeter for a few days

Week 1:
23/03; Erg 5k
24/03; Erg 30mins
25/03; Erg 60mins
27/03; Erg 2k (To see progress)

Then thwarted by the clocks yesterday morning, so only 4 sessions that actually count. Will hopefully restart with Abingdon soon, and get some weights done too...

Week 1 Training

2010-03-28T23:04:00.002+01:00

Here's my training for 22nd - 28th March:

Monday: Weights
Tuesday: Erg - 2 x 20 mins
Wednesday: Outing and sculling
Thursday: Weights, outing
Friday: Outing
Saturday: HoRR
Sunday: Weights

So that's 9 sessions this week.

Chris

Easter Training 2010

2010-03-20T13:27:00.002Z

Hi Everyone.

So, for those of you new to the blog, it's a good way of keeping everyone updated on how the training is going, and making sure that everyone is keeping fit over the holidays.

To post on the blog, you need to be a member. To do this, send me your gmail address (the one you use for the erg room booking), and I should be able to add you to the blog.

So, since term ending, here is what I've done:

8/03/2010 Outing

10/03/2010 Outing

11/03/2010 2*20mins erg (1:54.2 @20, 1:52.6 @ rate build)

12/03/2010 5*3min ergs with M1

13/03/2010 Outing + 2*20mins @20

15/03/2010 Cycle cuppers course + Outing

16/03/2010 2*20 mins (1:52.3 @ 20, 1:52.3 @rate build)

17/03/2010 Outing

18/03/2010 Weights + 2*20min erg

19/03/2010 Outing

20/03/2010 Outing

So that's 6 sessions last week (8th-14th) and 8 sessions so far this week (15th-21st)

Training

2010-01-03T10:14:00.003Z

Hi All

Didn't get much of note done between my last post and Xmas, was essentially stranded in my house doing press ups, etc. and some wood chopping. However, after Christmas things got better:

26/12 - 44.5 mile ride @ 16.7mph, avg HR 161
27/12 - 33.2 mile ride @ 16mph, avg HR 154
28/12 - 1 hour of chopping wood plus chin ups
29/12 - Press ups, sit ups, various free squats
31/12 - 44.7 mile ride @ 16.6mph, avg HR 164
2/1 - 60' erg @ 18, 2:00.0 splits

Back in Cam now.

Joe's Training

2009-12-28T13:35:00.002Z

Another rubbish training week for me I'm afraid, but that's Christmas week...

23/12; Erg 30 mins
26/12; Erg 20 mins + Squats/Crunches/Press-ups session
27/12; Erg 60 mins

"Winter" Training, Part IV

2009-12-27T23:24:00.002Z

To finish off the week posted below:

24/12/09 WEIGHTS Arms & Chest

24/12/09 ERG 3 x 10' AT

25/12/09 RUN (Yes, that's right.) 6k, 32:00.

"Winter" Training, Part III

2009-12-23T03:42:00.004Z

15/12/09 WEIGHTS Various

16/12/09 OUTING M1 4+ Lock & Reach

19/12/09 WEIGHTS Arms, Shoulders & Back + Core

19/12/09 ERG 30' UT2 (2:00)

22/12/09 WEIGHTS Legs & Chest + Core

22/12/09 ERG 3 x 3' TR (1:40)

23/12/09 RIDE 42km

Having a good time here, spending plenty of time at the beach (36° today). Bike fell through so I'm on dad's "mountain bike". Possibly heavier than my cambridge town bike, and the dual suspension makes it feel like I'm pedalling a motorcycle through custard. But it's better than nothing, I'm taking the opportunity while I have tyres two inches wide to get off the road a bit. Did the Bellarine Rail Trail this morning at sunrise, beautiful trail and would have been a bit hairy on a road bike. The gym here is good, but expensive. Not sure how I'll go for the next week, but I'll be training somehow. Looking forward to getting back on the river, and to winning the 'most stacked boat' prize at the head to head.

Training

2009-12-21T19:08:00.002Z

Ahoy chaps

Can't remember dates etc. but:

60min linked erg with josh - 2:06 ish splits @17

Gym weights

60min erg - 2:00.5 @ 18

couple of outings and two races for xmas head

25/30 mile ride around cam

60min erg - 1:59.8 @ 18

30min erg - 8048m @ 22

4+ outing

60 min erg - 1:58.9 (I think) @ 18

Gym weights

Things are looking a bit bleak for training at home, basically no chance of cycling/running at the moment. Think I'll be doing circuits type stuff until the snow melts :S.

Joe's Training

2009-12-21T11:36:00.002Z

15/12; Haining Ergs/Weights
16/12; Haining Weights
19/12; Haining Outing 4x
20/12; Outing 4+

Not as much as i'd hoped this week, but Christmassy things scuppered my plans repeatedly...

Merry Christmas Guys... atleast to Pat and Rob, I don't know if anyone else is even looking at this...

still in Cambridge...

2009-12-19T22:50:00.002Z

...until tomorrow, woop!
This week's training: Gym twice (general workout, especially legs), erg 30mins 7580m @22, circuits and core training in my room (blizzard outside etc.) and a badly-judged 5km erg 19:10ish @24. Hope you're well and have a good Christmas. Rob

still keen...

2009-12-13T21:32:00.002Z

2 x 18mins 2:01ish; 68mins 2:08ish; 3x15mins 1:59ish; 2x15mins 1:56.0, 1:57.1; 2x21mins both 1:57.9; all these at low rate 18/20. still keen...ish

Winter Training, Part II

2009-12-13T19:16:00.002Z

07/12/09 ERG 3 x 7' AT (1930m 1:48.8/1903m 1:50.4/1907m 1:50.1)

08/12/09 WEIGHTS Legs

09/12/09 ERG 3 x 15' UT1 (3953m 1:53.8/3961m 1:53.6/3913m 1:54.8)

10/12/09 WEIGHTS Arms & Back

11/12/09 ERG 2 x 9' AT (2475m 1:49.1/2504m 1:47.8)

12/12/09 OUTING/RACE M1 4+ 1 Lock Outing + Christmas Head (7:07), fastest 4+

13/12/09 RIDE 55km

Joe's Training

2009-12-13T11:49:00.002Z

Got back home late Tuesday, and then:

09/12; Erg 60 mins pb
10/12; Haining weights
12/12; 2x( Full Haining outing 8+ )
13/12; Outing 8+

Cheers,

Joe

Winter Training, Part I

2009-12-06T23:15:00.003Z

OK, let's kick this off then, shall we lads? I figure post-Fairbairns counts as out-of-term, so it's the first Sunday of the break. On schedule so far, with 2/2.

05/12/09 WEIGHTS Fenners with Andy, Corny & Andriy. Mostly arms and chest, I think. That's what hurts anyway.

06/12/09 ERG 60 min @ 18, UT2 (170bpm). 14780m (2:01.8).

"Summer" Training: The Final Chapter

2009-10-04T01:12:00.002+01:00

29/09 ERG 15k@18 1:00:59.1 (2:02.0)

30/09 OUTING 2- w/Paul Lock

01/09 OUTING 2- w/George Lock + Reach

04/09 WEIGHTS Fenner's w/Corny - yet to happen, sure to be epic.

"Summer" Training, Part VIII

2009-09-28T13:36:00.002+01:00

16/09 RIDE 25km Chesterton-Milton-Landbeach-Waterbeach-Homingsea-Fen Ditton-Chesterton

17/09 RIDE 25km As above.

20/09 RIDE 45km Chesterton-Stow cum Quy-Bottisham-Swaffham Bulbeck-Dullingham-Westley Waterless - Wilbraham - Chesterton

22/09 ERG 15km (1:02:20)

23/09 ERG 15km (1:02:14)

24/09 OUTING 2- with George, 1 Lock

25/09 OUTING 2- with George, Lock + Reach

Joe's Training

2009-09-14T15:59:00.002+01:00

Relatively few sessions this week:

08/09; Haining weights session. The hardest and most painful workout I have ever known, couldn't sit down or walk properly till the end of last week, and I still have pains in my quads now.
10/09; Outing 4x
12/09; Outing 4+

"Summer" Training, Part VII

2009-09-13T19:36:00.002+01:00

Hi all. Still not recovered really, every time I try to do something it puts me out of action again. I've felt better the last couple of days though. Only a few bits of work over the last couple of weeks. Will hopefully be able to up it this week coming.

03/09 OUTING 2- Paddle with George. Balance still quite good after a break.

04/09 ERG 10k@18 40 min (2 min splits), felt OK at the time.

11/09 RIDE 25k Chesterton-Girton-Madingley-Coton-Cambridge-Milton-Chesterton

13/09 RIDE 25k Chesterton-Milton-Landbeach-Waterbeach-Homingsea-Fen Ditton-Chesterton

Joe's Training

2009-09-07T19:40:00.002+01:00

Last couple o' weeks:

26/08; 30 mins weights
27/08; 30 mins weights; Outing 8+
28/08; 30 mins weights
29/08; Outing 8+
30/08; Outing 8+
31/08; Outing 4x (25km in small boats like Lynchy)
01/09; Outing 4+
02/09; 30 mins weights
03/09; 30 mins weights; Outing 4+
05/09; Outing 4+

My training this week

2009-09-06T18:25:00.003+01:00

Outings:
31/8 2x (25 km outing!)
1/9 4+
3/9 4+
5/9 4+, 1x
6/9 2x

My training

2009-09-02T16:44:00.002+01:00

Sorry for not posting before.

I've been going to the gym for the whole summer. When I stayed in Cambridge, I went with Viquerat and Andrew Lynch whenever possible.

On average, it was 3-4 times per day in addition to lots of cycling to and from my work.

I am in Ukraine now and, unfortunately, I don't have much time to have outings as it take too long to get to and from the boathouse.

So, I do some training in the gym, which is 3-4 times per week on average.

Training

2009-08-31T23:55:00.002+01:00

Hi everyone,

My outings this week:
24/8 1x
25/8 1x, 4+
27/8 8+
29/8 8+
30/8 8+

Training

2009-08-28T23:11:00.003+01:00

Chaps,

17/8 - 10k @ 18
18/8 - Upper body weights, cycled to and from station
19/8 - 15k @ 18, cycled to and from station
20/8 - Leg weights, cycled...
21/8 - cycled... my legs were absolutely mullered by this point, sat down to attempt a 2k and realised i probably wouldnt go under 8 minutes and decided against it :D
23/8 - some driving range antics at the golf course, not much exercise other than ripping my right shoulder up a bit
25/8 - 10k @ 18
26/8 - 15k @ 18, 2:03 splits
27/8 - Weights, bit of everything
28/8 - 2k test 6:53.4

Weather was too crap for cycling this week, hopefully get back into it next week.

My first blog

2009-08-23T20:32:00.003+01:00

I haven't blogged at all yet so here's a quick run down of what I've been doing. I've been averaging four outings a week with a mixture of sweep blade and sculling. I was also doing two ergs until a couple of weeks ago when I started work which I cycle to (only 15 miles a day but I usually treat it like fitness training so I guess it should do some good).

This week:
18/8 Outing 4x
19/8 Outing 4x
20/8 Outing 4+
22/8 Outing 8+
23/8 Outing 4x

Joe's Training

2009-08-23T11:27:00.003+01:00

Well I haven't posted in quite a while, so I can't really be bothered to give a blow by blow account - it would take too long. I've been carrying on in a similar vein as before, with 5 half-hour weights sessions and 4 outings a week in 4x 4+ 4- 8+ largely, plus maybe an erg if I have time.

Also did Oxford City regatta last weekend with Lynchy, the 8+ was a disaster but we won the 4+ IM2 category on the saturday, and got to the final of the 4+ IM3 category on the sunday which we lost by a few inches, so not too shabby at all. He also did some racing in his 2x.

We're starting some sessions with a new coach next weekend, which should be really intensive, so hopefully we'll return to Cam with some serious training behind us.

First post

2009-08-22T11:28:00.002+01:00

Hey team. Am doing absolutely no cardio work at all these days. Weights schedule is a 3-day-on, 1-day off cycle:
Day 1, Chest: bench press, incline press, shoulder raises, hanging leg raises, dips and or flys.
Day 2, Legs: squats, dead-lift, leg extensions, hamstring curls, leg press.
Day 3, Arms and Back: military pull-ups, upright row, cable row, pull-ups, seated row.
Since this is all I'm doing, I'll just post my current weight from time to time. Right now: 87kg, target: 95kg. That is all.

Summer Training, Part VI

2009-08-18T11:15:00.003+01:00

I'm taking this next week off while I get rid of this chest infection. I just can't get any cardio done with my lungs in this state. So I caved in and went to the doctor and, although I usually wouldn't, I've decided to take the prescribed course of antibiotics and be done with it. Here's the remnants of my training last week:

11/08 WEIGHTS Arms & Shoulders, Core

12/08 ERG 5k @ 18

13/08 WEIGHTS Legs, Chest & Back, Core

More stuff

2009-08-16T21:35:00.002+01:00

Didn't really get much done last week, was away/busy at work. Anyway:

9/7 - 40 mile-ish bike ride up to Croydon, took the majority of the skin off my hands.
10/7 - 10k @ 2:03.3 splits - wasn't exactly in great shape after yesterday.
11/7 - Upper body weights and core.
12/7 - 6 miles cycling in the morning to work. 10k after work at 2:03.0 splits, then cycled 6 miles back after work.
13/7 - Leg weights, basically did shitloads of various squats, plus some core and a littrle bit of upper body
14/7 - 2k test, 6:54.0. I'm definitely getting good at not being able to walk after these, but a little worried that I'm only hitting 190 on the hr, think it might just be doing the leg weights the day before each time.
16/7 - 25 mile bike ride

Planning on cycling to the station every day except tomorrow, gonna slack off on the 15ks a bit to make sure i finish them and get home in the evenings, decided I'm concentrating on the wieghts sessions at the moment as I probably won't do as many when I get back to Cam.

Impressive

2009-08-11T11:21:00.002+01:00

In a desperate attempt to waste some time, I thought I'd have a quick look to see if any of you were posting on the blog this summer and I was so impressed I thought I'd abuse the fact that I'm still registered on here...

Anyway, a couple of quick points:

1. If it's really hot in the gym it might be more advisable to split your long ergos into 5-7k sections, with about 1-2 mins rest in between to take on water.
2. As a rough guide for M1 hopefuls, in the past the better crews in the middle of the 1st Division will have guys who can pull between 6:25ish (90kg guys) to 6:55ish (lightweights) for a 2k.

Finally, for those of you who don't know, M2's bow four are on the contents page of Rowing and Regatta this month, getting a bump on Downing.

Summer Training, Part V

2009-08-10T14:44:00.002+01:00

Well, it all caught up with me a bit in these last couple of weeks. Caught a cold which is still hanging on now, and found it hard to get to a gym at all. Back in Cambridge now, so should be back on top of it soon, hopefully with some on-water time in the next week.

20/07 WEIGHTS Everything... Legs, arms, shoulders, chest, back, core, starting with 20 min on the erg and ending with a 20 min swim.

30/07 RUN 6k + core, pull-ups and push-ups

31/07 RUN 6k + core

06/08 RUN 6k + core, pull-ups and push-ups

09/08 ERG 10k @ 18, about 40 mins

sculling, finally

2009-08-05T13:46:00.002+01:00

21/07: sculling, outing
23/07: running, 1h
25/07: erg, 10k @ rate 21
28/07: sculling, outing
30/07: running, 1h
01/08: erg, 2x20min@rate24

Training

2009-08-02T21:52:00.002+01:00

Hey all

27/7 - 15k @ 18, 2:03.4 splits, avg hr 163 (I think)
28/7 - Arms, shoulders and chest weights
29/7 - 15k @ 18, 2:02.something splits, avg hr 168
30/7 - legs and back weights
31/7 - 2k, 6:55.5
2/7 - my puppy wasn't in the mood for a run, went by myself, got a little over 3 miles in and got a really painful stitch for some reason, i wasn't even really going that fast.

Was good to get a full week in at the gym. I'm on a visit overnight tomorrow so I'll probably only manage some core, press ups and stuff, I'll try and go for a jog as well.

Joe's Training

2009-07-27T20:27:00.002+01:00

20/07; 30 mins weights
21/07; 30 mins weights; Outing 4x
22/07; 30 mins weights
23/07; 30 mins weights; Outing 4x
24/07; 30 mins weights

Training - at last

2009-07-26T22:12:00.002+01:00

Thought I would break my wall of silence on training. Not been what most would expect of a rower, in fact it's been exclusivley running. From a virtual nothing of fitness I've built up and am now doing 5 and a bit mile runs every other day. I've been resting my hand all this time, but after something like 4 months, tomorrow i'm going to take the plunge back onto the erg and see how it holds up. Hoping for the best, i'll report back with something more exciting next weekend, promise :P

Richard

Training, for wont of a better word

2009-07-24T20:11:00.002+01:00

Hey all

Sorry for not posting last week, I realised I forgot then decided I might as well do two in one, and now I'm struggling to remember what I did last week! but here goes:

13/7 - Still struggling to finish long ergs, the gym is very hot, 8k @2:02 ish splits
14/7 - upper body weights for ~ an hour
15/7 - 15k @ 18, 2:04 splits
16/7 - mostly leg weights, with some upper body and core at the end
17/7 - missed my 2k test because i got away from work late
19/7 - took my puppy for a run, quite short and as usual after not running for a few weeks it absolutely shafted my legs. From gmaps-pedometer.com it would appear to be almost exactly 4 miles, I didn't time myself.
20/7 - my shafted legs didn't manage to get to the end of my 15k, 11k @ 2:03.5 ish
21/7 - upper body weights again
22/7 - legs still hurt a bit and decided to make sure i finish, 15k @ 2:05.0 splits
23/7 - couldn't stay long at the gym and was possibly not going to get to the gym tomorrow so did my 2k test - 6:57.8

Didn't go today because I still felt ill from my morning at the Top Gear track, going to go cycling tomorrow and running on Sunday

Summer training part 2

2009-07-20T21:53:00.002+01:00

So, the week starting 6th July i was a bit busy walking in the peak district. Good exercise, but probably didn't help my erg score.

This past week has been better though.

13/07 20min erg, rate capped at 22 spm. 5336m 1:52.4 ave
Weights session

14/07 20km cycle

16/07 2k warm up and Weights (squats, bench, shoulder press, pull ups, core)

18/07 2k warm up and Weights (deadlift, dumbell press, upright row, pull ups, core)

19/07 55km bike ride around the pleasant North Downs of Kent. On a fixed-gear, so no slacking on the hills

20/07 2k erg warm up Weights (bench, triceps, shoulder press, fly, pull ups)

I'm really glad to see more people are using the blog. We've got about 9 or 10 weeks left of summer, so if we carry on as we are I think we are going to be in a really good position when we return. Good stuff everyone

misc exercise

2009-07-20T19:47:00.002+01:00

11/07: Erg, 2x20min @19
15/07: Running, 1h
16/07: Erg, 2x10min @24
18/07: Cycling, 40km

Joe's Training

2009-07-19T13:10:00.002+01:00

13/07: 30 mins weights; 15k erg
14/07: Outing 4+
15/07: 30 mins weights
16/07: 30 mins weights; Outing 4-
17/07: 30 mins weights
18/07: Outing 8+
19/07: Outing 4-

Where is everyone else?

Summer Training, Part IV

2009-07-19T08:43:00.002+01:00

Having a good one here at home, still time to fit in a few sessions. I've learned that I'm not a runner, and never will be, but I'm going to stick with it because it's a good challenge and it's free. I ran around 'Lake' Wendouree for the first time in ten years, and the first time ever without being forced to do so at school. Next week will probably be more of the same - a bit of running, a bit of swimming, and some time at the gym.

13/7 Run 6 km

14/7 Run 6 km

16/7 Weights Chest, Back, Legs, Core

17/7 Cardio 20 min erg, 20 min ride, 20 min swim

17/7 Weights Arms, Shoulders, Legs, Core

Training

2009-07-12T14:25:00.003+01:00

I'm doing a lot of training on the Lightweight Development Squad: they showed me how to scull; we've been having about 8 outings a week in eights and we were at Kingston Regatta yesterday which was fun.
Did some erg tests 3:21 for 1km rate 34 and 5km 18:43 rate 31
Psychology makes a big difference with the 5km, I took 50 seconds off the time I pulled a week before the test just by pushing myself more and going for the finish sooner. Get someone to shout for you if they know how because that helps a lot too.
Hope you're having a good summer, Rob

Oh, and apparently there were a few problems with my technique:
http://www.youtube.com/watch?v=dgs8qQkE_FE
but they're sorted now ;-)

Joe's Training

2009-07-12T11:37:00.002+01:00

06/07; 30 mins weights
07/07; 30 mins weights
Outing 4x
08/07; 30 mins weights
30 min erg @ 24
09/07; 30 mins weights
Outing 8+
10/07; 30 mins weights
11/07; Outing 4+
12/07; Outing 4+

Cheers,

Joe

First lot of training

2009-07-11T23:14:00.002+01:00

Hi All

I thought I put a post on here about a week ago but it appears I managed to not actually post it or something. Anyway, once I started back at McLaren it took a few days to get approved to train, and then I turned up two Fridays ago to fiond it closes at 6pm on Fridays, so I've now made that a standard 2k test every Friday. Other than that I've been quite light in the first week, given the total raping of my body I had perpetrated in May Week and afterwards!

2/7 - Gym assessment. Still have good VO2 (60.5 ml/min/kg as measured by a walking test - not exactly confident of the value!) but I'm heroically unfit (35 press ups in a minute, less than two minutes for plank, etc.)
3/7 - impromptu 2k test - 7:02.7 was surprised it was that good!
6/7 - first proper session back - 2x5k @ 18 2:02.5 and 2:01.8 splits plus some weights stuff given to me by the McLaren guy, working on explosive strength.
7/7 - proper weights session, started with 1500m warm up on the erg @ 19, gradually took split from 2:00 to 1:50. then various cable exercises, squats, free squats and some other stuff that I can't remember
8/7 - another gentle 5k @ 2:01.3 splits plus some weights
10/7 - 2k test - 6:58.7

going to start doing proper ergs and bigger weights sessions now, my plan is long ergs on monday and wednesday, weights tuesday and thursfday, 2k on friday, plus i'm going to sort my bike out and start cycling at the weekends, and maybe jog to and from the station, although i'd say that's unlikely!

Summer Training, Part III

2009-07-11T03:33:00.002+01:00

Where is everybody?

Tidied some last bits and pieces up at school this week, and currently about two hours from boarding the second (16 hour) leg of the flight home. Turns out the gym at Dubai International isn't quite what it's cracked up to be. Doesn't have an erg for a start, so I was forced to do some cross-training. There are dumbbells up to a respectable weight, but no bench, and an OK set of weight stack machines which are inexplicably numbered 1-12 rather than marked with their actual weights. But it passed the 9 hour layover fine. Not that I spent the entire time at the gym. I had a go at sleeping but decided it wasn't going to happen. Not sure how I'll go about training in the next few weeks, I'll just see how it goes.

07/07/09 ERG 15k @ 18 59:29.7 (1:59.0/500m)

08/07/09 OUTING 2- with Stagg

09/07/09 OUTING 2- with Stagg Nice piece at the end, hit 34 with good rhythm

11/07/09 XTRAIN 3 x 15 min (Bike / Run / Crosstrainer)

11/07/09 WEIGHTS Arms / Back / Chest / Core

Erg

2009-07-07T19:14:00.000+01:00

4/7: 10K @ 17

Summer Training, Part II

2009-07-06T21:22:00.003+01:00

Another busy week at school, finishing up the year's work. The good news is I'm now registered for my degree. The bad news is I didn't get as much training done as I would have liked. More things to sort out this week, including packing up this flat before we go home, but I'm hoping to fit in an outing or two and some time on the erg before the flight on Friday. I've got my eye on the gym at Dubai airport for our stopover...

Back in Aus, there's not much chance of an outing, so I've sacrificed ergs this week to fit in more of those. But I'm going to get to the gym whenever I'm close to one, hopefully do some swimming as well. I'll just need to play it by ear I guess. I'm back in Cam at the start of August.

29/06 OUTING 2- with the Stagg

03/07 WEIGHTS Legs & Back

04/07 OUTING 2- with the Stagg

04/07 WEIGHTS Upper Body (still hurts...)

06/07 OUTING 4+ in an 8+ plus cargo. All the way from Clare BC to King's. I'm counting this as training.

Joe's Training

2009-07-05T11:35:00.002+01:00

Not done much, been surfing in Devon for most of the week. It was knackering, so only:

04/07; Outing 4+
05/07; Outing 4x

Cheers,

Joe

Summer Training

2009-07-01T17:30:00.001+01:00

Here is the story so far.

Last week i was very busy, so didn't join a gym, but did fit in 3 45km bike rides, averaging around 30km/h.

Good news is that i joined a gym today, and treated myself to a 15km erg. total time 59:28.5,
1:58.9 splits.

I'll blog the rest of this weeks training on sunday.

Hope everyone's doing interesting stuff, but mainly hope everyone's training.

Corny.

Summer Training, Part I

2009-06-28T17:35:00.003+01:00

... and I use the term 'summer' quite loosely. I was busier at work this week than usual, which meant I didn't get out on the water, but still got a bit of training done.

23/06 ERG 1 x 10k @ r20 39:12.7 (1:57.6)

25/06 ERG 1 x 15k @ r18 60:31.5 (2:01.1)

26/06 ERG 2 x 20m @ r24 5308 m (1:53.0) & 5323 m (1:52.7)

27/06 WEIGHTS Session 1

28/06 WEIGHTS Session 2

Joe Blogs

2009-06-28T14:20:00.003+01:00

20/06; 30 mins weights 3*10 reps of more stuff than I can be arsed to record, but I have a set session I work through and do plenty of squats, static lunges, lateral raises blah blah
22/06; 30 mins weights
23/06; 30 mins weights
24/06; 30 mins weights
2*20mins @ 24 with 10mins in between
25/06; 30 mins weights
Outing 4x (First time I've sculled, ripped my hands up pretty good)
27/06; Outing 8+
28/06; 30 mins weights
Outing 4+, and did some coxing for fun

Surfing for most of next week, so won't be up to much of this sort of stuff then. Cheers,

Joe

Ergs

2009-06-27T11:30:00.001+01:00

22/06: 5K @ various rates
27/06: 2 x 20min @ rate 24

Training for the last week

2009-04-20T22:17:00.002+01:00

Sorry for logging this in late

Tuesday

Outing in 2. Fitness training after that.

Wednesday

Outing in 2. Fitness training after that.

Thursday (my favourite one!)

3 hours of potato planting on my grandmother's garden :) I do count this as training, as my task was to dig the land, which is a sort of fitness training.

Friday

Outing in 2. Fitness training after that.

Today

One hour of ice skating.

Rob Rose vs the 2k

2009-04-20T03:33:00.002+01:00

Monday: 10km Run and weights (chest and back)
Tuesday: Sculling, 3*2k erg (6:38, 6:53, 6:53), and weights (biceps and triceps)
Wednesday: Sculling
Thursday: 4*2k erg (6:36, 6:48, 6:53, 6:52) and weights (chest and back)
Friday: 10km run and weights (biceps and triceps)
Saturday: Day of rest
Sunday: 3*2k erg (6:32, 6:48, 6:48) and weights (chest and back)

Trained

2009-04-19T14:23:00.002+01:00

I was a little ill at the beginning of the week, but I'm pretty much back on top of it now. Wouldn't mind a few more days before the 2k but in all I'm pleased with how the last few weeks have gone.

Week 6

------

14/04 1x outing. Starting to get some feel for it but horribly inconsistent.

15/04 5k @ 18 (c. 1:55) + 2k @ 22/24/26/28 (c. 1:45)

15/04 1x outing. Blown into the barges, spent about 20 minutes getting out. Better after that, mainly need to work on confidence really at this stage.

16/04 15k @ 18 on sliders (easy does it - ill). 1:04:07 (2:08.2).

18/04 Weights (Day 2 programme)

19/04 Weights (Day 1 programme) [500m: 1:36.6]

Training

2009-04-19T09:11:00.002+01:00

15km (2:09.2 split at rate 19), 40km cycle, 30 mins at rate 15 (don't ask me what I was trying to achieve, I don't really know!) and 15km (2:06.3 @ rate 21).
See you guys soon, Rob

Eric Riedl's training

2009-04-18T21:40:00.002+01:00

Hello!

My training this week was:
Tuesday: 10k
Wednesday: 15k
Thursday: 15k
Friday: 15k

Average splits were again around 2:07-2:10. My 10k was at around 2:06.8 average split, and the 15k's were slower. I think it was Wednesday's that was the slowest, at about 2:09.8.

Joe Blogs...

2009-04-18T19:36:00.003+01:00

... for the last time this hol:

14/04; 30 mins
15/04; 2k
16/04; 30 mins weights session
17/04; 10k

Back to Cam tomorrow and was busy this morning, so no outings this week unfortunately.

Cheers,

Joe

Erg

2009-04-15T15:12:00.001+01:00

15/4: 10K @ rate 18

Rob Rose's Bloodbath

2009-04-13T02:08:00.002+01:00

Monday: 10k Run and Weights (Biceps and Triceps)
Wednesday: 30min Erg (8480m *KCBC record*) and weights (chest and back)
Thursday: 10k Run and weights (Biceps and Triceps)
Friday: Sculling and Weathersppoooooooons
Saturday: 4*2k Erg (6:38, 6:49, 6:53, 6:52) and weights (chest and back)
Sunday: Sculling, 2*Easter Egg Hunt, croquet and Weathersppooooooons

Petey's Easter Training

2009-04-12T23:04:00.002+01:00

Yay! I'm on the blog. So here's the training I've done this Easter:

Week 1

Couple of outings for HORR, half hour run and half hour erg

Week 2

30min jog on Sun (v. hot), hour of swimming on Mon and Thurs, 15k Tue and Fri, 30min jog on Wed.

Week 3

Sailing for a week in the Solent. So no access to ergs or anything, but I guess I was quite active.

Week 4

15k on Mon, 30min jog on Wed, half hour ergs on Thursday and Friday (was getting bored of 15ks).

That's it. Highly impressive I think you'll agree....NAAAAAAT.

Training for the week

2009-04-12T22:00:00.002+01:00

Having noticed that if I still want to be here for the next three years doing a PhD and carry on rowing I probably need to get >90% in my exams to offset my shite coursework, I have decided to selflessly sacrifice my training regime for the future of the club, for the next 2 and a bit weeks while my exams are on. Hence, not so much training this week, and it will be a bit slack for the next couple as well:

Monday - 1x with Benson hanging around (managed some reasonably decent square blades stuff which was a shock)
Tuesday - 2- with Corny, some nice stuff by the end, especially when I wasn't being distracted by steering, which meant that we would row about 10 good strokes then the next 20 would be spent zig zagging.
Wednesday - 15k @ 18, 2:00.4 splits

And that's it I'm afraid, I needed a break on Thursday and then realised quite how much work I needed to do for my exams on Friday!

roblog

2009-04-12T21:31:00.002+01:00

90mins cycle, outing 4x+, bike out of order so I just ran for 90 mins... my legs are planning their revenge right now.
Back on the erg in a couple of days though... can't wait!

Training this week

2009-04-12T21:25:00.002+01:00

Wednesday

8k outing in 2s and fitness training

Thursday

12k outing in 2s. Fitness training.

Friday

8k outing and some more intense fitness training.

Sunday

VERY intense fitness training :)

Poor Week

2009-04-12T17:50:00.004+01:00

Not really much this week, as i went home tuesday to saturday, but training was as follows:

Monday - 1x ~8km (with Paul)
Tuesday - 2x ~6km (with Patrick, we did a fair bit of singles work, partly due to the fact that i cannot steer for shit, which counted (more for Patrick than me) as some good resistance work)

I promise more this week and the next, and so on, aerobic stuff, with the motivation that otherwise I'm going to make a fool of myself in a few weeks :D

W

Training

2009-04-12T16:24:00.004+01:00

So game of rugby last Saturday with Billog against some huge 2nd team, but one fell on me and have been pretty screwed since. I needed a few days off after that unfortunately but have done a 30 min run and spent a day speed walking round cities/towns in the east midlands.

For some reason i have a red mark on the Excel sheet! Possibly forgot to log the training... but oh well. Last week played 5-a-side for an hour, full game of rugby, squash and ~ 30 min run.

Eric Riedl's training

2009-04-12T12:33:00.002+01:00

This was my training for the past week:

Sunday 15k
Monday 15k
Tuesday 1hr erg
Wednesday 15k
I don't remember the splits exactly; they were more than 2:07 and less than 2:10.

Joe's Training For The Week:

2009-04-12T11:33:00.002+01:00

08/04; 30mins; Was ill, so did it as a technique erg
09/04; 15k; 63:17.3 (2:06.6/500m Av) @ 19 FO
11/04; Outing; 4+
12/04; Outing; 4+

Plus a few weights sessions as usual.

Cheers,

Joe

What I have done and what I will do

2009-04-09T23:04:00.002+01:00

I'm not going to be here on Sunday, so I'm going to have to do some predictive blogging for the last two entries.

Week 5

------

06/04 4 x 2k (7:06.9/7:05.8/7:06.7/7:06.1)

07/04 2x outing with Benson. Possibly some of the best sculling ever seen on the Cam.

08/04 Weights (Day 3) [+500m: 1:36.0]

09/04 2x outing with Corny. Turned some heads.

10/04 30 km ride from mine to Ely. On my tank of a bike. Record time.

12/04 30 km ride from Ely to mine. Despite the forecast, sunny all day.

Andriy's training

2009-04-06T13:50:00.001+01:00

Sorry, could not log this in on Sunday :) This is my training from last week.

Monday

20 minutes in the rowing pool. 12k in pair. Abs training. Don't know how to call the exercise when you hang on the bar and lift yourself, but that is what we did as well :)

Tuesday

8k in pair. Fitness training after that.

Thursday

12k in pair. Fitness training after that

Saturday

8k in 2x. Fitness training after that.

P.S. I am not logging in some random training I do at home, as it is nothing compared to what I do during normal session :)

Rob Rose's Training

2009-04-06T11:01:00.002+01:00

A lot of this week was focused towards mondern pentathlon due to my competition.
Monday: 3k Run + Weights (arms)
Tuesday: Swim
Thursday: Swim
Friday: Swim
Saturday: 3k Run
Sunday: 3*2k ergs (6:43, 6:56, 6:56)

Also for week one which I never posted since I was in the Republic of Georgia, Armenia and Abkhazia.
Monday: 10k run +weights (chest and back)
Thursday: 10k run + weights (arms)
Saturday: 10k run + core workout

Riz-to-the-chard

2009-04-05T22:29:00.002+01:00

1 hour of mixed bike and running

15K - 2:04ish

Weights + 500m 1:37ish

15k - failed, i think i injured my hand a bit, will see how it holds up

Weights

Simon's Log

2009-04-05T22:17:00.002+01:00

Mon - Probably about 10k in a 1x
Tue - 12k in 2-, spent most of the outing trying to synchronise the drive phase properly so the boat didn't skew so much
Wed - 2- again, and an 8- in the evening, was a bit rubbish, was rowing with all the vets
Thurs - 2x, about 10k
Fri - 2-, about 8k, followed by touch rugby
Sat - 14k in 4x

My Awesome Training

2009-04-05T20:03:00.002+01:00

As the title suggests, my training has been of roughly biblical proportions since HORR. As with most biblical references, the exact details of much of the story are a little vague, however any good Christian will come away safe and sure in the knowledge that I am the fucking nuts.

Week 1: Much of this week has been lost in the annals of antiquity.
Week 2: There was definitely some rowing this week, and I was in the erg room for about an hour one morning.

Week 3:

Tuesday: Outing in 8+. Ran to the BH, walked 'on water' on the way back.
Wednesday: Did a 2.5 x 2k at 1:50 splits.
Thursday: Outing in 8+. Ran halfway back.
Friday: Outing in 2- with Harry. Spent most of the outing trying to row gently enough that I didn't pull him round ;). Ran to BH and back.
Saturday: 15k @ 18, 2:02.8 splits
Sunday: 15k @ 18, 2:01.8 splits. Rob's music is awesome, definitely made the difference.

Rob Raine's Training

2009-04-05T20:00:00.004+01:00

25mins jog, 90mins on bike, quadruple scull outing

forgot one thing

2009-04-05T18:34:00.002+01:00

did a 60 min, it was terrible, i think i might have done a weights sesh beforehand, distance unsure as i was on the broken erg at first, something like 14k.

Outings

2009-04-05T17:29:00.001+01:00

31/3: Outing
Won't be able to make an outing next week, except Wed 8/4.

What up homies

2009-04-05T16:56:00.002+01:00

Mein Training, es ist super cool, ja!

Tuesday - weights + cardio 1.5hrs;
Wednesday - same;
Thursday - 8+ outing;
Friday - 1x outing (keeping up with Andy was hard, I want extra credit :P);
Sunday - weights + cardio 1.5hrs.

Laters mofos,
W

Some Training

2009-04-05T16:43:00.003+01:00

01/04; 30mins; 7538m (1:59.4/500m)
02/04; 80mins; 18866m (2:07.2/500m)
04/04; Outing; 4+
05/04; 2k; 7:17.8 (1:49.5/500m)

I'm also doing free-weights sessions of varying intensity each evening as usual.

Cheers,
Joe

What I Did This Week

2009-04-05T13:23:00.003+01:00

Had a reasonable week, a few extra sessions and some progress in the gym and on the erg. Brought my 2k down another few seconds so now it's sub-6:55 and on track for 6:50, I'll see how the next one feels. Raised the bar at the gym (these great puns just come to me effortlessly) with a few extra kilos and finally got through the whole abs set. Killer. All the weights (except on 4/4) include one or two of the standard warm up/cool down ergs with slide build and 500m sprint. It was also good to get a few outings in again.

Week 4

------

30/03 2k Test [6:54.1]

30/03 Weights (Mixed Set)

31/03 Outing (8+)

01/04 Weights (Day 1 Set) [500m: 1:35.5]

02/04 Outing (8+)

03/04 Erg (30 min, Technical)

04/04 Weights (Mixed Short Set: Shoulders, Biceps, Abs)

05/04 Weights (Day 2 Set) [500m: 1.34.6]

Rob Rose's Training

2009-03-30T09:12:00.005+01:00

Monday: 7 Mile Run in Abkhazia

Wednesday: Flight back to Cambridge, 7 Mile Run

Thursday: 3*2k erg (6:46, 6:59, 7:03) and Weights (Chest and Back)

Friday: Sprints (6*30 sec, 6*45 sec, 4*60 sec, 6*45 sec, 6*30 sec)

Saturday: 30 min erg (8200m) and Weights (Biceps and Triceps) and getting it on in Weatherspoons

Cornelius would like to report the following....

2009-03-29T21:20:00.000+01:00

... but stupidly forgot his login.

16 March 2009 Outing 17 March 2009 Outing, gym 18 March 2009 Outing 19 March 2009 Gym 20 March 2009 21 March 2009 Head of the River 22 March 2009 23 March 2009 Gym, cycle 25miles 24 March 2009 Cycle 10 miles 25 March 2009 Run 30 mins 26 March 2009 Cycle 25miles 27 March 2009 Gym, 4*2K 7.07.4, 7.12.2, 7.15.9, 7.18.6 28 March 2009 29 March 2009

More Richard Training

2009-03-29T21:01:00.002+01:00

Forgot the day - 15K - 2:06.0's

Wednesday - 44 min run (I think the distance was 4-5 miles, not certain on that, yes i am a slow runner, HR 157bpm avg)

Friday - 42 minute run (same distance, now I am a faster runner, see, HR 163bpm avg)

Saturday - Weights plus 500m erg test (I beat Pat by a second, score, shame he is hencher than me)

To Benson

2009-03-29T20:28:00.002+01:00

Sure, it involves extended anaerobic exercise, but is nothing compared to your passionate affairs: i mean, you've gotta catch the wooly bastards first eh?

More training

2009-03-29T19:51:00.002+01:00

Another hour of five-a-side, 2 X 3 mile runs, day hike over mountainous terrain 'bout 15 miles. Running 15 minutes to work (15 there, 15 back) 4 times.

Training this week

2009-03-29T15:49:00.002+01:00

Tuesday

3x20 minutes in the rowing pool with 5-6 minutes of fitness exercises in between (not the maximum weight).

Thursday

Fitness training and 20 minutes in the rowing pool at the end.

Saturday morning

In total 30 minutes of ergs. We were also doing maximum speed and 500m. Maximum speed- 1:18 per 500m. 500m time was 1:31.

20 minutes in the rowing pool after this. This training was on the different station where they have some metal things at the end of the blades, which make them heavier, so it is extremely difficult to row. Good stuff for practising getting the blade out of the water quickly. Should also count as fitness training as after the session my arms and shoulders were dead:)

Saturday afternoon

Outing in 8. Around 12k in total. Fantastic outing, most of the guys in the boat have been doing rowing for 5-9 years. Two of them are the champions of Ukraine (they are rowing in pair usually) and one of them was participating in the world championship (don't know in which team).

Sunday

Outing in 2s. Fitness training after that. Outing was not very long as I am still getting used to rowing with two blades :) Although my coach told me that as for the first time my progress is good.

I will be rowing in 2s for the rest of the holiday. Next week I am planning to have outings on Monday, Tuesday, Thursday and Friday. Don't know yet how many sessions we will have on the weekend. Minimum-1, maximum-4, so in total I will have 5-8 sessions :)

Erg

2009-03-29T14:58:00.000+01:00

29/3: 2K @ rate26

To be brief...

2009-03-29T12:57:00.002+01:00

25/03; 30mins; 7531m (1:59.5/500m)
26/03; 15k; 1:04:38.6 (2:09.3/5oom)
28/03; Outing; 4+
29/03; Outing; We were a man down so I Coached/Coxed a double tub, but it still counts as training surely!?

Cheers,

Joe

Simons training

2009-03-29T02:13:00.002+01:00

Well, for the first few days back I did bugger all, but then after that:
Thursday - 8k in 1x, UT1/2 paddling, not the greatest outing ever, but was to be expeted after not having sculled for about a year.
Friday - Quick paddle in the evening, about 9k in 2x, about UT2
Saturday - Raced in a scratch S4 2x with one of my old coaches, won over 2k by 8s
Tuesday Session 1 - 10k in 2x, windy as fuck, waves were coming over the bow as we rowed, and over the sides when we span
Session 2 - quick team sprint erg with the J16 and J18s, ended up just 2 x 500m, averaging under 1:40s for both
Wednesday - 6 mile run, about 40 mins
Thursday - 12k in 4x, UT2
Saturday - 10k in 1x, definately improving, but still not entirely happy with the way it's moving, driving before properly gripped onto water and taking too much on the arms after 1/2 slide.

For next week, hopefully run on Monday, 2 outings on Tuesday, 1, possibly 2, outings on Wednesday, and outings Thursdsay, Friday and Saturday.