3o'

7547m, rate 24, average HR 178

More Bang for Your Buck!

My thirty minutes today, 7701m but only R22. Focussed on low shoulders, separation (most likely the source of low rate) and the pick up on the drive. My lats hurt so it all works...

Also been for a bit of a spin but that was more quiet-time than training.

DcL

Training

This week I have been mostly doing training. Here it is:

Monday - Circuits
Tuesday - Outing with M2
Wednesday - Circuits again
Thursday - Outing with M2 and an erg this afternoon. Did 15 minutes warm up/coold down with 40'/9700m in between.

Will do the 30' piece tomorrow.

Cheers.

Last Champs pic, this time M2. (Don't mention washing out!) 

More Champs pictures 

Champs pictures 

Two more ergs for you all

Apart from cycling with Dave I have done the following 2 ergs:

19/05/05- 10k, rate 20, split 1.55.6
23/05/05- 30 min,8401m, rate 24, split 1.47.1

Blog and training update

Since Chris cannot find Andy's site url, I've added it to the blog links list at right. Hope that helps.

I've been to circuits, been rowing in M2 and M1 occasionally, and rowed with Homerton in a mega outing over the lock on Monday evening.

Cheers.

Because I can't find the address of Andy's thing

Since I last posted I have done the following:

Some cycling with Dave
Weights at Fenners (16/5/05)
An outing with M2 (painful)
An outing with Sidney M1 (not as painful)

Some ergs:
5k in 18:50 including 2k in 7:07 rate 21 while demonstrating stuff to M2
4/5/05 11948m rate 20 split 1.53.5
11/5/05 13k rate 21 split 1.55.6
18/5/05 10k rate 19 split 1.55.0

I Like The Blog Better...

For the Luddite in me.

Mr. Barber and I, Weds PM - almost the usual cycle route (about 1 mile shorter), leisurely 17.1MPH average.

Thurs PM, 30' erg R21, 1:59.8

DcL

A photo from yesterday. There should be more to come on Tom's webpages soon.