Oh no you don't

So, let's get this straight. A novice does more work than me on the ergs in one week and a former female rower at King's has a better 2k score than me. This will not stand. Starting today I am going to get so fit, Lance Armstrong at his peak will look fat and slow. I am going to get so ripped, Matt Main will be running away from me. Bring it on!

5/12 - Weights, 10' on running machine breaking shoes in, tried to do erg with Beth and Emma, failed about 15 minutes in.
7/12 - Weights and 10' on running machine including 6' mile.
8/12 - Weights and 10' on running machine, played around with inclines.
9/12 - Christmas Head race.

Let's do it. Sub 18 minutes for a 5k is the target.

Ergs

Hi,

my training start for the christmas time:

DATE 05.12.2006		Distance 7163	Time 00:30:00,0	S/m 19
06.12.2006		7281	00:30:00,0	19
07.12.2006		10000	00:41:32,1	19
08.12.2006		10000	00:40:54,4	20
10.12.2006		14100	01:00:00,0	22

Ergs, what else?

This week I have been mostly enjoying the fact that the erg room is a more pleasant place to be:

3/12/06 - 17k, 1.59.4 @ rate 19
4/12/06 - 17k, 1.59.5 @ rate 18
5/12/06 - 17k, 1.59.0 @ rate 19
6/12/06 - 17k, 1.59.7 @ rate 19, 167hr
7/12/06 - 15k, 1.59.2 @ rate 19
9/12/06 - Race with M1.5. Safe to say I think it was the best race of term by a long way for the M2 guys, and the worst for the M1 people. Never mind, there were free mince pies.
- 17k, 1.59.4 @rate 19, 161hr

Training since Fairbairns

Bike rides:
* 02/12/06 - 39.85 miles, 2:05:54, 18.1mph average, group ride.
* 03/12/06 - 28.74 miles, 1:35:09, 18.1mph average, 4 riders, really windy!
* 06/12/06 - 42.87 miles, 2:18:35, 18.5mpg average, nice tailwind on return leg (38mph max!).
* 08/12/06 - 43.85 miles, 2:27:57, 17.8mph average, 2 riders.

Ergos:
* 05/12/06 - 10000m, 41:17.6, 165 avHR
* 07/12/06 - 2*20', 4877 and 4844, 166 avHR.

Mark

Never again

I am never going to be in the situation where seven people have to carry me in a race like I was for Fairbairns. I might not have been able to give 100%, but that is no excuse for bad rowing. So, I will get rid of the bug I have. And then I will get fit and fast.

20/11 - M1, over lock, 2k piece on the way back.
21/11 - Double lock run.
22/11 - 15k @20, 1h00:57.3. This felt really easy, no real effort put in at all, which is good.
23/11 - M1 outing.
25/11 - Varsity run. Was 1k shorter than cuppers and I was only 1 minute quicker. Conditions really tough and I kept sliding all over the place.
26/11 - Double lock run with M1.
27/11 - M1 outing with a 2k piece.
29/11 - M1 outing.
1/12 - Fairbairns. The less said about this from my point of view, the better. At least I did get dizzy at one point, although that could have been the light-distorting effect of Paul's hair!
3/12 - Can't erg, too ill, so did a weights session instead.

Bad news about the erg room refurb is that Braithwaite now enjoys erging. Oh dear.

No broken boats this week

Well, none that were my fault, anyway. The training for this week has been as follows:

13/11 - Coached M2 and was lazy - no erg.
14/11 - M1 outing. 15k @17, feet out. 1h02:20.9
15/11 - 15k @19, feet out with Paul. 59:57.6 - Paul beat me by about 10 seconds.
16/11 - 40' on the running machine. Took a while to get used to it, but did 5.03 miles in the end. Was doing 7 minute miles at the end.
17/11 - Long M1 outing over the lock.
18/11 - Cross-country cuppers. it was a 10.1k course, and I did it in 42:36. I came 51st out of 80-odd runners, and King's 11th out of 24. Was pleased with the time - sub 7 minute mile pace.
19/11 - The Tancock Sunday Madness, Take II. Cycled to Ely and back. Took 1h05 to get there, had 5 minutes admiring the cathedral and then cycled back. Dawning realisation about 5 minutes in that the headwind wasn't going to give up for the rest of the ride. Total time (Silver Street junction to King's back gate) was 2h31:54. Total distance about 35mi/56km. I made the stupid mistake of thinking it was quite warm. Went out in t-shirt, shorts and sweatshirt and froze in that headwind on the way back!

Am feeling very tired both physically and mentally. I will drive on, much as I did this afternoon into that headwind. I will be as fit as possible for Fairbairns.

Oops

OK, so the sculling outing on Sunday didn't quite go to plan. Generally speaking it is good practice to bring a boat back in the same condition it left in, rather than split it into two parts. Oh well. Let the repercussions begin. I've got to be big enough to go hands up when I have made an error. On the plus side (well not really, looking at it), training this week:

6/8 and 8/8 - Long M1 outings.
9/8 - Gave up 4k into a 15k. It wasn't going well and I needed to save myself for Saturday.
10/8 - Shorter M1 outing.
11/8 - Winter Head. The first one felt really tough (I admit, I rowed poorly), the effort in the 4 afterwards less so. Although it is easier to push yourself coming up to your second overtake! I think it is the switch back into the 8 that was the issue, along with the wind. I felt much more comfortable in the 4, which is strange.
12/8 - Decided to do my long UT2 session in the scull. It wasn't a bad outing, I picked it up again very quickly and was doing a double lock run before the unfortunate incident with the men's novices. I'd like to carry on sculling, but even if we get a new boat I can't imagine they'll let me out in it.

Didn't do much this week, but I am hoping that I can pick it up again this week and that I've got over the week 5 bug I've had recently.

Training

Outings: 2 long outings over the lock, one shorter one, winter head race
Ergs: 3 x 15k (not one after the other :P), splits were 2:00.7, 1:59.7 (i think?), 1:57.6, started a 4th but was rudely interrupted by ivan ringing me about novices, 7500m or so at 1:59
Rugby match

Training this week

• Monday; Over the lock with M1, circuits at Fenners
• Tuesday: Day off
• Wednesday: Over the lock with M1
• Thursday: Group bike ride, 31 miles @19mph
• Friday: Outing with M1
• Saturday: race in the eight, then CUCC ride 41 miles at 18mph, including some good riding up a longish hill.
• Sunday: CUCC ride, 40 miles @19.5mph.

So, come on, who really believed?

Did anyone really think we could beat Christ's in the semi-final and then go on to win Uni 4s? In truth, I don't think I did. I just wasn't going to let us go down without a fight, and we pulled it off.

30/10 - Outing in the IV. Much better after my 17k technical effort.
31/10 - Uni 4s, round 1. The marshal started it before we were ready but we still beat Fitz by 10 seconds.
1/11 - Uni 4s Quarter Finals. Beat LMBC by 13s, of which about 8s were due to the sprint at the end.
2/11 - Uni 4s Semi Finals. Probably the best race I have ever had the pleasure to be a part of. We knew we needed the race of our lives, and we pulled it off. Beat Christ's by 14s.
3/11 - Uni 4s Final. The nerves got to me and I didn't row that well. However, we beat Emma by 4s. Wonderful.
4/11 - 15k @20 - 1h00:57.4.
5/11 - 15k @20 - 1h01:35.8. Neither was particularly good, but I wasn't feeling too good. The important thing was that I finished them both.

Right, Winter Head next.

Training

Outings - Long m1 outing (20k or so?)
Subbed into M2 (nicer balance without tancock :P), was coaching in the boat a bit which was naughty naughty.
Ergs - 10k @ 22 - 39.53
10k @ 20 - 40.15 and 40.08
60mins @ 20 - 14,615m
40mins @ 21 - 9,890 i think?

Rugby match

Sheer idiocy from Tancock

Oh I do love it when Chris Smith coaches us. Yesterday was relatively mild compared to previous efforts from him, but that quote amused me. Anyway, training this week has been as follows:

23/10 - 2*6k @18 (4'r). 24:28.6 and 24:26.5, done early morning as there was no outing. Decent length core/stretching session afterwards.
24/10 - 4+ outing, gym induction at King's.
25/10 - 8+ outing over Baitsbite lock to Bottisham lock. Included 3 20 stroke pieces and 1 10 stroke piece (@30) on the way back. I love outings like this.
26/10 - 4+ outing, crap due to my lack of sleep. As a result I went down to the erg room and did my 10k @ 20 - 39:04.2. First 5k was in 19:22 (better than Ivan's free rate 5k I believe), second 5k hampered by a stitch in the last 1500m or so.
27/10 - Weights session. A lightweight should be able to do 30 chinups at the end of a weights session. I managed 6. Hmmm.
28/10 - 4+ outing, core hurt like hell after Mr Smith concentrated on my lack of any separation whatsoever. Chasing pieces against Clare coxless four. First one we stayed on station after a crab from Pete, the second we took 1 1/2 lengths out of them in 300m or so. I live for this!
29/10 - 17k @17 to concentrate on separation issues. My quads really hurt (I was actually connecting with the legs!), as did my hamstrings which suggests I was doing something right. I did it on the old machine, as Ben and Joey were down there. 1h11:40.3 (That's 2:06.4 splits if you are interested).

Uni IVs this week. Let's do it.

Stuff I have been doing

Hello,

You all know about my terrible ergo scores so I will leave those out. Mostly I have been doing lots of cycling. This includes:

* Four of us did 20 miles in an hour last week. Lots of swapping round of the leader though we spent too long on the front at a time really.
* Two of us did my usual route of 30 miles in just over an hour and a half. Strong wind meant we were out in 18mph, but back in 20mph, including the Chapel-berg!
* Two rides over the weekend with CUCC totaling 77 miles. Much faster 42 mile ride on the Sunday with some pairs going off the front of the group. We were doing some very fast (30mph) bits when we were in the big group. I still have to get used to sitting on a wheel, I'm scared of bringing everyone down.
* Ride today of 46 miles solo at an average speed of 18.3mph.

Two more rides over the weekend, then some more during next week probably. I'll try to get on the ergo in the morning and improve those times seeing we aren't out in the eight proper until next week.

Mark

Training

Had a lot going on this week, so not much time for training

2 outings in the 8, 1 in the 4, plus the 2 races
1 rugby match, 2 training sessions
5k @ 27 - 19.23, pretty poor effort but i was feeling quite ill

I too am feeling rather keen after winning yesterday, hopefully I'll make a bit more time for training this week

Correction

It appears that Mark has been doing some training. Something to do with cycling for the university. They're not that tough - proper cyclists do it on their own and battle against the wind rather than getting someone to shield them from it! Good effort - hope you make the team.

My training this week has been:

16/10 - 4+ outing.
17/10 - 8+ outing, core and press-ups.
18/10 - 10k limp after my knee started playing up on me. (Alright, I know, a lazy start to the week, bear with me). 5k test @27 - 18:11.9 - PB by 5 secs. Stick that in your pipe and smoke it Ivan!
19/10 - Field trip day, so marshalled instead of rowing.
20/10 - 4+ outing.
21/10 - Hehe. 8+ race, we won. 4+ race, we came third. I remember why I love rowing so much.
22/10 - 15k @19 (I thought it was at 20 when I was doing it - perhaps I fell asleep half way through?). 1h00:36.5.

We can be a seriously fast crew this year if we do some training. Let's start NOW!

Consolation prize

OK, so I've been cut from the lightweights, but on the plus side I'm in the King's 1st IV. When are people going to do some land training? Ivan, Matt, Paul, Mark - not a sign of your name as having signed out the erg room key. Do some training you lazy so-and-sos.

9/10 - Run - King's to Plough and back, 47:11. 2k test in 6:59.5.
10/10 - 10k @21 in 39:44.0 and also ran to the boathouse and back for my novice outing - 9:14 there and 8:59 back.
11/10 - 8+ outing.
12/10 - 4+ outing.
13/10 - 8+ outing and an aborted 30 minute erg - I was just too hot and it wasn't worth it.
14/10 - Outing subbing into W1 on stroke side - great fun. 4+ outing immediately after.
15/10 - 15k @17 1h01:43.8 and then tennis this afternoon.

I have 4 morning outings this week and two races on Saturday, so probably a 3 erg week and possibly a run on Wednesday morning.

Trialling, Week 2 of 2

So, it's over. For this year. Anyway, training this week:

2/10 - 30' fixed @20. 7802m.
3/10 - 18k outing at firm pressure the whole way. 10k run. Forgot to time it, but it was definitely quicker than the last one.
4/10 - 10.4k run (someone measured it) - 46:53. Core, stretching and 1k@ 24 - 3:29.8.
5/10 - 8+ outing in morning.
6/10 - 2k test - 6:58.8. Stayed at 28 for about 1400m and then took it up. Splits were 1:43, 1:45, 1:45 and 1:44. Wasn't enough though. I need to get 6:45 consistently.
7/10 - Tubbing day. Spent most of it rowing at bow in the Turing machine.
8/10 - 15k @18, fixed. 1:01:45.6. It got ridiculously hot down there with Chris doing a 17k as well! Step test of 4' on, 30'' off. First was 2:05 splits, then 2:00, 1:55 etc. Got to 2 minutes into 1:45 splits before quads and heart came to the decision to stop!

Let's get rowing and start getting fast for Fairbairns.

Trialling, week 1 of ?

So, it starts. Here is how the first week of trialling turned out:

25/9 - 8+ outing to lock.
26/9 - 2 outings in 8+.
27/9 - 2 outings in 8+, the second a shorter, technical one.
28/9 - 8+ outing, pieces of 2' @20, 22, 24, 26 and 1' @ 20, 22, 24, 26. Then 4+ outing with King's. 30' @18 (at 9s BH), 7538m. 8+ outing with 4x3' pieces, @20, 22, 24, 26.
29/9 - 10k run in the morning - 50' or so. 8+ outing in afternoon.
30/9 - Outing with 8x2' pieces, @20, 22, 24, 26, 26, 24, 22, 20.
1/10 - CUBC Triathlon. I didn't come last in spite of swimming breaststroke and having a very heavy bike to ride. I beat two of the heavyweight triallists. 2x200m sprints at the KCBC squash - 35.5s and 35.8s.

That's it for the week. Most outings were either 2 locks or 1 lock and a reach. However, occasionally I had to jump in halfway or jump out halfway. 2k test next week. I want to pull a PB, obviously, but I may just go flat out for 6:50 and see what happens. I need to do that to stand any chance I think.

Ha Haaaarrrrr...

Since getting back to uni I've been a bit busy trying to sort various bits out, and generally being lazy, so I've been erging every other day. my 10k time is now down to 39.17, and i managed 18.52 for a 5k yesterday, which I'm pretty happy with. And my powerball score is now a giddy 11500 :D

A bug and the bug

So, a slightly late post due to my inability to connect to the Internet in my room, but there we go. Picked up a bug upon my return from Switzerland, but have now satisfied THE bug - back in a boat at last. Last training before the start of trialling has been as follows:

18/9 - 5k @26, 18:54.1 plus weights and core. Gentle cycle ride to test the new bike. 10k @21 38:59.2.
19/9 - Hartlip ride in 48'32. Had a great duel with a Medway club cyclist. Passed him going the other way as I went into Hartlip and then caught him up with about 6 mins to go. He sat in my slipstream into the wind and then passed me on the final stretch. Took 20 lengths out of me, which I reeled in and went straight past him before I turned to go home!
20/9 - 2*30' @18, 5'r. 7511m and 7515m. Weights and core. Upchurch ride in 1h14:57 and then tennis.
21/9 - Upchurch*2, 2h30:22.
22/9 - Went to gym, felt crap, got out of breath doing weights, so went home. Did 500m in 1:38.6, so clearly am not 100%.
24/9 - Ride from Grange road via Toft and Barrington to Grange Road. 1h47:58 - about 15 mins faster than when I did it last term.

2k test is next Friday. I need to get well, and then fast. Quickly.

training

i feel a little bit dwarfed by the post below (i think 98k is enough to get you to oxford :P) but i've done about 35k in the last week, plus 2 or 3 sessions of weights. my 10k time is down to 39.40, which is quite an improvement. i'm planning on doing another tomorrow then a 5k to see whether i can get sub 19 min, which would be nice

Update and 2K score

So I am now trialling, and have some of the last week of pre-trialling stuff for you:

12/09 - 17k 2.00.6 @ rate18, 167hr
13/09 - 17k 2.00.8 @rate 18, 164hr
14/09 - 17k 1.59.7 @rate 18, 164hr
15/09 - 1500m, 1.37.5 @rate 31
16/09 - 15k 1.57.1 @ rate 20, intervals, 10 mins of 15sec on 15sec off
17/09 - 17k 1.59.8 @rate 18, 162hr
18/09 - 15k 2.01.8 @ rate 19, 160hr
19/09 - Day off
20/09 - 2k test, 6.28.3 which is a pb and so I am pleased.

All 7 days

I went out for a run every morning I was away in Switzerland, and did core exercises afterwards. Times ranged from 17:17 for about 4km to 35mins for a much longer run. Also, a lot of hiking around helped keep me fit. I will find out tomorrow in my 5k test how much I have lost over the week.

As for the powerball, I got to about the same as Paul when I had a go.

I will do one final update before I return to Cambridge, and then I will see you all soon.

Just cycling

Hello,

Just been cycling and that is it. To work everyday and back more or less 15 miles, average speed so far this week: 18.5mph. I also did a 36 mile bike ride averaging about that speed on Sunday.

I'm concerned though that I'm losing my upper body strength, so I've bought a Powerball. Max so far is about 8000, though my housemate Chris has already topped it at 11151! I'm sure I can beat that with three weeks practice. :-D

All the best, and looking forward to three weeks time.

Mark

Now i'm injured

I appear to have something of a neck injury. I have been erging with it, but this morning it got a little uncomfortable and I gave up. This was very annoying, as giving up usually is, but I did have the chance to tidy the erg room. For the previous week:

05/09 - 17k, 2.01.6 @ rate 18, 166hr
06/09 - 17k, 2.01.8 @ rate 18, 164hr
07/09 - 17k, 2.01.8 @ rate 18, 163hr
08/09 - 17k, 2.00.5 @ rate 18, 164hr
09/09 - 15k, 1.56.3 @ rate 20, 172hr This had 10 mins of 15 sec on and 15 sec off at above race pace in the middle.

Sunday was a rest day, and today my neck was bad. I also did a couple of weights sessions and a 2- outing with Dave Leung.

training

i've kind of forgotten to update this recently and also forgotten what training i've done but essentially i've also now finished work and can afford to go to the gym pretty much everyday (hopefully). i've started doing 10k's at 21 (ish) and got my time down to just outside 2 min splits, other than that i've raised up most of my weights by 5 kilos (apart from the leg press machine which is broken, oh woe is me). i've also done a lot of cycling to friends' houses, etc. in the last 2 or 3 days, most of the rides are under 10 miles but over some absolutely bitching hills which have really worked my legs out. i'm also ever so slightly drunk as i write this due to work leaving drinks, which are an absolute embuggerance as you go out at half 5, finish by 8 but are too pissed to make anything of your friday night out, hence this blog :D

Oh, we're going to Switzerland

Doesn't quite have the same ring to it, does it? Even so, I'm really looking forward to going - should be a really good experience. So, update for the week before I go away:

4/9 - 2*6k @18 (3'r). 24:26.6 and 24:23.8. Weights and core. Spent about 3 hours in the afternoon playing football and cricket at the park for a friend's 21st.
5/9 2*30' @20 (5'r). 7507m and 7517m. Core exercises. Hartlip ride in 49:01.
6/9 - Tennis for a couple of hours.
7/9 - My second failure. 2k. I think I probably overdid it - my legs were aching quite a bit before I started. Just didn't have the strength to keep up to 30s/m so gave up with 600m to go. Would probably have gone 7:05-7:10, but it really wasn't worth it.
8/9 - 60' Fartlak. 15018m. Without doubt the hardest erg I have ever done. It hurt from about 15 minutes in and I just tried to keep going. I think I need a break. Core exercises after.

I have some running kit with me for up in the Alps and will try to do core exercises once a day whilst I'm away. When I get back, I have 6 days to make a difference before I go back to Cambridge. Will probably do a 5k test and then some more bike work/long erg work.

Another week, more ergs.

Okay, I have actually been doing something other than erging, a couple of weights sessions a week, but mainly erging. Here is this weeks erging:

29/08 - 15k, 2.01.3 @ rate 20, hr 166
30/08 - 15k, 2.01.8 @ rate 20, hr 164.5
31/08 - 17k, 2.02.9 @ rate 18, hr 163
01/09 - 10k, 1.58.7 @ rate 21
02/09 - 2 x 10min with 5 min rests, 1.48.4 @ 22, 1.46.3 @ 24, 1.44.5 @ 27 (I will confess to slight overrating here to ensure that my last 10 min was faster than your 2k split Matt..... ;-)
04/09 - 17k, 2.02.7 @ rate 18, hr 166

Short week

I've finished work now, so will be able to spend more time training. My week since the last update has included the following:

30/8 - Tennis.
31/8 - 2k in 6:58.5 (@32), weights and core. Played golf in the afternoon, some good bits, some bad.
1/9 - 10k @20 in 38:58.2. Went off too fast, got really tired and suffered for about 6k.
2/9 - Tennis and then a 60' Fartlak in the afternoon. Not a bad effort in terms of distance (15,122m), but I felt like I wasn't sitting up straight enough. I need to address this - make sure I am sitting with my back straight at front stops. Perhaps I should just move the screen up a bit higher.
3/9 - Long bike ride. Upchurch x2 in 2h29:23. Thats the equivalent to two lots of the Upchurch ride, but without about 9 minutes of cycling from house to roundabout and back. So I reckon thats about 1h19 or so for each.

I am now officially on the trialling e-mail list. I think Thursday will be my 2k test this week. Pasta Wednesday night and then power on Thursday. Tactics are to avoid going out so fast and sprint the last 250m properly this time (target 6:50-6:55).

6:58.5

My first ever sub 7 minute 2k. And I've got an extra few seconds in me, because I really wasn't as tired as I should have been. I only sprinted the last 100m or so, should have really blasted it for 300m.

Got up to 170kg on the leg press today. They had some engineers in to fix the machine and it made a big difference.

Stolen title

This blog was meant to be entitled something along the lines of 'Where O where has Chris gone'! Oh well, beaten once again! I have to know, why is it that Paul and Chris can do 210kg on a leg press and I only manage 140kg? My machine at the gym doesn't even get to that! Is it a different type of machine or am I really that much weaker? (Cue snide remark from the hairy one)

Anyway, update to yesterday (Bank Holiday Monday):

22/8 - 5k @27 in 18:16.7 (PB). Core exercises.
23/8 - 10k @21 (but took it up to 24 at the end) - 38:28.6 (PB - just). Weights and core.
24/8 - 30' @26, 8,014m. Not a PB, but the first time I've broken 8k on fixed. Weights and core.
26/8 - Hartlip ride in 48:06 (horrendous conditions, lots of standing water). Did 60' Fartlak, 15,133m (PB - sub 1:59 splits). Weights and core.
27/8 - Near perfect conditions for Upchurch ride - shown by the time 1h10:50 (over 2'' inside PB). Went to cricket at Canterbury in the afternoon with my sister for a rest.
28/8 - 10k @21, 39:22.2. Started slowly because I felt a bit tired, but in the end it felt quite easy. Weights and core. Windy conditions for Hartlip ride - 48:24.

Started doing some squats at the gym (with dumbells). 10kg (each hand) on the first day and then 12kg the next. Hoping to keep on taking it up as I go (3*10). Day off today and tennis (hopefully) tomorrow, so may have a go at a 2k Thursday, as I should be fully rested.

Some Ergs and Some dabbling with Heart Rate Training

Okay, so since I got back:

13/08 - 15k 2.02.8 @ rate 20
15/08 - 12k 1.54.8 @ rate 23 (intervals, 5 on 5off, 10 on 10 off 15 on 15 off, 20 on 20 off repeated for 9k)
16/08 - 15k 2.01.9 @ rate 19 hr 173
17/08 - 10k 1.57.3 @ rate 23 (intervals at sub race pace, I think I was doing 1k on and 1 off)
19/08 - 15k 1.58.4 @ rate 20
20/08 - 15k 2.02.8 @ rate 19 hr 165
22/08 - 15k 2.01.1 @ rate 20 hr 166
23/08 - 5x500m (1.40 rest): 1.36.8 @35, 1.36.4 @34, 1.37.6 @33, 1.39.1 @32, 1.38.5 @33
24/08 - 15k 2.01.5 @ rate 20 hr 167
25/08 - 15k 2.01.8 @rate 20 hr 167
26/08 - 3x10 mins: 2808 @22, 2837 @24, then bottled the 3rd about 4 mins in. Did 2730 @26 straight after though.

Yesterday I had a day off and today some idiot had flooded the erg room by turning taps on and blocking plug holes. Therefore I mopped up instead of training.

My Injury Nightmare by Paul Thomas

Due to my broken butt I wasn't exactly in the mood for sitting on an erg. In fact I feared I may never sit astride the hard metal beam I have come to love ever again.

@!£$**! That.

Did a whole 2k without stopping, in 7.22, which was a PW (personal worst)

(being serious this was actually a pretty decent session) Did my first ever 10k in 40.41 and weights. As I'm wasting time until I finish work here is what I did: leg press, 3x10 at 210kg; leg extensions, 1x10 at 70 and 3x10 at 75; leg curl (i think?) 3x10 at 70kg; seated row 3x10 at 65kg; did 2 or 3 upper body machines as well but can't remember their names or the wieights I did.

Then I went to my new house in the country (rather!) and spent a long weekend sitting on my arse playing poker, trivial pursuit and pool. I now genuinely believe I can make the necessary improvements to make no discernable improvement whatsoever. I will not fail through an abundance of determination.

Injury scare

So, four days off in Prague meant taking to running again. And then, on the second early morning run, I fail to notice a pothole and injure my foot as a result of landing in it. Hobbling around Prague for the rest of the day, I could not run the following morning. Or walk very easily the following day. In fact, I was very concerned that I may have to take a week or so out to let it recover.

Sod that.

14/8 - 30' ish run (in Prague - of which 10 minutes was up a rather steep hill)
15/8 - 30' ish run (same)
17/8 - 5k @25, 18:28.5. Weights, core, sprinted home on the bike in 9:33 (PB).
19/8 - Hartlip bike ride - 47:42. 60' Fartlak, 15,073m (PB). Weights and core exercises.
20/8 - Upchurch bike ride - 1h14:00. 10k in 39:44.9 @20 and core exercises.

Have now decided that I am an idiot for devising bike rides which finish with 30 minutes of uphill roads heading West. Head winds are a popular theme for this.

my bum hurts

Like my email said, I had a wedding on Saturday, and managed to really hurt myself while drunk on a bouncy castle, so I haven't done anything for the last 5 days or so. Can't really remember before that, definitely did a couple of 30min @21, 7550 and 7650 ish. Havent really improved at all since I started training, which is pretty annoying. Also, is anyone else losing about 2litres of fluid to sweat each time they erg? I seem to be losing 2kg between going to the gym and coming back, and had headaches a few times as well, which is worrying. I didn't have this trouble at easter, so i dunno whether its just because its warmer, but I doubt it.

Random entry

Hello,

Just thought I'd bung one of these on whilst I was on t'internet. So far still cycling to work, round trip of about 14 miles. I did manage to get back from work in about 20' tonight which I was pleased with, especially as I've got a backpack on full of my stuff for work. I've yet to go exploring in Warwickshire yet, though I've got nothing to do at the weekend so might do that then. I'll need a new bike computer first though as mine fell off the kitchen table and the LCD smashed on the tiles. It'll now only do for spares...

That's it for now, other than to say that I see Syfret and Adams have appeared on the members list and appear to have done nothing. I'll also update the links page and remove my Airbus fansites and put something more inspiring.

Mark

Belief

I genuinely believe now that I can make the necessary improvements to be fit enough to trial for the lightweights. By the way, for altitude training, I'm going to Switzerland in September. As for commitment, just remember I am doing all this lightweight stuff so that I can replace Andy's power and do it for about 20kg less weight. Anyway, here is the week:

8/8 - 5k @27 - 18:18.6 (PB). A few brief core exercises.
9/8 - 2*30' (5'r) @19. 7552 and 7576 (PB as well I think). Weights, core and cycled there and back - 9:51 for the sprint back.
10/8 - 10k @21 - 38:29.2 (PB, sub 1:55.5 splits - I'm slowly catching you Chris!). Weights - came down to 120kg on the leg press to concentrate on the weaker parts of my drive (i.e. the first 25cm); I also did core exercises.
12/8 - In driving rain managed to do Hartlip bike ride in 48:33 (was pleased with this). Went to the gym in the afternoon, started a 60' Fartlak, felt dead after the bike ride just 3 hours earlier, didn't give up, pushed harder and got a PB (15,061m). Weights and core exercises.

Have packed running kit so I can do something in Prague. Will probably update again next Sunday.

Now back from Rome

Sadly no realy training to report, but I did spend 10 days walking around pretty much all of Rome. According to our guide in the Colosseum gladiators trained for 9 hours a day. So you lot had better stop slacking.

My first failure

Due to fatigue, I failed to complete my 5k time trial on the Monday of this week. I think I was probably trying to do too much. I have been incredibly tired this week from work (7.30am-5.30pm in a dirty office moving stuff is not my idea of fun). However, it got better through the week.

1/8 - The big tennis match - our 1st team trying to get promotion. We needed a draw, lost 5-3. One player pulled out and I ended up losing all four sets with a guy who had just walked off the plane from Spain.
3/8 - 5k @26/27 - 18:27.8. Much better effort - I feel as if I am getting back to full fitness. Even managed a sprint at the end. (This is a 3rd best ever effort).
5/8 - Tennis in the morning, 60' Fartlak in the afternoon. 15,044m. Weights and core.
6/8 - Cycle ride to Teynham via Upchurch. 2h06:39, with the normal Upchurch ride section taking 1h14:44. 10k @20 in 39:53.7. Weights (did 3*10*150kg on the leg press, 3*10*60kg on the extensions) and core.

I have just under two months to improve. I want to get inside 18 minutes for 5k, which should begin to give me the base for a 6.40-6.50 2k effort. I will not fail through a lack of determination.

First of a double-header

Here is a post I didn't get round to doing over the last week.

24/7 - 9 holes of golf. Was awful.
28/7 - 30' @L8 on the bike, 9.5 miles (5.30am effort). 10k @19, 39:47.4, weights and core (got to 3*10*140kg on leg press)
29/7 - Tennis in the morning. 60' Fartlak (3'30'' steady state, 30'' sprint). 15,015m, but lost technique a bit towards the end in the sprints. Weights and core.
30/7 - Upchurch bike ride, 1h13:01. 10k @22, 39:54.6. Weights and core.

Due to my break in Taunton I didn't get much done, but at least I had a tough weekend to make up for it.

Possibly the only rowing joke in the universe...

The Navy and the Air Force decided to have a canoe race on the Potomac River. Both teams practiced hard and long to reach their peak performance before the race. On the big day, the Navy won by a mile. Afterwards, the Air Force team became very discouraged and depressed. The officers of the Air Force team decided that the reason for the crushing defeat had to be found.
A "Metrics Team," made up of senior officers was formed to investigate and recommend appropriate action. Their conclusion was that the Navy had 8 seamen rowing and 1 officer steering, while the Air Force had 1 airman rowing and 8 officers and NCOs steering.
So the senior officers of the Air Force team hired a consulting company and paid them incredible amounts of money. They advised that too many people were steering the boat and not enough people were rowing.
To prevent losing to the Navy again the next year, the Air Force Chief of Staff made historic and sweeping changes: the rowing team's organizational structure was totally realigned to 4 steering officers, 3 area steering superintendents and 1 assistant superintendent steering NCO.
They also implemented a new performance system that would give the 1 airman rowing the boat greater incentive to work harder. It was called the "Air Force Rowing Team Quality Program", with meetings, dinners, and a three-day pass for the rower. "We must give the rower empowerment and enrichment through this quality program."
The next year the Navy won by 2 miles.
Humiliated, the Air Force leadership gave a letter of reprimand to the rower for poor performance, initiated a $4 billion program for development of a new joint-service canoe, blamed the loss on a design defect in the paddles, and issued career continuation bonuses and leather rowing jackets to the beleaguered steering officers in the hopes they would stay for next year's race.
Meanwhile, the Army team is still trying to figure out why the oars keep making divots in the grass when they're rowing.

Please tell me there are better ones than this, otherwise I'm going to have to try and make up my own, and nobody wants that.

Back home again

I have been away the last few days, so did not get chance to update the blog for last week. 210kg? The leg press at my gym only goes up to 190. Anyway, here's the long-awaited Tancock update.

17/7 - 2*30', 5'r 7505m(@21) and 7514m(@22). Weights, core, cycled there and back. Tennis match where we won 3 sets, 4-6, 7-6 (8-6), 6-4, 6-4. Finished in the dark at 9.45!
18/7 - 10k @22, 39:27.0. Core, weights, and cycled. 5*10 at 120kg for leg press, extensions at 50kg.
19/7 - 2*6k @18. 25:23.5 and 24:38.9 (got the hang of it for the second one). Core, weights, cycled, evening tennis.
20/7 - Upchurch ride in 1h13.54 including at least 2 minutes delay due to roadworks. 30' 7708m (@24) with gentle weights (but up to 3*10 @130 for leg press). Tennis match 6-3, 2-6, 6-2, 7-6 (9-7).
21/7 - Rest day - went to the cricket.
22/7 - Gentle day, cycled to tennis.
23/7 - 5k (@26), 18:38.6. Leg based weights, up to 140kg on leg press, 70kg on leg extensions. 90'' of each core exercise. Decided just cycling back from gym was boring so sprinted, 9:44.

Am back now, but at work, so having to use the early hours and evenings for exercise.

training

heating/AC only recently got fixed at the gym, before that nearly fainted after 12 minutes of an erg, wasn't even pulling 2 min splits, admittedly i'd barely eaten all day. Yesterday when cloudy it was a bit better, did 30min @ 21, 7550m, wanted to make sure i finished the erg. Also did a 5 k a few days ago in late evening when it wasn't too hot, got 19.30. other bits and pieces of unfinished ergs, really need to start finishing more! have been doing plenty of weights, about 4 half hour sessions a week, going to switch from machines to free weights for most stuff over the next couple of weeks, and try and start erging in the morning before work rather than late afternoon

At Home at the moment

Not too detailed, but I have still been training hard (I was managing 2 sessions a day and then wedding preparations screwed it up. Anyway, some highlights:

Weights: Am successfully doing about 4 pullups in one go. Als can leg press about 210kg in fenners.

Ergs: Was quite pleased with the 15k at 1:53.8 (rate 20) that I did in the gym today. The gym instructor was fairly impressed too :-)

On the water: Ignoring forgetting how to scull at Bedford Quarts which was fairly embarassing I have won S1 VIII's at Quarts and also went up 3 in town bumps to finish 10th, which was nice.

Right then...

Hello,

I've been home for four weeks and in that time I have:

* Watched Wimbledon, the Scottish Open, the Open and the Tour de France. I would have watched the cricket as well but I haven't got Sky.
* Been rowing once; I went in a double with my brother and did about 10km. there has been a huge influx of juniors down there and since Graeme sold his boat, neither of us can get out. Looks like the next time I row will be in October if I can't row in Warwick (see below).
* Cycled more or less 350 miles. I been out doing between 30 and 40 miles about 4 times a week, apart from today when I did 48. This is the route though I went down to Chester, through Waldridge to Edmondsley and straight to Holmside instead of the roundabout route to there through Pelaw and Grange Villa.

At the weekend I'm off to Royal Leamington Spa to work for Aston Martin, so I'll probably just be doing cycling until I get back. Inspired by Mr. Landis' comeback, I'll be looking for some big hills!

That is all.

Lazy summer days are here again

It's Test Match and Tour de France time, so I should by rights be watching every minute. But no.

10/7 - 2 sessions, the first was 10k (39:57.5) and weights, cycling there and back. Second was a step test on the cross trainer (11.38), weights and core exercises.
11/7 - Went to gym in the morning, forgot bike lock, did time trial from Hartlip back home instead (26'18). Went to gym in afternoon, remembered bike lock, 2*6k @18 (3'r) - 24.40 and 25.08. Weights and core for 45 mins or so.
12/7 - Spent day messing around with car - tennis in the evening.
13/7 - Upchurch bike ride - 1h17:09 (about 8mins quicker than last time - didn't need to keep stopping to look at the map!). 10k @22, 39.48.4. Weights and core strength.
14/7 - Morning tennis, afternoon did 5k @24 - 18:56.1, weights, core.
15/7 - Morning tennis again, Upchurch bike ride in 1h14:36.
16/7 - Went to Lord's for cricket so got up at 6.30 and did 30' on the static bike, Level 8 (of 16), 9.1 miles.

I'm getting back to a decent level of fitness, so let's bring on the improvements.

Training

Since henley i was surfing for a week and have been to the gym a few times. The heating was broken so erging didn't go too well, did 2 5k's @20ish, 19.48 and 19.25, plus started 3 others but it really was far too hot to finish. I've also done 5 sessions of weights. I've been beig quite gentle so far as I've never really done any before. My rough plan is to get up to doing about 30k of ergs and 4 proper weights sessions a week by the end of august. I finish work then and during september if I can't find something better to do I'll probably step it up more. Depends how keen I'm feeling :P

It's good to be back

After a week of being fat and sleeping, I have returned to training. My return to the gym has made me grateful for air conditioning! Anyway, here is the slightly late update for last week.

3/7 - Bike ride to Hartlip in 54'. (This is basically a downhill ride to start, turning around and heading back up the hills/inclines to finish).
4/7 - 5k in 19.40 and a long weights session (usual leg press, leg curls, lats, triceps, biceps, pec deck etc.)
5/7 - 10k in 40.26 @21, weights session and then tennis in the evening.
6/7 - Bike ride to Upchurch, back via Hartlip and the hills - 1h26. Tennis match for the club in the evening - my partner and I won all four sets 7-5, 6-0, 6-3, 6-2.
7/7 - 2*30, 5'r @20 7226m, 7110m, cycled there and back. In the evening did a long weights session, core exercises and a 250m sprint (44.5s).
9/7 - Hartlip bike ride again - with Dad. Cycled together to the bottom in 26 or so minutes. Total time 53.48 (with Dad coming in about 12 minutes behind). Weights in garage for 10mins afterwards.

Times are not great for the ergs but I just need to get back into it. I was also stuck with the bad machine most of the time this week - I have improved the times when on one of the other machines at the start of this week.

Start of Summer Training

Since Henley I have done the following:

Weights: 3 sessions, 2 low reps power weights, 1 endurance weights
Core Strength: about 4 sessions, I keep ending up missing them at the end of the day.
8's Outings: Sat/Sun/Mon/Weds with Simoco. All have been double runs
Sculling: about 5-6 sessions, down to the lock and then an extra reach.

I will try and be a bit more specific in my next post.

The week so far

So far this week; I've done the two outings and a bike ride of 27.18 miles at an average speed of 18.5mph. Pictured is my heart rate data; over an hour at UT1. Playing squash tonight but first I have to learn about nuclear power engineering!

BH for 17:45 on Friday please, then 09:15 on Saturday. I'll forward details about races (H2H, Bedford) when I get them).Mark

In answer to my previous question

I think I had the beginnings of an annoying bug over the last week or so. I certainly woke up on Saturday feeling pretty awful, in spite of the fact I got to bed pretty early. Tongue is still wonderfully white, which may be due to the number of Polos I seem to have consumed recently!
I have had a couple of attempts in the erg room, haven't really got past about 2k of a 10k. Have played a decent amount of tennis and been out on the river a couple of times:

28/4 - Sculling on my own - went to P+E, back to Goldie, back to P+E and then back to the BH.
29/4 - Lock plus the reach again in the 8.

2k erg test was a brilliant piece of tactical rowing. I realised on Monday morning I was not 100%, so I set out to do 1.47 splits or so, with the intention of winding it up in the last 500m. Ended up with 7:01.5. Admittedly on the sliders I should get 6.55ish, but I didn't want to blow up and get a 7.10 or so.

I also managed to do:

22/4 - 8033m in 30m @27 on the sliders
25/4 - Messed around with some sprinting after failing to get that far into 10k - 500m in 1:38.4 @40 Fixed, and then 200m in 36.1 @ 49 on the sliders.

As a result I have lost count in the 750km challenge, which irritates me greatly. I'll start on the erg again today hopefully, with a gentle something or other, and get back into it.

Stuff since I got back

Bike ride with Chris on Tuesday, 25 miles at 17mph average; bike ride on Tuesday morning, 13.5mph at 17.5mph average; race with Simoco and training outing in M1 on Saturday, and bike ride of 30 miles at 18mph average.

http://www.gmap-pedometer.com/?r=154845

What the hell is wrong with me?

I have had a couple of practices at 2k ergs this week - 7.15 and 7.11. In addition to that there was one where I did the first 1k in 3.27 and was absolutely shattered.

I need to get back my sheer bloody-mindedness in two days or else I am going to blow up on Monday evening. Plan is as follows:

1. Go down to erg room tomorrow, do 30mins flat out trying to get 8km or at worst a PB on the sliders.
2. On Sunday morning, row as fast as I possibly can for 2km. Use the time I get as the target for the following day, whatever that may be.
3. Monday evening. Eat 10 KitKats beforehand and then destroy my time from Sunday - preferably getting close to 7mins flat.

If I fail - I will be rowing 4th boat this term!

Matthew

4 more ergs

With going home for Easter i have taken a little more time off than I normall would, but will be back on the erg tomorrow in the gym for a bit. Anyway, here was last weeks efforts.

11/04/06 3k Warm up 12.09.1 @23. 3*10 mins but continuous, rates 22, 24 and 26. 2693 (1.51.3), 2759 (1.48.7), 2840 (1.45.6).
12/04/06 15k 56.54.8 (1.53.8) @21
13/04/06 2k warm up 7.49.1 @23. 4*2k with 4 min rests: 6.56.1 @27, 6.51.5 @28, 6.53.8 @28, 6.52.4 @28.
15/04/06 10k 38.24.3 (1.55.2) @22

Just hoping that some of the higher rate stuff I have been doing will translate to a 2k pb when I have to do one properly.

Three bike rides of about an hour in the last three days, again quite windy so was quite hard work. Also went on the ergo and did forty minutes on Tuesday. Going in a pair tomorrrow morning, a few more bike rides and a blast on the ergo before I return on Saturday I think. Anyone keen for a row in the eight on Saturday evening about 5 or 6?

Taking the rough with the smooth

If you are going to put up the good ones, you have to be prepared to put up the bad ones too!

Wasn't feeling well yesterday and it appears I have got some kind of bug - 3 bad erg scores on the spin really isn't like me. I just felt like I wasn't breathing properly when I was rowing. Anyway:

12/4 - 3*20' 5'r. 5,015, 5,011, 5,014 @ 21/22/23. (1264m)
13/4 - 2*30'. 7,914m @24 and then 7,313m @22. (1097m)
15/4 - 3h tennis in the morning (not really that tiring - I stand at the net in doubles matches and don't run anywhere usually!). 2k @29 - 7:15.8 and then 10k @21, 40:57.4. (1083m).

Apart from the 30min PB (which was an attempt at 8000m - couldn't keep it up for more than 18 mins or so though), rest weren't great. I kept going though - there was a gym Marathon Challenge which I wanted to do in 3 visits. A couple of days off and I'll be fine again.

Next update will be from King's, so see you soon.

Previous target: 472,423m Weekly total: 45,711m New target: 426,712m

training

did 30m at 22 this week, got 7660, 7762 and 7847. again started a couple of others but didnt finish and did a weights session

Lots of cycling

Lots of cycling in the last few days. It's not like the Fens round here though, there are these things called hills that you have to get out of the saddle to cycle up. It's also been bloody windy, it seems that which ever way I was facing it was into a headwind.

Anyway, I did an hour on Friday (though this included me practicing with my Look pedals), an half and a half at 16mph on Saturday then two hours on Sunday with an old mate, though he was drastically unfit so I went much more slowly and olny covered the same mileage. It's blowing a gale here today so I'll have to go on the ergo, and pray that it's not as windy tomorrow and I can go sculling.

Here is one of my routes routes:

http://www.gmap-pedometer.com/?r=114020

Turn on elevation as well.

I did a session that wasn't an erg or weights.

But only one mind.

04/04/06: 12k, 45.42.3 (1.54.2) @20
05/04/06: 12k, 45.23.4 (1.53.4) @21
06/04/06: 10k, 36.38.7 (1.49.9) @23
07/04/06: Day off
08/04/06: Weights plus swimming
09/04/06: 3k warm up 12.09.6. 10k, 36.06.2 (1.48.3) @24
10/04/06: 15k, 57.25.7 (1.54.8) @21

To set some Tancock stylee targets:

1. Do a good AT session on Thursday (you will see next week if I managed).
2. Train while at home for Easter
3. Break club 2k record in erg test.
4. Break club hour record (I would quite like sub 1:50)
5. Do some sculling.

Targets for Easter term are as follows

1. 17:55 5k - this is what I need to achieve to get inside Chris for weight-adjusted score!
2. 2k in 6:50. (Presuming I get sub-7mins this holiday).
3. 30 mins - 8000m.
4. Win end of term sculling competition!

Happy Easter everyone

0.9 seconds away

What a week! I started with the intention of seeing a genuine improvement this week. 5 PBs later, it has to be my most successful ever.

3/4 - 30m @22 - 7,841m. PB No. 1. (1276m warm-up/cool down). Weights + core exercises.
4/4 - 10k @21 - 38:52.2. PB No. 2. (1234m). Weights.
5/4 - Round of golf. This one counted - a good round and I would be able to put a card in for my handicap certficate. 9 holes of dross, 3 OK ones and then 5/4/4/6/5/5 on pars 4/4/3/4/4/5 for the last 6 holes. Went from last place after 9 to winner after 18 on Stableford points.
6/4 - 2*5k - 18:20.6 @ 24. PB No. 3. 19:54.1 @22. (1157m).
7/4 - 40m @21 - 10,219m. PB No. 4. (1246m). Weights.
8/4 - Tennis.
9/4 - 2k @30-33 - 7:00.8. PB No. 5. 10k @20 - 40:44.8. (1230m).

A couple of ordinary ergs in there, but I am so close to a sub-7min 2k. Two days away this week, so may not get quite as much training done.

Start of week: 528,636m Weekly total: 56,213m New target: 472,423m

Faster than Chris? Possibly...

Clearly I am still a good way off Mr 'I do 8071m pace for a 10k' Braithwaite when it comes to the erg scores. However, I came across an interesting calculator on the Concept 2 website, which adjusts the speed for your body weight and the resulting drag you create. I did a few calculations:

Tancock 5k PB @ 25 (fixed, of course): 18:20.6. Mass - 68kg. Adjusted time: 16:05.8.
Braithwaite 5k PB @ 25: 17:29?(That's what you did for the trial last term isn't it?) Mass - ? Say 90kg if you are anything like the weight of the blue boat rowers. Adjusted time: 16:19.7.

Feel free to correct me, but at the moment I'm claiming a higher power-to-weight ratio! Now I've just got to learn to row and make the boat move as fast!

training

decided i'd do 5k's at 24 all week and see how much i could improve, got 19.38, 19.32, 19.22, 19.13. also started but didnt finish another. also did a weights session on saturday.

Update from el capitan

Hello, I thought it was about time I logged something on here. Haven't been on the ergo much since I got home but I went out in a scull and did about 9km on Sunday morning for an hour and a half. The river is only 1200m long at the most so that includes lots of spinning. You may have seen CLSARC in regatta as well, but the picture is not Chester but Durham! I'll include a proper picture in my next post.

I've also been out on my bike three times, the first two just going round the block a few times for an hour each, but I broadened out today and did 25.69 miles in 1:35:47, av speed 16.0 mph, max speed 33.5 mph. I had my HRM on as well: av 169, max 191, UT2 11:35, UT1 34:25, AT 38:35.

I also measured my resting HR yesterday and it as about 48, plus my HRM predicts your VO2 max as well and that worked out to be 71. This sounds really high though, so I'm going to do it again tomorrow.

Ergo tomorrow I think unless the weather is nice and I'll go on my bike again.

Not really counting the meters

I have been here plodding along in the erg room. I had a bit of a break after HORR to recover and then started erging again (might get a scull out at some point). So anyway:

29/03/06 - 15k, 56.46.4 (1.53.5) @ 21
30/03/06 - 10k, 38.10.7 (1.54.5) @ 21
30/03/06 - Weights
31/03/06 - 12k, 46.10.2 (1.55.4) @ 19
01/04/06 - 10k, 37.10.2 (1.51.5) @ 20 (just for Matt T I worked out that this is an 8071 half hour ;-)
03/04/06 - 10k, 38.25.7 (1.55.3) @ 20
03/04/06 - Weights

Ridiculous, yes. Stop, no.

I want my erg room back! How difficult do you think it is to row with some of the worst technique in the world alongside you. My favourite is the lady who drove with her legs, pulled with the arms and as a result went back down the slide, before driving with legs again to get to backstops. I want to see that power curve!

28/3 - 2x30m. First one was a power erg - 7,541 @20. Second one really hurt - 7,534 @22. (1137m)
29/3 - 10k in 39:25.9 @22. (1213m). Weights
31/3 - 2x20m. First one flat out - 5,383m @24 (that's quicker than the pace required for a 8000m 30 minute erg, my next target). Second one 5,125m @24 (1249m). Weights
1/4 - 2k in 7:05.5 @31 followed by 10k @22 - 39:32.5. (1232m) Weights and core strength after. Managed to do the Andy Twigg balancing act one for a minute without stopping.

Two rounds of golf as well this week but I took my trolley, so no real exercise. Bike has a puncture so haven't got on that either. Have been lazy on the erg this week, so will be more focused for the next 7 days and try to see a genuine improvement.

Start of week target: 581,050m Weekly total: 52,414m New target: 528,636m

training

i've made the mistake of joining a gym, now i feel like i have to do exercise to justify the extortionate fee they charge. tancock stop erging this is becoming ridiculous :P

aside from cycling pretty much everywhere and working at a garden centre, which is pretty knackering, i've been on the erg 3 times since saturday, haven't really pushed it as i'd been being fat before then. my basic plan is to get to the gym 4 times a week over the hols, at least one of them being weights.

Also...

Outings last week were in an 8 on Monday, 4 on Wednesday (in the Hammer and Sickle - great fun once we got it to balance) and sculling Friday.

Now I'm back at the gym it takes a bit more effort to go on the rowing machine. Should help though - rowing without the sliders takes a bit more effort to keep the stroke rate up.

Where are you? Let's be havin' you

Apologies to Delia Smith for that.

Great effort guys - one person has managed to stop the Tancock monologue! Well done for the race yesterday Chris - I guess that is your crew in 56th. My training has been somewhat less intensive than yours this week:

20/3 - 2k in 7:06.2 at 28 and 10k at 23 - 38:55.3 (PB). Fixed and then slides. Coached by Chris - will attempt to sit up straighter at the catch and try not to leave so much time before bringing the arms in. (1126m of warm-up/cool-down)
21/3 - Technical stuff for 6679m - looked at things above.
22/3 - 2k of a 5k - about 7:27ish. Not muchin my legs so did a 30m at 23 on the slides. 7605m - included a sprint at the end, though. (1054m)
23/3 - 30m/5ish rest/30m. 7,831m (PB) and then 7,615m. Both on the sliders at 24. (1147m)
24/3 - 2*1k - 3:29.6 and 3:31.6 (fixed, 30/31 s/m). Then 10k at 23 - 39:43.9 on the sliders. (1165m)
25/3 - Ended 11 days straight on the erg because I headed home for Easter.
26/3 - Started back at gym - 5k in 18:28.6 at 25s/m (all fixed from now on). Also included some technical stuff with Dad - 1903m in total (included a racing start where I got the display to show 1:29 splits for the first time, although I was doing 44s/m!). Weights as well.

Start of week target: 648,175m Weekly total: 67,125m Target now: 581,050m

Stuff what I have been doing

To stop this becoming the Matt Tancock show:

14/02/06: 2*30min: 7978 at 21 (1.52.8), 7719 at 20 (1.56.5)
21/02/06: 2*20min: 5529 at 24 (1.48.5), 5346 at 22 (1.52.2)
22/02/06: 10k 38.11.4 at 21 (1.54.5), 10k 36.52.9 at 21 (1.50.6)
07/03/06: 30 min 7836 at 21 (1.54.8)

In addition to this I have erged every tuesday with dev squad (some of it not recorded above due to being on a rowperfect). Since bumps I have had almost daily outings with dev squad including double outings saturday and sunday (both of which had 19 min pieces in them). I will be continuing with Dev squad stuff until HORR this saturday and after that i may well have to hit the erg, or go sculling I guess.

Is anyone else doing any training?

The silence suggests the answer is no, and the fact that my ergs are virtually the only ones in the memory in the erg room confirms that. Some people...

As for me, this week has been as follows:

13/3 - Outing in the 8. Rest day for erging and didn't go to circuits.
14/3 - 2k at 31s/m, fixed, 7:11.6. Followed by 30' (sliders), 7,664m at 24s/m. (1031m warm-up, cool-down)
15/3 - Outing in 4 when I managed to moan at everyone at least once. Sorry guys. 5k in 18:22.9 @25, fixed (where an Earth did that come from?!) (1119m).
16/3 - 30mins kicking a football around - Natscis v. Engineers (I played as a Natsci). Used strange muscles during it! 30 mins, 7,682m @23 - sliders. (1062m).
17/3 - Outing in 8 in the morning cancelled and I wasn't in the 4 that went out. 2k in 7:02.5 @26 - fixed. (1126m).
18/3 - 10k in 39:21.1 @ 21, sliders. (1066m). Tennis - tried out new racket - what an improvement in my power. Lost 6-1 6-1, but that hides the fact that I took most games in the 2nd set to deuce and was messing around trying things with the racket.
19/3 - 2*5k, 5'r. 19:09.5 and 19:04.6, both at 24 and on the sliders. (1151m).

Not a bad week, two PBs and the realisation that if I can improve my aerobic fitness I can get well under 7 minutes for a 2k. Few bad ergs here and there, but could have been much worse.

Target at start of week: 699,076m. Weekly total: 50,901m. End of week target 648,175m.

Matthew

Back on the erg

It took some getting used to again, but my training for this week has been as follows:

6/3 - Had a go at 2k - got to 1k in 3:28.2 but didn't have the legs to carry on.
7/3 - 5k in 18:44.5 - fixed. (Outing in 4 cancelled).
8/3 - 2k in 7:11.5 - fixed. Followed by 5-10 rest and then 20 minutes on the sliders - 5,156m.
9/3 - Outing in the 8 in the morning - rowed at 5 for a change. 2*30m in the evening with 5r on the sliders. 7,507m @21 and then 7,528m @23.
10/3 - Outing in The Lady Anne. One of the hardest outings I've had - rowing up the reach into the wind. Erg - 2*5k. First one fixed at full speed - 18:56.4 (23s/m) and the second on the sliders after 5-10m rest. 19:38.1 @ 24s/m. Total warm-up/cool-down rowing = 720m.
11/3 - Outing in 8 (mixed 1st/2nd boat). We had hail/snow combination at one point.
12/3 - Again went for a 2k at full speed but only got 1k in - 3:31.6. 10k afterwards on the sliders, 39:39.5 @ 24. Warm-up/cool down of 1013m. Got stuffed at tennis this afternoon but it was good exercise as I was inevitably in a different place from the ball!

Fatigue masking an improvement in performance at the end of the week, so will have a break for a day tomorrow.

750,000m at start of week. Weekly total = 50,924. Target now 699,076m.

Matthew

Did all that training help?

Almost certainly. However, that doesn't stop Bumps races being gruelling. This week went as follows:

Weds - Bumped Magdalene at Grassy with Fitz closing in. Not a particularly long row but it wasn't easy.
Thurs - Suffering with a bit of a stomach bug, we got Catz at about the same point. Felt an easier row technically because I wasn't trying to put huge amounts of power down.
Fri - Got Robinson just after Ditton, having had overlap for some time. This was really tough, because we were pushing so hard to get the bump for so long.
Sat - I didn't find this too hard at all, mainly because we got into a rhythm which I kept going at for much of the race, with the intention of saving just enough to take out Christ's in the sprint at the end. Didn't get chance to wind it up along the reach though, so it could have hurt a lot more.

These races have shown that I still need to address some fitness issues. My technique is adequate until I get tired. My aim is to get to the stage where these races do not tire me out at least until the last bit along the reach. In truth we did not have to race for that long, and yet I still felt as if I couldn't put in as much as I should.

Training objectives from now until next term are:

1. More technical work on the erg and in the boat.
2. More higher rate work/changing rate work.
3. Quad muscle strength work at the gym back home.
4. Improving my ability to sprint on the ergs.

Matthew

Pre-Bumps training

Delayed my update for last week until today so that everyone who reads this (i.e. Paul) can see what I've done in preparation for the races.

20/2 - 10k, 39:10.7 (sliders). Rate 22. This was instead of circuits. Outing in the morning.
21/2 - 5k fixed, 18:42.1 @ 24.
22/2 - 2k fixed, 7:07.0 @ 29. This was the erg where the machine moved a full metre across the floor during the few minutes I was on it.
23/2 - Outing in 8+.
24/2 - Outing in 8+.
25/2 - Good outing in 8+ in some fairly strong winds.
26/2 - Played tennis at Fenners. As usual, got there and played against two female players who hit it harder than me, but in the 2-on-1(me) game I was 4-1 up when we finished I think.
27/2 - Very good outing in 8+.
28/2 - Gentle outing to lock and back. Wasn't very good until Chris promised us no more practice starts if we got the last one right!

Matthew

training

tues 14/2 - outing in 8, rugby match, only played 10 minutes
wed, thur, friday - outing in 2nd and 1st 8's
saturday - the pembroke regatta farce performance :D
monday - just under 9km in just under 35 min, @21 on sliders.

An insult to my fitness

I did a 2k earlier today - couldn't get it above 26s/m and went slower than before. That's disgraceful.

13/2 - Outing in 8+ when Chris shouted at me constantly! Circuits in the evening.
14/2 - 5km in 18:44.3, 23s/m fixed.
15/2 - Outing in 4+ (Hammer and Sickle - great fun) and then 30' @20 Fixed - 7,734m.
16/2 - Outing in 8+ and practice starts on the erg - 2x200m - 38.5s and 37.8s.
18/2 - Pembroke regatta - Lost in 1st round to Caius I.
19/2 - The disgrace erg - 2k in 7:18.0, 26s/m (fixed). Did an erg in the evening as well with Mark - 3*10mins, 4@20, 3@22, 2@24 and 1@26. Up 2s/m for the second and again for the third period (sliders). 2,558m, 2,584m and 2,615m.

Two targets for the bumps, sub 7min 2k and sub 18:30 5k.

training

mon 6/2 - outing in 8
tues - 2 x 5km, sliders at 23, 19.28.6 and 19.26.6
wed - outing in 8
thu - outing in 8
fri - subbed in for 3rd boat in morning, then robinson head with second, then rugby training
sun - started a 10 k but didnt have time (or inclination) to get past 5km, had rowed 1.58 splits up til then at 23

Slacking off

Due to me temporarily subbing into the Matt Duffin captained 'Boat of Illness', my training has been slightly slack this week:

6/2 - Outing in 4+ and then circuits.
8/2 - Outing in 8+, fell asleep by 10.30am. 2km off sliders, 7:17.7.
9/2 - Outing in 8+, fell asleep at about 9.15am but managed to get through the other two lectures.
10/2 - Robinson Head. 2.2km of grimacing for the camera.
11/2 - Good outing in 8+.
12/2 - Tancock's Half Hour - 2x20m/4r, 5,114m and 5,014m. 21 s/m.

Matthew

training

mon 29/1 - outing in 8
tues - 30 min, sliders, rate 22, 7516m
thurs - outing in 8
sat - 'The Power Erg', 7549m
sun - outing in 8

PB breaking week

Not a bad week in truth for training:

Monday - Outing plus circuits (only boat club guy there - where were the rest of you?)
Tuesday - 10km at 22s/m on the sliders - 39:42.6. It just felt so easy compared to last week.
Wednesday - Outing in the morning, 5km, fixed erg at 23s/m in the afternoon - 18:51.1 - how about that!
Thursday - Outing in 8
Friday - Birthday!!!!! 30 minute power erg (20s/m on the sliders). 7,707m.
Sunday - Terrible 2x20m/4r - 4,906m and 5,034m. Still, at least I finished it and it actually felt easier from the rest period onwards. Outing in 8 in the afternoon (1st/2nd boat mix).

See you tomorrow morning

Matthew

trainging from 24/1

tue 24/1 - rugby match
wed - outing in 8, not good at all, some people definitely v rusty from xmas!
fri - outing in 8, again not very good
sat - much better outing in the 8
sun - ran in the Tough Guy event in wolverhampton (www.toughguy.co.uk for those interested) came 184th out of 3500 who finished (about another 1000 were pulled out on medical grounds, i.e. hypothermia!)

As Matt is missing me

I have been down to the gym a couple of times (been trying to go twice a week) and have also been played rugby twice. I can't be bothered to record these, nor the outings that I have done with Cantabs (of which there have been about 5 + a race). My erging has been as follows:

19/01/06: 5k, 1.44.9, rate 25, 17.29.3
24/01/06: 30 min, rate 20, 8085, 1.51.3
26/01/06: 10k, 1.53.9, rate 22, 37.57.1

Training w/e 29th Jan

Who else apart from Paul is doing anything then? Without Chris's weekly updates making me feel inadequate I'm lost!

23/1 - Outing in 8+ and circuits.
24/1 - That outing when I felt very dizzy at the lock - sorry, don't remember much about it!
25/1 - Lie in!!!!! 10km, on fixed with rate capped - 20s/m. 40:11.1
26/1 - 2*500m, tried to do 30s/m, 1:41 and then 1:51 (dropped to about 27 I think).
27/1 - Outing in 4+. Terrible rowing on my part and we didn't get anywhere due to traffic. Needed to get it out of my system so did 2*20 with 4:00r (20s/m). 5,055m and then 5,007m. Particularly interesting second half as I spent much of the rest period jumping around in pain - putting the fan on for Matt and Ivan I cramped up when plugging it in!
28/1 - Outing in 8+ where I was actually starting to feel that I could occasionally make an attempt at rowing.
29/1 - 2km in the morning, 30s/m, 7:13.9 (sliders). Tennis after lunch, special needs outing in the tub after that!

That's it for another week. Nice early start tomorrow to look forward to plus a 9am, 2-hour lecture on rivers. I'll be able to point out all the interesting features to you on Wednesday morning!

Matthew

Training as far back as I can remember

Rowing week - did everything matt said, tho was out in an 8 when he was sculling once, etc.

mon 16/1 - 5k at 22, 19.43s i think (sliders)
wed 18/1 - outing in 8 (first boat thingy)
thur 19/1 - crap 5k off sliders, at 25 got 20.07
sat 21/1 - started a 5k but didnt finish, couldn't really be bothered!
mon 23/1 - 5k off sliders at 25, 19.37

Range of activities

Since the last update I have done the following:

14/1: 3km at 21s/m in 11:28.9. I was trying to go at 19 minute pace for a 5k to see how long I could go for! (Sliders)

15/1: 2o minutes, 5 rest, 10 minutes, doing 5,074m @21 and 2,536m @22 on the sliders.

16/1: Lazy day - I seem to remember painting the Mays room whilst others were sculling.

17/1: 5km erg for the trials - 19:10.5 @ about 24.5s/m (fixed).

18/1: Nice early morning for the trials in the first boat.

19/1: Tried to better my 5km time for the hell of it but nothing in my legs, just managed 19:23.9. Probably dropped to about 24s/m because of a lack of adrenalin at the end.

20/1: Nice little outing with some pieces at 30s/m in the 8. Struggled a bit, probably due to a distinct lack of any substantial breakfast.

21/1: Winter Head-2-Head. I liked this format - I tend to have a pretty quick recovery time and 5 minutes was plenty. The last stretch along the reach I certainly felt though!

22/1: 30 mins @21/22 - 7,572m (PB - and before breakfast too!). In the erg room but not on the sliders. It was nice to have some company from W1 as well - I'm normally alone at that time on a Sunday! Tennis later - wonder how my hands will feel?!

Cheers

Matthew

Rowing Week

Given that rowing week is now over I suppose I ought to carry on the updates as far as can remember:

8/1 - 19' Mueller pyramid to get used to the slides again. Failed miserably to get decent split times but then I was concentrating on stroke rate.
9/1 - Outing in 4+ with shoes that were too small.
10/1 - Outing in 8 in the morning and 4+ in the afternoon I think.
11/1 - The sculling day where I was the only one to stay upright in the morning.
12/1 - Two outings in the 8 today.
13/1 - Sculled in the morning and then a 4+ outing in the afternoon.
Did an erg at the boathouse - 5km in 19:25.1 at 20 s/m although I don't trust the splits on that machine.

Matthew

Lots of sculling

Here is my training from the last week:

Mon: Sculling, lock and back + reach
Tues: Sculling, lock + 2 reaches
Weds: Sculling, lock and back + reach
Thurs: Sculling, lock and back + reach +weights (see comment when I put it up)
Fri: Sculling, lock and back + reach
Sun: Weights, again see comment when I put it up

Last training at home

4 things that can be classed as exercise in the last week at home:

2/1 - Round of golf (at last). Scored 35 points at handicap of 28. Apart from one or two bad holes scored pretty well.

3/1 - Went to the gym - I did a 5km erg at 20 s/m in 19:36.7 and then some weights.
4/1 - Gym - 20 minutes - gentle 4,976m and then weights. Did a sprint 1km at the end in 3:39.9.
6/1 - Gym - 30 minutes erg of 7,557m (21 s/m). Managed to keep steady pace all the way.

Matthew

Rowing Week

Rowing week will begin from next Monday. I'm going to send out a general email once I'm back in Cambridge but the plan is to get to the boathouse for 09:30am on Monday to rig up the boats and then 10:00am for the rest of the week. We'll go out in fours and eights most mornings depending on how many people we have, then after lunch for anyone who wants more, we'll do stuff in fours, pairs, sculls and the tub, plus some random ergo sessions as well.

Hopefully the weather will be nice otherwise it's going to be coached and video-taped ergs!

Training from 26/12

26/12 - 30 mins at moderate resistance on an ancient cycling machine, kept it at 30km/h if you trust the speedo
28/12 - 40 min run up a beastly hill to a friend's house
29/12 - got down to 14 on a 20-1
2/1 - Weight training in the form of lugging a load of heavy furniture around and into a trailer :)

Happy new year!