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
Tuesday, October 31, 2006
Sunday, October 29, 2006
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.
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.
Friday, October 27, 2006
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
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
Sunday, October 22, 2006
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
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!
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!
Sunday, October 15, 2006
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.
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.
Sunday, October 08, 2006
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.
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.
Tuesday, October 03, 2006
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.
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.
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