Evening all,
I thought you all (Matt, Paul, Chris...) might like to know what I've been up to since bumps, and seeing that I've not been in a boat since then either (or near an ergo HAHAHAHAHA).
Anyway, as you can probably guess, I've been on my bike. I'm not going to go into great detail but since the last day of Bumps, I've done 1340 miles, including:
* a trip to southern Spain where we did 300 miles, including two category one climbs of 600m and 800m each. Lots of cool descents though, reached 50mph on one.
* one ten mile time trial where I did 24:40.
* BUSA Team Time Trial Champs; we did 1hr 19mins for the 32 miles, 8th in BUSA I think.
A week and a bit to go now until the 25 mile Individual Time Trial, really looking forward to it. All I need to decide is whether to shave my legs or not!
All the best,
Mark
Thursday, April 26, 2007
I really should note all my training and not just the ergs...
11/4 - 15k, 59.36.5 (1.59.2) @ 18
12/4 - 30 min, 8284 (1.48.6) @ 20
15/4 - 15k, 59.34.2 (1.59.1) @ 18
16/4 - 17k, 1.07.56.4 (1.59.8) @ 18, 158hr
18/4 - 4015, 15.46.5 (1.57.8) @ 18 Failed 17k. Didn't feel to good so did 3 500m sprints - 1.37.7, 1.35.4, 1.33.1
19/4 - 15k, 59.49.2 (1.59.6) @ 18, 160hr
25/4 - 2k, 6.44.1 (1.41.1) @ 27
25/4 - 10k, 39.34.2 (1.58.7) @ 18
26/4 - 15k 59.19.5 (1.58.6) @ 18
Other stuff I can remember is 2 weights sessions per week, a number of sculling outings and a race, a couple of outings and a race at Bedford in a 4.
12/4 - 30 min, 8284 (1.48.6) @ 20
15/4 - 15k, 59.34.2 (1.59.1) @ 18
16/4 - 17k, 1.07.56.4 (1.59.8) @ 18, 158hr
18/4 - 4015, 15.46.5 (1.57.8) @ 18 Failed 17k. Didn't feel to good so did 3 500m sprints - 1.37.7, 1.35.4, 1.33.1
19/4 - 15k, 59.49.2 (1.59.6) @ 18, 160hr
25/4 - 2k, 6.44.1 (1.41.1) @ 27
25/4 - 10k, 39.34.2 (1.58.7) @ 18
26/4 - 15k 59.19.5 (1.58.6) @ 18
Other stuff I can remember is 2 weights sessions per week, a number of sculling outings and a race, a couple of outings and a race at Bedford in a 4.
Pre-Term Training
From monday to saturday last week, i sculled every morning, for about an hour and a half on average, and erged in the evening. i did some 2500m intervals with 7' rest, the first time getting 1:50.0 then stopping halfway through the next, then doing 1:49.1 and 1:49.7 (or something similar) then stopping on the third, and finally on friday doing 1:48.4, 1:49.1, 1:49.7. i also did a 15k on the thursday @20, with 1:57.5 splits, which i was pretty happy with. did about 10k of a gentle 15k with lil pete then stopped so i didn't miss dinner, and then had a couple of days off apart from a cricket match before the 2k test, where i got 6:53.2, which is, i think, about 18s faster than my previous pb, so again i'm pretty happy with that, i think i paced it really well
Sunday, April 22, 2007
Winding down to the 2k test
So not much this week again, but what I have done has been quite useful:
18/4 - 2k test in 6:58.6 (@33). This was annoying, 0.1s outside my PB. Did weights and core and then sprinted back on the bike in 9:42 (which is a PB).
21/4 - (Back at King's) Decided to do a 5k, but couldn't find my 5k tape. I did find the 2k tape though, so did the obvious thing. Glad I did - 6:56.9 @33. That is a PB.
22/4 - 60' @19, 14,161m. HR 165. Then went to the gym to do a few weights and core exercises.
That will be my last training before the proper test on Wednesday. I like my new strategy, it works well.
I sit at 1:42s until 600-700m in. This is about the point when it starts to get harder to maintain, so I settle to 1:45s/1:46s for 600m. The plan then is to take it up 1 every 100m or so, and sprint the last 200-300m. I haven't quite sorted the last 700m yet, but I think a bit of adrenaline will help on Wednesday.
18/4 - 2k test in 6:58.6 (@33). This was annoying, 0.1s outside my PB. Did weights and core and then sprinted back on the bike in 9:42 (which is a PB).
21/4 - (Back at King's) Decided to do a 5k, but couldn't find my 5k tape. I did find the 2k tape though, so did the obvious thing. Glad I did - 6:56.9 @33. That is a PB.
22/4 - 60' @19, 14,161m. HR 165. Then went to the gym to do a few weights and core exercises.
That will be my last training before the proper test on Wednesday. I like my new strategy, it works well.
I sit at 1:42s until 600-700m in. This is about the point when it starts to get harder to maintain, so I settle to 1:45s/1:46s for 600m. The plan then is to take it up 1 every 100m or so, and sprint the last 200-300m. I haven't quite sorted the last 700m yet, but I think a bit of adrenaline will help on Wednesday.
Tuesday, April 17, 2007
Cycling and erging
Last week I went to the gym 4 times (so 80 miles of cycling), and did an average of about 10k on the erg when i was there, in the last session did a 15k @ 20 with 2:00.6 splits. Over the weekend I rested and moved back up to Cam, and yesterday did another 15k @ 20 with 1:59.6 splits, though the rate crept up at the end. Going to start some sprint work this week, and do some sculling. I went this morning but, as chris was happy to point out, i had the riggers the wrong way round so i spent the whole outing trying not to crab.
Sunday, April 15, 2007
A fairly poor week
But here we go anyway:
9/4 - 15 holes of golf.
10/4 - 4x500m, 1'r. 1:42.4 @33, 1:42.3 @34, 1:41.7 @34, 1:42.6 @35. Last one was awful. So did long weights and core session. Sprinted back on the bike in 10:00.
11/4 - Failed a 30' effort about 2k in. There was just nothing there. So did long weights and core session.
13/4 - Played a round of golf and then went to the gym. 2x1k, 1'r. Gave up 500m into the second, the first was 3:24.9 @33. So, did long weights and core session (there's a pattern developing here). Sprinted back in 9:50.
14/4 - Cycled to tennis and played for about 3 hours.
15/4 - 2x1k, 1'r (I wanted to finish this time). 3:24.8 @33 and 3:31.8 @33. Long weights and core session, sprinted back in 9:45.
I was pleased with my effort earlier - given how sore my legs were. Let's see if I can improve this week. I'd like to do a practice 2k. I have a cunning new strategy to test...
9/4 - 15 holes of golf.
10/4 - 4x500m, 1'r. 1:42.4 @33, 1:42.3 @34, 1:41.7 @34, 1:42.6 @35. Last one was awful. So did long weights and core session. Sprinted back on the bike in 10:00.
11/4 - Failed a 30' effort about 2k in. There was just nothing there. So did long weights and core session.
13/4 - Played a round of golf and then went to the gym. 2x1k, 1'r. Gave up 500m into the second, the first was 3:24.9 @33. So, did long weights and core session (there's a pattern developing here). Sprinted back in 9:50.
14/4 - Cycled to tennis and played for about 3 hours.
15/4 - 2x1k, 1'r (I wanted to finish this time). 3:24.8 @33 and 3:31.8 @33. Long weights and core session, sprinted back in 9:45.
I was pleased with my effort earlier - given how sore my legs were. Let's see if I can improve this week. I'd like to do a practice 2k. I have a cunning new strategy to test...
Thursday, April 12, 2007
So we did lose to Sri Lanka
And Australia. And nearly to Bangladesh as well. I think the only thing more hopeless than the England cricket team is the belief that M1 might be doing some training...
2/4 - 15k @17. HR 169, 1h03:50.5. Hot and machine crap. Not using that one again.
3/4 - 4x500m, 1'r. 1:42.7 @33, 1:42.3 @34, 1:41.3 @34 and 1:40.1 @36. Weights and core session after.
4/4 - 3x10', 4'r. Rate build. R24 for 4', 26 for 3', 28 for 2' and then 30 for 1'. Up 2 for each 10' section. Got 2708m, 2730m, and 2734m.
5/4 - 5k @29 - 18:22.9. Not horrendous, but not great - 4th km went slower when I should have been picking the speed up.
7/4 - Played tennis in the morning and then went to watch the Boat Race. Saw Kiera, Sophie and Grey up there.
8/4 - Had headache so decided against training. Proved to be a good decision, spent entire morning dozing off.
Week started well and tailed off. The 4x500m was alright - came out at 6:46. I just need to work out how to do that without the rest periods...
2/4 - 15k @17. HR 169, 1h03:50.5. Hot and machine crap. Not using that one again.
3/4 - 4x500m, 1'r. 1:42.7 @33, 1:42.3 @34, 1:41.3 @34 and 1:40.1 @36. Weights and core session after.
4/4 - 3x10', 4'r. Rate build. R24 for 4', 26 for 3', 28 for 2' and then 30 for 1'. Up 2 for each 10' section. Got 2708m, 2730m, and 2734m.
5/4 - 5k @29 - 18:22.9. Not horrendous, but not great - 4th km went slower when I should have been picking the speed up.
7/4 - Played tennis in the morning and then went to watch the Boat Race. Saw Kiera, Sophie and Grey up there.
8/4 - Had headache so decided against training. Proved to be a good decision, spent entire morning dozing off.
Week started well and tailed off. The 4x500m was alright - came out at 6:46. I just need to work out how to do that without the rest periods...
Tuesday, April 10, 2007
To stop Tancock gaining total monopoly on the posting...
Lots of random bits from during term and since. There are a couple of gaps owing to going home for a week and hurting my elbow after falling downstairs. But there is still a fair bit.
15/1 - 5k, 17.24.9 (1.44.4) @ 25
17/1 - 15k, 59.02.3 (1.58.1) @ 18
18/1 - 15k, 59.34.6 (1.59.1) @ 18
19/1 - 15k, 59.08.5 (1.58.2) @18
28/1 - 15k, 59.28.2 (1.58.9) @ 18
31/1 - 15k, 59.06.4 (1.58.2) @ 18
4/2 - 15k, 59.24.7 (1.58.8) @ 18
6/2 - 15k, 59.27.1 (1.58.9) @ 18
13/2 - 15k, 59.39.9 (1.59.3) @ 18
14/2 - 15k, 58.38.6 (1.57.3) @ 18
20/2 - 15k, 59.56.3 (1.59.8) @ 18, 165hr
22/2 - 15k, 59.46.6 (1.59.5) @ 18, 164hr
24/2 - 10k, 39.33.7 (1.58.6) @ 18
14/3 - 15k, 59.40.2 (1.59.3) @ 18
15/3 - 15k, 59.30.9 (1.59.0) @ 18
22/3 - 2k, 7.45.4 (1.56.3) @ 19
22/3 - 10*2 mins on, 1 min off (idea was a min at 1.45 and then a min at 1.40), 1.42.0, 142.5, 1.41.8, 1.41.8, 1.42.0, 1.42.3, 1.42.0, 1.42.8, 1.42.3, 1.42.3
23/3 - 15k, 59.28.1 (1.58.9) @ 18
24/3 - 15k, 1.00.55.1 (2.01.8) @ 18 (slow owing to numerous interuptions!)
25/3 - 15k, 59.32.4 (1.59.0) @ 18
26/3 - 15k, 59.26.4 (1.58.8) @ 18
27/3 - 15k, 59.23.7 (1.58.7) @ 18
29/3 - 13k, 48.58.3 (1.53.0) @ 21
30/3 - 15k, 59.30.7 (1.59.0) @ 18
31/3 - 15k, 59.53.0 (1.59.7) @ 18, 161hr
1/4 - 17k, 1.07.53.6 (1.59.8) @ 18, 158hr
2/4 - 15k, 59.34.6 (1.59.1) @ 18
3/4 - 15k, 59.40.1 (1.59.3) @ 18
10/4 - 15k, 59.37.8 (1.59.2) @ 18
I have also been going down to the gym to do weights a couple of times a week for the last couple of weeks and here have also been a few random outings thrown in there as well.
15/1 - 5k, 17.24.9 (1.44.4) @ 25
17/1 - 15k, 59.02.3 (1.58.1) @ 18
18/1 - 15k, 59.34.6 (1.59.1) @ 18
19/1 - 15k, 59.08.5 (1.58.2) @18
28/1 - 15k, 59.28.2 (1.58.9) @ 18
31/1 - 15k, 59.06.4 (1.58.2) @ 18
4/2 - 15k, 59.24.7 (1.58.8) @ 18
6/2 - 15k, 59.27.1 (1.58.9) @ 18
13/2 - 15k, 59.39.9 (1.59.3) @ 18
14/2 - 15k, 58.38.6 (1.57.3) @ 18
20/2 - 15k, 59.56.3 (1.59.8) @ 18, 165hr
22/2 - 15k, 59.46.6 (1.59.5) @ 18, 164hr
24/2 - 10k, 39.33.7 (1.58.6) @ 18
14/3 - 15k, 59.40.2 (1.59.3) @ 18
15/3 - 15k, 59.30.9 (1.59.0) @ 18
22/3 - 2k, 7.45.4 (1.56.3) @ 19
22/3 - 10*2 mins on, 1 min off (idea was a min at 1.45 and then a min at 1.40), 1.42.0, 142.5, 1.41.8, 1.41.8, 1.42.0, 1.42.3, 1.42.0, 1.42.8, 1.42.3, 1.42.3
23/3 - 15k, 59.28.1 (1.58.9) @ 18
24/3 - 15k, 1.00.55.1 (2.01.8) @ 18 (slow owing to numerous interuptions!)
25/3 - 15k, 59.32.4 (1.59.0) @ 18
26/3 - 15k, 59.26.4 (1.58.8) @ 18
27/3 - 15k, 59.23.7 (1.58.7) @ 18
29/3 - 13k, 48.58.3 (1.53.0) @ 21
30/3 - 15k, 59.30.7 (1.59.0) @ 18
31/3 - 15k, 59.53.0 (1.59.7) @ 18, 161hr
1/4 - 17k, 1.07.53.6 (1.59.8) @ 18, 158hr
2/4 - 15k, 59.34.6 (1.59.1) @ 18
3/4 - 15k, 59.40.1 (1.59.3) @ 18
10/4 - 15k, 59.37.8 (1.59.2) @ 18
I have also been going down to the gym to do weights a couple of times a week for the last couple of weeks and here have also been a few random outings thrown in there as well.
Wednesday, April 04, 2007
Training since bumps
After bumps i was pretty lazy, only really started training again in the last couple of days or so.
After bumps:
a HARSH circuits session, i was sore for about 5 days!
bit of rugby sevens, almost everyone was either slow or rubbish so not much exercise
couple of (gentle) 40 mile bike rides between my house and croydon
a week of pretty hard skiing
start of training:
monday: 10 miles bike ride to gym and 10 back, a gentle 5k to get back into it, and about an hour and a half of weights. i wasn't going to do any erging at the gym, because the ergs were so rubbish, but i walked in and they had 2 brand new model e's sitting in the corner. they are soooo nice to use :D
wednesday: spent the morning using a post hammer to drive fence posts. the hammer is about 25kg, each post needed hitting about 20 times, did 30 posts, so 600 reps at 12kg :D. cycled to gym and back, did about 9k at 2:01 splits plus about half an hour of weights
After bumps:
a HARSH circuits session, i was sore for about 5 days!
bit of rugby sevens, almost everyone was either slow or rubbish so not much exercise
couple of (gentle) 40 mile bike rides between my house and croydon
a week of pretty hard skiing
start of training:
monday: 10 miles bike ride to gym and 10 back, a gentle 5k to get back into it, and about an hour and a half of weights. i wasn't going to do any erging at the gym, because the ergs were so rubbish, but i walked in and they had 2 brand new model e's sitting in the corner. they are soooo nice to use :D
wednesday: spent the morning using a post hammer to drive fence posts. the hammer is about 25kg, each post needed hitting about 20 times, did 30 posts, so 600 reps at 12kg :D. cycled to gym and back, did about 9k at 2:01 splits plus about half an hour of weights
Double and HORR
OK, post 3 of 3.
26/3 - Gentle 1x outing.
27/3 - 2 reaches in the double with Emma L.
28/3 - 2x outing - lock and back.
29/3 - Outing in Robs VIII. Only one sub into the crew racing the HORR and the outing went pretty well.
30/3 - 2x outing where Chris Smith taught us to steer properly.
31/3 - HORR race. Got abandoned after first division went off and many boats sank or didn't finish. We did not sink in the row there or back, but Rob Roy I did - which was fairly amusing.
Came home on Sunday, so am now back at the gym. Ergs aren't great, my bike has suffered from a winter in the garage doing nothing and I don't have access to a car. But I'm not moaning - I am at least getting a lot of reading done. Now to go and watch England get whipped by the Sri Lankans...
26/3 - Gentle 1x outing.
27/3 - 2 reaches in the double with Emma L.
28/3 - 2x outing - lock and back.
29/3 - Outing in Robs VIII. Only one sub into the crew racing the HORR and the outing went pretty well.
30/3 - 2x outing where Chris Smith taught us to steer properly.
31/3 - HORR race. Got abandoned after first division went off and many boats sank or didn't finish. We did not sink in the row there or back, but Rob Roy I did - which was fairly amusing.
Came home on Sunday, so am now back at the gym. Ergs aren't great, my bike has suffered from a winter in the garage doing nothing and I don't have access to a car. But I'm not moaning - I am at least getting a lot of reading done. Now to go and watch England get whipped by the Sri Lankans...
Sculling again!
Simon Hames has let me go out in the Leys school sculls - I was most pleased to get back into it.
19/3 - Light paddle in 1x.
20/3 - Sculling outing in the snow - fairly gentle.
21/3 - 15k @17, 1h03:58.4, HR169.
23/3 - 15k @18, 1h03:41.8, HR165.
24/3 - Was going to go to the gym, but it was closed, so went and did a 2k test instead. 6:59.1. I was pleased with this (only 0.6s off my PB).
25/3 - Ely cycle ride in 2h38:28 (headwind there, tailwind back). Then 15k @18, 1h03:43.5, HR 163.
I was pleased with the 2k test, because it was done with little real land training. I need to make it hurt a bit more and build up some power - there is another 10s there at least - I'm sure of it.
19/3 - Light paddle in 1x.
20/3 - Sculling outing in the snow - fairly gentle.
21/3 - 15k @17, 1h03:58.4, HR169.
23/3 - 15k @18, 1h03:41.8, HR165.
24/3 - Was going to go to the gym, but it was closed, so went and did a 2k test instead. 6:59.1. I was pleased with this (only 0.6s off my PB).
25/3 - Ely cycle ride in 2h38:28 (headwind there, tailwind back). Then 15k @18, 1h03:43.5, HR 163.
I was pleased with the 2k test, because it was done with little real land training. I need to make it hurt a bit more and build up some power - there is another 10s there at least - I'm sure of it.
I'm back
After a horrendously long delay thanks to laziness I have finally got around to updating my training on here. So, here is post number 1 of 3, starting after Bumps.
5/3 - Ran King's to Baitsbite and back in 58:15.
7/3 - 15k @17, 1h03:38.8. HR 162.
12/3 - 4- outing with Rob Roy BC.
13/3 - 8+ outing with Robs.
15/3 - Comic Relief Row 1 - about 14k in 1h02, HR 155. Didn't push it as I was feeling awful.
16/3 - 4- outing with Robs. Comic Relief Row 2 - 21,098m (half-marathon). 1h26:56.5 @23, HR 181. Got through first 15k sub 2:00 splits but then blew up.
17/3 - 8+ outing with Robs including 3 pieces of the head course. Also ran around pretending to play rugby.
Not a bad start after Bumps, but needed to take the training up another level.
5/3 - Ran King's to Baitsbite and back in 58:15.
7/3 - 15k @17, 1h03:38.8. HR 162.
12/3 - 4- outing with Rob Roy BC.
13/3 - 8+ outing with Robs.
15/3 - Comic Relief Row 1 - about 14k in 1h02, HR 155. Didn't push it as I was feeling awful.
16/3 - 4- outing with Robs. Comic Relief Row 2 - 21,098m (half-marathon). 1h26:56.5 @23, HR 181. Got through first 15k sub 2:00 splits but then blew up.
17/3 - 8+ outing with Robs including 3 pieces of the head course. Also ran around pretending to play rugby.
Not a bad start after Bumps, but needed to take the training up another level.
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