Madatraining :D

Not exactly training, but this is what I have done:

Climbed the second highest mountain on the islnd (2658m so not exactly altitude training!) but did carry all my own stuff, i.e. tent etc. so that i didn't have to pay for a porter. This was 3 hours walking on the first day, 10 hours or so on the second day, and then a 3 hour hike on the last day in monstrous heat.

Alsdo just come back off another 2 days of hiking in another national park. First day was approximately 6 hours of walking (maybe 5) at a gentle, Helen-limited pace :D, the second day was miore hardcore because helen had left, still 6 hours but got my guide to walk much faster, we took about 3 hours less than most groups do, and beat people who went most of the way in a 4x4 despite leaving at the same time, if not after.

Off to some paradise island now, looks like we can rent bikes so hopefully I'll get some good cycling in, but to be honest my legs are staying strong while my heart rate doesn't get over about 140 so i'll be needing aerobic work when i get back :D

Train you ugly bastards, I don't want to be bumped in Lents.

Not a great deal to report

Well unless, by some coincidence, someone else is blogging right now, it looks like it's up to me to kick of xmas blogging. Which is pretty awful because i myself have managed bugger all. I took the first week off to let my hand heal, sounds wimpish, but every time i erged my thumb split open and made a real mess. Then this week:

Sunday: Outing with Abingdon rowing club - cut short by a broken rudder and a flooding river
Tuesday: 5k - technique erg, didn't push it
Thursday: 10k - time unknown, the monitor froze up and stopped working, so i had to stop and start. Bit miffed cos it felt pretty good.
Saturday: Outing with Abingdon rowing club, good steady state outing with nooo traffic. Bliss.

Whilst on the river this morning, i was told that i was too upright, and should lean back further at the tap down. Like we always say i exaggerated the change, and was told i still needed to lean back further, despite being practically horizontal. I don't want to go too far, and it's what I'll concentrate on predominately when erging this week. So anyone, and particularly BRATHWAITE, what sort of angle are you aiming for at the tap down? How far back do you lean? Any advice would be welcome.

Anywho Merry Christmas Chaps,

Joe

mountain conquered, physically and mentally

wooop! just got back off one of the most exhilirating rides of my life, the mountain road which i've always considered a personal landmark to be able to ride up it has been rode up

the 3 mile stretch of the steepest road ive ever cycled on took about 25 minutes, coming back down was much more fun though, i went the fastest i ever had, at least 45 mph, possibly 50, but i had a headwind on the way down so unsure. i still have a smile on my face after it. hehe. unfortunately i havent got a new speedo for the bike after the old one got nicked so i've no idea what sorts of speeds i was doing, but from previous experience i can say i topped out on at least 45 mph.

anyways the lastest training, tbh not much but whatever:
tuesday: run 20 minutes (i know bollocks)
wednesday: ~10 mile ride, bout 50 minutes.


hope everyone's training more than they are blogging :D

Willy.

training this month

yoyo, sorry i haven't posted in a while, i urr, forgot, or something, anyways, training has consisted of cycling and running as i cannot get to an erg, as i am too poor, and i also dont want to. running is usually 30-40mins, i can't run much longer than this in one go as i will get shin splints very quickly otherwise, i have finally bought some proper running shoes though, which has helped a lot, cycling is always at least 35 km. typically ive been training 3/4 times a week, but not really doing much else.

last ten days:
thursday - 40 km ride, speed unknown
weekend no training,
wednesday - 40 minute run
friday - 40 mile ride, 2:20:00, 17.1mph (over brecon beacons btw)
today - i plan to go for a 40 minute run this evening

laters,
willy.

A song to finish

Right, a short post this week as I am off to the Lake District on Monday and then straight to Lancaster (literally), a combination which means I can't train this weekend if I want my training kit to be washed in time. So here it is:

15/9 - 4x6k (2'r) @18. 2:01.8, 2:01.7, 2:01.7, 2:01.3.
16/9 - 3x7k (2'r) @18. 2:01.7, 2:01.6, 2:01.3.
17/9 - 15k @18. 1:57.8.
19/9 - 5k Test (free rate) @28. 17:37.3 (1:45.7 splits), PB.

After that erg this morning I'm going to be in a good mood all day. That's almost 10s off my previous best, and it is still the best feeling in sport to put all that effort in and see it pay off. Incidentally I just weight adjusted that online - it's the equivalent of 16:40 for a 90kg guy, 16:17 for a 100kg guy. There is also a height, location and pansy adjustment factor which means that for a 6'7" bloke who lives near the Tideway and is a bit of a girl, that is the equivalent of him going faster than his girlfriend...

Anyway, I thought I'd sing you a song to finish. I thought about 'We'll Meet Again', but that's a bit depressing and old. So, instead, I thought I would celebrate the fact that my grand total for the summer was 807km (about 502 miles) on the ergo. So here goes:

http://www.youtube.com/watch?v=OEMYYNLbEtw

Good luck to you all for next year and whatever you do, don't get bumped by Fitz.

Total failure

So, my reasons for posting on the blog was to inspire the rest of KCBC into doing some training and to make people feel like they weren't the only ones trying to do something. Well that failed miserably didn't it? So I'm going to turn to mild gloating:


8/9 - 3x7k @18 (2'r). 2:01.8, 2:01.7, 2:01.4.
9/9 - 4x6k @18 (2'r). 2:01.9, 2:01.8, 2:01.7, 2:01.6.
10/9 - 15k Fartlak (10 @20 every 1k). 1:59.5 on average - was really tough for some reason today.
11/9 - 3x7k @18 (2'r). 2:01.8, 2:01.7, 2:01.6.
12/9 - 4x6k @18 (2'r). 2:01.8, 2:01.7, 2:01.6, 2:01.5.
13/9 - 15k @18. 1:58.3. This was wonderful. So easy. It won't last...


Anyway, so that takes my grand total to 742km for the summer. And here's the mild gloating - I've been training most of the summer so starting rowing again is going to be a lot less painful for me than the rest of you...

Mileage

After the pathetic 15k attempts at the end of August, I rested for a few days intending to return for 3 weeks of decent training. I started off with some gentle exercise - on the 30th I cycled to tennis, whilst 3 days before I cycled with my sister down to Medway rowing club and went on a bike ride while she went out sculling. I reckon I did 18k of rolling hills in addition to the 5k or so each way to the club. Anyway, after that:



1/9 - 3x6k (2'r) @18. 2:01.8 (all three).
2/9 - As above, 2:01.8, 2:01.7, 2:01.6.
3/9 - 60' exercise bike. 20.9 miles.
4/9 - 3x7k (2'r) @18. 2:01.7, 2:01.6, 2:01.6.
5/9 - 4x6k (2'r) @18. 2:01.8, 2:01.7, 2:01.7, 2:01.5.
6/9 - 15k @18. 1:58.8.


So, a fairly solid return to training. I was not far off 100k for the week, which is usually a good sign. My grand total for the summer (to the 6th) is now 622km on the ergo (excluding warm-ups etc.). It is possible that by the end of the summer training I will pass 750km. Yet strangely it really doesn't seem like I've done an awful lot.

back

I am currently in a state of limbo as my club changes over from summer to winter training. No rowing has been availible since my return and since I am not in any racing crews, I may not get to row any more at all. However, circuit sessions start up soon (tuesday?) and I have been bike riding in the meantime - clocking up a pb that I then forgot on my shorter bike ride course.

In other news, I recently discovered what might just be the best inspirational pre-race movie. It is a movice of success in the face of sporting adversity with a street-wise undertone that appeals to my rough urban upbringing. I present to you the trailer:

http://www.youtube.com/watch?v=cQNMxzhYaT4

I personally commit as captain to providing a DVD copy of this film for the Fairbairns M1 crew to watch pre race, since we all know the difference quality cinema the likes of 'Any Given Sunday' can have on race performance. If that is not incentive to train i don't know what is; I am gonna train so fuckin hard to get a place in said M1 crew.

Various

I haven't been training too hard, but I have been running a couple of times, sculling, an outing in the pair and also an erg. Hopefully I will do something loggable at some point. I did do 10 mins at about 1:46.5 on the erg so I guess that is fairly decent.

The best of times, the worst of times

Apologies for the delayed update, I was actually back in Cambridge for a few days last week and forgot to update for the millions that read this website...

12/8 - 4x6k @18 (2'r) 2:01.8, 2:01.8, 2:01.8, 2:01.6.
13/8- 15k Fartlak as before, 1:57.8 @18 average.
14/8 - 60' on exercise bike - 20.4 miles. 3 circuits of endurance weights.
15/8 - 4x6k @18 (2'r) 2:01.8, 2:01.8, 2:01.7, 2:01.6.
16/8 - 5k test @26 (rate capped 28). 18:16.5 (1:49.6).

As you can see the 5k test was awful. 1500m in, and my legs were gone. I kept going and managed to keep it under an average of 1:50 splits, but no-one likes to see 1:57s at any point in a 5k test. I left for Cambridge, more than a bit miffed at my performance. So, that evening:

16/8 - 5k test, take 2. 17:46.8 (1:46.6) @27. PB.

Then:

17/8 - 15k @18. 2:06.4. I really struggled with this, so took a few days off.
25/8 - 15k @18. 2:04.8. Still not back to normal.

It appears the second 5k test was a last show of resistance. I think I suffered from the same problem as when I was at the lightweights - I just wasn't eating enough. I lost 8lbs plus in four weeks, so clearly I wasn't getting enough calories in me. It is a stupid mistake, especially as I made the same one before. So, I am going to have to start thinking very carefully about nutrition, especially once I start cooking for myself in Lancaster.

Mr T's Friend

This week I have been making friends with Mr T's best friend (pain). This was caused by the weights session on Thursday, where my non-existent muscles were put through a pretty tough workout. The rest of the week went like this:

5/8 - 4x6k @18 (2'r). 2:01.8 (@17), 2:01.6, 2:01.6, 2:01.3.
6/8 - 15k Fartlak. 10 firm strokes @20 (1:49-1:50) every 1k. Steady state was @18, 1:59ish splits. 1:57.8 @18 average.
7/8 - 60' on exercise bike, 20.3mi. Endurance weights - 3 circuits of 30 reps.
8/8 - 4x6k @18 (2'r). 2:01.9, 2:01.7, 2:01.7, 2:01.6.
9/8 - 15k @18. 1:59.4. Slower than usual, but consistent.
11/8 - 30' @20 test. 8,044m (1:51.8). PB.

I was really pleased with the half hour this morning - it was a good effort throughout and gives me hope that I am gaining power. At the moment I will stick with just one endurance weights session per week and see how that goes.

As for everyone else, I hope you are doing more training than this blog suggests. Training can be tough, but the three days I spent this week unable to walk properly were definitely worth it when I did that erg this morning. The Olympics are brilliant for inspiration if you need some...

I'm ill

Last week started off quite well:

Monday - 8k erg (1:59 ish) plus 2 mile run to station plus 6 mile cycle home
Tuesday - 10k erg (1:58 something) plus the run and cycle
Wednesday - Cycled to the station in the morning

But then on Thursday I started feeling a bit ill (headache and cough essentially). On Saturday it was quite bad but I felt much better by Monday so did a gentle 6k (2:01 splits) to get back into things. This erg definitely convinced me I wasn't well, it was a definite struggle. Yesterday did a 10k at 1:59.9 which felt much easier but once I stopped I got really dizzy. I then spent two hours standing in wet clothes last night waiting for a train to turn up and now I'm thoroughly ill and missing work. Pretty sure I'll be fine by tomorrow but I haven't done my own erg test which is a bit annoying. At least nobody else could be arsed either.

WiiiiiiiiiFit

Since one of those WiiFit boards has turned up at home, I have been spending some of my evenings trying to get on the top of the leaderboard for all of the games. Yes I really am that competitive...

29/7 - 4x6k @18 (2'r). 2:01.9, 2:01.8, 2:01.8, 2:01.8.
31/7 - 3x7k @18 (2'r). 1:59.4, 1:59.6, 1:59.4.
1/8 - 20k @18. 2:01.8.
2/8- Tennis. 15k @18. 1:58.4.
4/8 - 5k test @25 (rate capped). 17:56.8 (1:47.6).

Really pleased with the erg test as it is my second fastest ever and I was feeling that I wanted to take the rate up in the last mile or so. However, I still feel short on power so will probably start to bring in some weights this week (my current weight is 10.13-11.2).

Incidentally, I hope Richard means that his dunking in the Thames was beneficial because he swallowed something radioactive that has turned him into a super hero (with a 6 minute 2k). Or at least made him into a bit more of a man...

Lack of training

Busy week with work and various family events, so haven't had a chance to train since tuesday. That is a legit claim, it's not that i'm arsing about. So anywho:

Mon: 1/2 hr weights
Tue: 10k, 40:47.1 PB

Jungle erg

This week I went single sculling
I fell in the Thames
Twice
In one day

Besides that I had two equally productive quad outings (despite what you may think, that means good, the single outing was really good for me and I was subbing into the quads for race practice - sculling at race pace scares the shit out of me though)

I am saving the prime number erg test for while I am on holiday - I leave tomorrow to go out into the jungle where I expect to find a nice concept 2 waiting for me. Nobody else should use the excuse that they didn't erg cos they were in the jungle though or I will get suspicious. Keep going even without my guidance for the next fortnight, or heck, even start some training
Rizchard

Why we went down 1 in bumps...

The rest of my week went as follows:

Day 2. Went well off the start and held the crew behind comfortably for 350m. Then we hit wash going into 1st post corner and got bumped halfway down the gut. I have never really experienced such a fade in speed from any crew, and it was basically all due to poor technique when it got rough. Shame as it meant being bumped by a boat I think we were better than.

Day 3. We rowed over in some style, not as good as Peterhouse in Mays, but pretty good. There was then some mix up as to where the finish was (mainly my fault as I assumed that the beer tree was after the finish and the Georgina wouldn't be on the course) and we technically got bumped. Luckily they didn't claim their bump and we got away with it.

Day 4. We were just getting going (the boats either side up us sprinted off the start but were both beginning to fade) when the division was stopped owing to a cox being in the water after a bump higher in the division. There was no re-row so the race was something of an anti-climax.

Fun in the gym

Richard, how can you blame your technique issues on King's? We had very little coaching all year and the one guy who did coach us used to swear at you for not doing what he said...

Anyway, I've had a pretty good week. I didn't stroke a boat down 1 in a set of Bumps for the second time this year (commiserations Chris by the way), and my training has been quite useful:

22/7 - 3x7k (2'r). 1:59.7 (@17), 1:59.8 (@18), 1:59.7 (@18).
23/7 - 4x6k @18 (2'r). 2:01.8, 2:01.8, 2:01.7, 2:01.4.
24/7 - 15k @18. 1:58.9.
25/7 - 4x6k @18 (2'r). 2:01.8, 2:01.9, 2:01.7, 2:01.7.
26/7 - Cycled to tennis; 15k @18, 1:58.7.
28/7 - 30' @20 test. 8,010m (1:52.3).

That last erg was 7m off my (rate 20) PB I set in April, shortly before pulling 6:45 in the erg test. So I'm pretty pleased with that as it shows my power and base fitness is pretty good.

Incidentally, my reasons for posting on the blog are to give you all some idea of the kind of off-season training I am doing. Basically, I am doing alternating days of tougher, shorter ergs and longer, easier ones. As for weights, I ought to bring those in at some point, but will probably wait until I drop under 11 stone (was 11.1 this morning). At the moment I am training presuming that I want to get in a top Lancaster crew for Henley next year, and possibly to do something lightweight in the summer regattas.

Thats gHey Paul..

...but that shouldn't stop anyone doing it

On top of my 5K last week, done 3 more outings, 4+, 4x and 2x, my sculling was coming on quite nicely until our coach made us wind up to 30spm and we almost capsized :(

I would like to state now, the way we are told to row at King's is not 'wrong', rather, as another coach at my club put it, 'different, and a pain in your arse if you go to row somewhere that does it different' (as I am at the moment).

JJ Week 5

Wed: 10k, 40:57.7 pb
Fri: 1/2 hr, 7408m pb
Sat: 10k, 41:18.0

Erg Test This Week

I'm bored with all these nice round numbers and sensible distances in our erg tests, and so this week the test is:

4219m, 331s rest, then 4217m. These are my three FAVOURITE prime numbers of all time. Yes, I am this bored. How many people will go slower on the second one, despite having a 2m head start?

Rowing again

Well, a late update, due to the fact I was rather late in doing my erg test, and in the end it was a rather un-impressive 19:04, which by my reckoning empowers Paul to set any test he so desires (unless anyone can post a better score before he sets it)

I got back to my old rowing club and have had 4 outings in the past week, an 8+, a 4+ and two 2x outings, one of which I had to steer and almost crashed into a bridge the arch of which was probably 4 times the width of the Cam, I'm not sure I'll be allowed to do that again. Anyway, it's good training and they have a couple of great coaches who, of all things, have said the drive phase I learnt at King's is categorically wrong, would encourage more people to join a club where possible.

Rizchard

Getting my own way.....

After an unfortunate injury to the stroke of Chesterton I we now have a bit of a KCBC sandwich going on, with me at stroke and Twigg at bow. This has meant that I have slowly but surely managed to convince them that rowing like me is a good idea. Mainly this has been done by ignoring suggestions to the contrary. Anyway we rowed over last night and will hopefully do the same tonight ahead of the fast starting (ie no stamina) X-Press I behind us. If we can do that there are potential bumps on 99's II and Robs II later this week.

5k test plus some more bits and pieces

The erg monitor hasn;t been replaced yet, however hasnow decided to occasionally work so I managed to do my 5k, also vaguely rate-capped it at 25 (but took the rate up at the end). Did 18:31 without too much trouble which I'm happy with given I haven't really got going with training yet. Have done a few bits and pieces on the erg but nothing long enough to count as training (it's surprising how much more boring it is without a working monitor!) however I've done a fair few cycles between the station and home, as well as jogging from mclaren to woking station after my erg today (about 3 miles I think, haven;t actually measured though). Going to start training properly now.

The way train times work out it's a bit difficult for me to do 15k's (i.e. I would get home at 10.30pm), so I'm planning on doing slightly shorter, 10k/30' type ergs, which along with the cycling and occasional jogging to the station (which I think I might try and do regularly as I'm considering doing Tough Guy this year) should work well I think. A full day would then be 2 6 mile bike rides, a 10k erg and a 3 mile jog, though I doubt i'll manage that very often :D

Captaincy fun, Richard?

I see the keenness to do some training over the summer is as high as usual... This week I kept my sister company as she was in Durham training for Nat Champs. I got access to an ergo whilst she was doing long outings, so with nothing better to do I did some long ergs:

8/7 - 3x6k @18 (2'r). 2:00.2, 2:01.4, 2:01.5.
10/7 - 3x6k @18 (2'r). 1:59.9, 1:59.9, 1:59.8.
13/7 (in Durham now) - 45' @18, 1:58.3.
14/7 - 20k @18. 2:02.5.
15/7 - 3x7k @18 (2'r). 1:59.9, 2:00.7, 2:00.7.
16/7 - 4x6k @18 (2'r). 2:02.3, 2:02.4, 2:02.3, 2:01.9.
17/7 - 4x7k @18 (2'r). 2:01.9, 2:01.9, 2:01.9, 2:01.7.

That last erg was really easy, which was a nice feeling. I then had three days in Nottingham with no access to ergs, so took the time off. This afternoon (back home), I did the 5k test, but rate capped it at 24 as it is pre-season.

21/7 - 5k test, @23. 18:17.4, 1:49.7. Fairly pleased with that, will start to increase the rate for the erg tests through the summer.

JJ Week 4

Wed: 5k, 20:07 pb
Thu: 1/2 hr weights
Fri: 10k, 41:30 pb
Sun: 10k, 41:38

Update

Hi everyone

So I managed to do a bit of training-like stuff in Spain. A couple of 4 mile ish dehydration plagued jogs in 30 degree heat plus a LOT of tennis, and even a core strength session. Since getting back I've finally managed to get the gym at McLaren sorted, however the erg's monitor is buggered so i'll be erging without feedback until they get a new one. I'll do the 5k as soon as they do, or I could row until I reckon I've done 5k and tell you the time? I feel roughly inside world record pace, I would say. I also experimented with the cycle work to the other day, and it's piss easy so I'll do that both ways as well as a 15k on any day where I don't have something better to do in the evening.

Just had an initial "assessment" at the gym. Aside from various interesting elements involving standing still while he looked at me and ticked boxes, there were several things they got me to do. I've listed them below in the hopes of someone getting vaguely competitive in this club and trying to beat me. I may even set them as a collective test if I win this erg test malarky. Anyway:

First they measured my VO2 max, which involved walking on a treadmill, which apparently is an 'indirect' measurement of it. This sounds like bullshit to me however I got 60.5 ml/kg min or 4.5l/min (i.e. not per unit body weight) which is apparently quite good.

Next was supline press ups (I think that was what he called them, basically upside down press ups) for a minute. I got 28, which seemed a bit shit to me, it's surprising how quickly they started hurting.

Then proper press ups in a minute, which I got 38 for I think, which is annoying because last time I got 48 without too much trouble. Maybe the supline ones affected it.

Then Samson's Chair for as long as I could - 3 minutes

Then front plank - 2 mins 30

Then some weird one with cobra in the name - 2 mins 20

Enjoy!

Mkay....

SO, I've had (suspected) tonsillitis all week up until today, so yeah, no training, sux, BUT i am finally rejoining my old rowing club tomorrow for my first outing in yonks, would be nice to hear of more people getting up to some rowing (I know some are)

I believe this week it's time for another erg test. I'll make it even shorter in the hope of enticing more people in to doing it: 5K. Note this is probably the distance you will be tested over on return to the squad in October since it matches the Fairbairns course distance, unlike 2K. As added insentive, the owner of the fastest time that isn't Chris Braithwaite's gets to set any test they want for next week, doesn't even have to be an erg test, so get going!

Rizchard

My Last Post

Dear All

I am sorry to say that because of my results I have decided to quit rowing. This was a tough decsion especally as I have been asked to trial by the CUBC coach. Good luck with all your training and see you all next term.

Jack

Still rowing...

At the moment I am doing about 4-5 outings a week with Chesterton. It is fairly tiring as John A now has us doing interval training. This means that his lungs get destroyed because he smokes to much, and my legs get destroyed becasue I have my blade in the water. You win some you lose some I guess.

For the next couple of days though I am at a conference in Oxford, so I will be getting fat on free food and catching up on my sleep in irrelevant talks.

stupid tidal river

Wednesday: Longer bike ride - 2hrs 2 mins 144bpm average (UT2)
Thursday: Got about 20 mins into my bike ride before finding the Thames was on high tide and my route was flooded so I did a fast piece plus a hill climb back home, 18mins 16sec, 160bpm (UT1/AT) - pretty pointless in all
Friday: I checked the tides before my bike ride today (I bet NOBODY has ever said that before) and completed a long ride again - 2hrs 1min 144bpm (UT2)
Sunday: 15K erg 1:03:04.6

My club have yet to get back to me but I will probably start rowing again at the weekend, which means more bike rides in the meantime (ergs are expensive)

NO erg test for this week, I would say train at your leisure, but I fear some may take the 'leisure' too literally. Seriously, it would be good if everyone could make at least one post saying what they've been up to, even if it hasn't been training you can let us know anything you intend to do.

Beaman and Goss are excused, I am reliably informed by facebook stalking that they are in budapest on their bike tour

JJ Week 2...

Been surfing in Devon for the majority of the week, which was a lot more demanding than I anticipated, it wasn't exactly a week off. So this week only:

Sat: 30 min free weights
Sun: 30 min row at 24, 7199m
+ 30 min free weights

Boredom...

I am still in my off-season before I get back into proper pre-season training. But, I was bored and it was raining at Wimbledon so I went down to the gym to see how unfit I was. 30' @22 - 7,904m (1:53.8). It was awful, yes, but I'm not too upset as it is certainly not the worst first erg back that I've ever done.

Rob Raine's 30 minute test: 6942m starting at 24 and dropping to 20 spm

padded handles!

there is an erg at the mclaren gym, and it has padded handles! i've never seen one with them before. either way, looks like it's going to be fine for me to join and erg after work every day, however i'm off to spain for a week now so i'll have to do the 30mins when i get back. i went for a run on sunday, and true to form my legs are knackered, however not as much as before, so i'm definitely getting into it. going to do some more in spain, the amount depending on how quickly i recover :D.

30 min test

7715m @ 24spm

Anyone else done/going to do it?

Training so far

I have been really busy with work recently, but have managed to cram in a number of outings with Chesterton RC. This is a big King's centric with Twigg and Aspden as well as guest appearances by Chris Smith and a regular slot for one of Jack's supervisors.

I will be doing more in the less busy times at work. I do need to do some work though as I am now a bit underqualified in the boat, with 3 PhD's.....

Wrapping up the week

Friday: Bike ride (same mentioned previously) 74 minutes 153 bpm (UT1)
Saturday: Bike Ride 75 minutes 153 bpm (UT1)
Sunday: 15K 1:02:57.0

Since Tanncock moaned to me saying my bike rides were too short I may make them longer for next week (2hours?). Would be nice to hear from some more people on here, espicially if you actually have been training - I'm sure/I hope it's not just me and Joe

Week 1...

Didn't get a chance to build the erg until thursday morning, then:
Thu: 10k 2:09.5/ 500m Av
Fri: 10k 2:06.1/ 500m Av

Wasn't well sat, and too busy to fit in an erg today. Going surfing for a week tomorrow, so won't do another 'til the weekend. But it's a start.

I intend to do about 4 long ergs a week, but start full-time work soon, so don't know how they'll fit in. Will do some free weights too, as and when i can really.

(lack of) training

Been feeling rather ill all week, possibly May Week induced given the change from barely having drunk in ages to getting utterly wasted 4 nights out of 7. Had to take my bike to Woking today so decided to ride it to the station to get back into things. It was a very gentle 40 minutes and I'm going to start jogging from Sunday. I'm going to Spain for a week from Wednesday so I didn't see the point in rejoining the gym, however I'll be gradually lengthening the jogging and doing some upper body stuff while I'm out there. I'm going to see if I can use McLaren's gym (and whether they have an erg in the first place) and hopefully they will otherwise I'm going to really struggle to find time to train during the week to be honest, i can cycle in the morning however it's only 6 miles and i won't be back until 8:30pm ish. Might have to be just jogging and then erging plenty at the weekend. But we shall see...

nout so far, but...

yeah haven't got to anything yet, also i just farted but that's not important, anyways, am going for a 60k cycle tommorow probs (i'm aiming to do that in 2:15 for those that know cycling/give a shit), then might do another sunday, then [natch] i am going cycling, where it'll be 100 k days all around for 5/6 weeks.

laters honky tonks,
willy x

The story so far...

Mkay, so my rowing club wont take me back until Henley races are over. This means for the next two weeks my training will be 2 ergs (pay-per-use gym is expensive) and 3 long bike rides (~25K off road at a guess looking at a map) per week. So far:

Monday - 15K - 1:03:11.4 (got to start somewhere)
Wednesday - Bike Ride - 80 minutes - H.R. 151bpm average (UT1 for those that care)

Once I get back to my club I'd imagine I will do something like 2 double outings, two ergs, and one more erg/outing per week.

Lets see some other posts guys! Next week I'll set an erg test, check mail over the weekend!

Rizchard

Woah woah woah. Woah.

Firstly, I'd like to defend these charges laid at my door by Tancock- I have also been doing training. And here it is, in all its glory:

Monday: 15k in an absolutely deserted gym- really depressing.
Tuesday: 7 mile run, 43:59. 1 hr weights session.
Wednesday: Gym was closed. Couldn't go on another run 'cause I hurt my foot the day before.
Thursday: 1 hr gym session; 20mins cross trainer, 40mins bike. Fancied a change from erging.
Friday: Resting now for 2k test. Might do light weights session tomorrow.

Ta dah! Cannot wait to see the new boat. Gonna be sweeeeet. See you all back in Cam! X

ive got through three boxes of tissues in two days

Ive had a nasty cold and cough for over a week now, so my abs are like rock but im feeling distinctly short of match practice. Thinking I was on the mend I went for a run two days ago, getting a fastest time in the process, but consigning myself to two more days in bed! Back to camland on Saturday so will have to man up asap - assuming im still in possession of two lungs...

Consistency

Sorry for the delay in posting these - I have been too busy reading everyone else's posts.

14/4 - 15k @18 1:59.8. Only 12 hours after the previous one and only 0.7s slower.
15/4 - Outing in 2- with Braithwaite.
16/4 - 15k @18 1:59.3. All by myself this time, so messed around seeing how consistent I could be. All 3k splits were within 0.5s of each other.
17/4 - 15k @18 1:59.9. A bit of a struggle, but consistency down to 0.4s.
18/4 - 4+ outing. Wouldn't describe what I was doing as rowing.
19/4 - Tennis practice in preparation for cuppers next week.

The pair outings are taking on added importance as, using Paul's selection policy, we may be the only two who qualify for M1 this term. We are, after all, doing (and completing) our land training...

"Man Up" Quote of the day

On discovering he had ripped some skin off during a pairs outing:

Twigg: Can we do some firm pressure?

This week - one post only

8/4 - 15k 59.04.0 @ 18
9/4 - 15k 58.49.9 @ 18
10/4 Pair outing with Matt
Weights
11/4 - 15k 59.06.1 @ 18
12/4 Endurance weights - squats and deadlifts (total lifted was about 9000kg)
13/4 - 15k 58.59.8 @ 18
14/4 - 15k 1.01.28.6 @18

The last one was slow as the weights on saturday caught up with me this morning and I could barely get down the stairs, let alone erg properly. At the moment it hurts to tense my quads.....

Willy Training

yoyo, this weeks efforts towards operation beef:

Monday: 15k, @18, @2:03.something
Tuesday: -
Wednesday: pair with Pete
Thursday: rate build, with Jack, start 18, up to ev. 4 min. to 28, it were v hard.
+ 30 min in evening, din't finish, i was well tired
Friday+Saturday: -
Sunday: 3x 30min - something near 22km, started to get really confused towards the end, due to no glycogen and oxygen, which was a bit gash, also sprinted with history Dave during the first 30min, which burned up too much of my sugar.

By the way I was thinking about hanging using the lats, and doing some legs only stuff (both at start, and during) which i think helped me not to open the back so much. rate was 17/8 constantly, except once I was getting really confused. I will try and make this weeks training more consistent.

Willy.

This week

2 x 1 hr cycles, about 13km cross country for each
4 x half hr free weights

Alright guys

Monday Erging and Weights I think this is on an earlier post
Tuesday 5 mile run cross contry 35min
Wednesday 90 mile cycle ride
Thursday 6*4km on erg starting at rest 18 up to every interval no rest.
Friday got a few miles outside cambridge on way hokme heavens opened so turned back
Saturday Nothing
Sunday Weights session

Monday: 2k erg. Time 7:27.8
Tuesday: 2 hours of indoor football
Wednesday: Nothing
Thursday: 15k 1h 2:22.6s
Friday: Nothing
Saturday: 1 hour weights session
Sunday: 2 hours of rugby fitness training in 35C heat and 80% humidity!

Not enough cushion for the pushin'

Did 3 ergs this week. They were supposed to be 15ks but ended up being just over 10k. I didn't stop because i was too tired or couldnt be bothered. I was forced to stop due to serious buttock pain. The agony type of pain. After taking about 10 minutes to stand up again i finished each session with 20mins of stretches and core.

Man-Flu

Well, I've been ill all week - man-flu, like a cold but much worse of course. Bit of a bugger really. See you all next weekend (in the erg room of course).

One more week to go...

Right, training for this week...

Monday: 1hr run, 1hr of circuits
Tuesday: 15k (which ended up as 3*5k with about 1 minute breaks in between). Not sure of splits as the machine turned off halfway through- about 2:07.
Wednesday: Outing in the pair with Willy Benson, lock and a reach
Thursday: 1hr of circuits/weights
Friday: 50 min run
Saturday: 1hr of circuits/weights

Hope everyone's having a lovely time. See you all in Cam next weekend. X

rome training

so, day 4 here, nothing the first two days (other than 8 hours of walking around looking at buildings). went for a 35min run along the tiber last night after another day of walking, will do another tomorrow. so, while Im not training as much Im not sitting on my arse either...

The Masters

Tiger is a ridiculous 11/8 favourite to win the Masters this year, but what is less certain is which member of the boat club is the best golfer.

I challenge you all to a game of putting at Amen Corner:

http://www.masters.org/en_US/interactive/game/putting.html

My initial effort at a random set of pin positions was 12 (yes it is awful). Have a go and update the blog when you beat the best score so far. I want to see a 3 on here by the time someone beats Tiger to the green jacket on Sunday evening...

errrrrgs

sunday: 15k - 1hr 7mins (had to go for a pee halfway)

monday: 15k 1hr 1min

tuesday: 15k 1hr 5mins

going to Rome tomorrow morning, will try to get in some training, but I think our schedule will be punishing enough... back on the 20th.

Technique vs. pressure

Those who are managing to do ergs, DEFINITELY make sure you are as fussy as possible about technique. It's very easy to go away over the holidays make a big commitment to getting the ergs done, take 5s off your 15k split time and then get back in a boat and discover you're rowing like an absolute turd as a result and actually you're probably not adding anything like the extra 5s in terms of real boat speed, most of it's come from 'cheating' on the erg.

Not to single him out, but as he wasn't singled out by Braithwaite it seems only fair. Watching Benson destroy his 15k PB yesterday (by 2s of split which is no mean effort!) was probably one of the best examples of this problem. He rowed pretty nicely for the first 4 or 5k then it gradually deteriorated. Into the last 5k he was massively yanking with his arms at the finish to keep the split down, then getting no separation through the recovery and then rushing the second half of the slide. The rating was varying from 17 to 21 (when he was supposed to be at 18) and the split from 1:56 to 2:06 and it was actually managing to really put me off my rhythm. If it was doing that on two unconnected ergs, imagine what would happen in the boat! Obviously it's pretty awesome that he got the PB and I have no problem with people doing it every now and then to see how hard they can push, but in general it's a really bad idea and will lead to you rowing like a monkey.

It's never going to be the case that you row as nicely at the end of an erg as you do at the start, once your mind and body get tired you'll always lose a bit of control, but it's important that you stay consistent throughout the erg. If by the end you can't keep the split and rate roughly constant and can't feel like you're managing to really think and work on your technique then you are trying too hard. I think I've been doing this and so I'm going to take the pressure down a bit and try and work on my technique more. For many people (ahem Richard) getting the technique right will almost certainly straight away lead to the split coming down anyway!

Training

Monday: 15k @ 18, 2:00.5 splits - had to slack off for last 4k or so.
Tuesday: 15k @ 18, 2:00.3 splits - felt much better than yesterday, took a video of the first 15 minutes.
Wednesday: 15k @ 18, 1:59.6 splits
Thursday: 15k @ 18, 1:58.8 splits

Training this week - Cornelius

01/04 Run 5.9 miles, 46:30
02/04 Run 5.9 miles, 45:26
03/04 Exercise bike, 1 hr, hardest setting
05/04 Run 5.9 miles, 43:47
There we go.
Hope everyone's having fun

Erg Technique

Last post of drivel. However i was thinking that some of the scores that people are posting are probably not representative of how good they actually are. However, nor will their 2k scores be. The reason for this might well partly be because people are not really thinking about their technique carefully enough on the erg. While it is slightly less important than in the boat there are still a few key principals that need adhering to if scores are going to be good. Using people from M1 as examples (so that if you have videos from the filespace you can watch and see what I mean), here are a few things that will pretty much screw your scores up (the people concerned probably should take some time over the holidays to make sure that they have got these habits very much out of their systems!):

Richard - tends to pull with the arms very early in the stroke. The arms aren't strong enough to do this and you will only end up pulling yourself towards the handle. You will then waste leg drive (as your legs will still be going down) and a worse split results. Try and hang from the handle with straight arms until the end of the stroke.

Paul - jerking the shoulders at the catch. This is trickier to describe, but essentially it means that at the catch you move the shoulders actively rather than ust taking up the work in your lats and hanging on the handle. I used to do this a lot and it was a big help when I stopped myself from doing it (this involved a mirror and a lot of practice).

Ben - Opening the back early. This just means that you don't use the leg drive effectively (nor indeed the back. You sort of feel like you are falling out of the back of the stroke every time. The way to deal with this is probably to do a load of legs only stuff and then try and add the back in later than you think is sensible.

Pete - overreaching. The problem with this is that after going for extra length you end up in a weak position that you can't push effectively from. This leads to spending half of the length you should have sorting yourself out into a good position. Better to row shorter and get a longer effective length.

Jack's non training

I have not done a great deal to be honest.

Thursday 2 sets of singles tennis 2 core exersises
Friday 15k small wights session 2 core exersises
Saturday core exersises
Sunday would have done somthing but it snowed so I went sledging all day
Monday erg broke after 7k the screen stopped working completly annoyed at this I then got on the weights leg press 190kg 5 sets of 20.
Bicep curls 10 reps of 32kg 2 dumb bells of 16 lifting together
various other weights exersises do not know what they are all called.

Jack

Weights and Weight

As Chris Sampson is losing weight I thought I would write something brief about gaining weight and then something slightly longer about the weights sessions in my training.

Gaining weight is fairly easy. You just eat more until you start to get fat. I know this sounds simple, but the point is that if you are staying at a constant weight and are training all the time and not getting better, you probably need to eat more in order to make a step up in terms of power and so on. Obviously if actually start to get fat rather than putting on some muscle, that s a good time to start training a bit harder!

On to weights. What I do is the following. Whether this is the best thing to do I don't know. However it has been pretty useful for me. Key thing is that it has to be pretty difficult for the lst few reps:

Session 1.

5x5 squats (note the top of the thigh gets to at/below knee level) currently about 90kg for me
3x10 lunges (10 on each leg) holding 20kg dumbells
3x10 shoulder presses with dumbells (20kg)
3x10 lateral dumbell raises (11kg)
3x10 front dumbell raises (11kg)
3x10 Dumbell tricep straightens (10kg)
5x5 Deadlifts (straight leg) about 140kg

Session 2.
Chin ups 6 sets in various different grips. To be honest I am pretty rubbish at these, my best is about 7 in a set.
5x5 Bench press (about 65kg)
5x5 Bent over barbell rows (70kg)
5x5 Power cleans (60kg)
3x10 dumbell bicep curls (16kg)

Training Update

Finally got home and able to get to a gym. I've been in Germany the past two weeks so all I've managed to do is some 45 minute runs. First time at the gym today so thought I'd let you know I am doing something and then update at the end of the week!

Started off easy with a 2k in 7:27.8

15k to follow for the rest of the week!

Stopping in Ergs

As it seems to be becoming something of an issue I thought I would post a comment or two about this. Firstly it is not really a good idea unless you really can't finish because you are properly ill. It means you lose the benefit of the erg and also starts to put fairly unhelpful thoughts about quitting when you have to dig a bit deeper in your head. This will subconsciously then start to come out in races and outings, when it isn't just you that affected, but everyone else in the boat as well.

So, secondly, what to do? Well there are a couple of really really easy things. Firstly is know what you are capable of. Don't always push for a 15k pb, just go and do a moderately hard erg (about the level where you can vaugely sustain a conversation) and over time the times will improve (you will have good and bad days granted, but overall it will get better. Try and make sure there is a constant effort level and things will get better as you get fitter. If you are really struggling though, just either slack off or pull the rate up a bit. However, make sure you do finish!

All in all, for the rest of the holidays, let's please not have any more, "oh I stopped halfway through" rubbish.

First of a couple of posts

Firstly, my training. This week I have been mostly erging with Tancock. This has been useful as he tends to go off fairly quick and then I can overhaul him in the second half.

30/3/08 15k - 57.19.7 @ 19
I decided to do an up 2 every 200m rate build fron 10k to 9k to go and then did about 1.50 splits for the last 3k or so.
31/3/08 15k - 59.28.1 @ 18
1/4/08 15k - 58.52.4 @ 18
Weights
2/4/08 No training as I suddenly found a whole load of stuff I had to do in the morning. This included the council trying to take me to court for non payment of council tax.
3/4/08 15k - 58.53.1 @ 18
4/4/08 15k - 57.49.5 @ 19
Matt and I mixed things up a bit by adding a random 20 stroke burst or something similar every k.
5/4 and 6/4 No training as I was away for the weekend. I did eat almost constantly and do a little bit of cycling however.
7/4/8 15k - 59.16.0 @ 18 (would have been a touch faster except for the 15 sec break to clear the sweat out of my eyes in the middle)

Training

More running. All around 45/50 minutes again about 2/3 times a week + 30 mins most days press ups, sit ups, core ect ect but...... access to erg next week :) So hopefully get down there every day and get some times done.

New welfare organisation

I'm going to call it 'Giveruppers Anonymous'. Life membership not available.

Training week beginning 7/4/08:

7/4 - 15k @18. 1:58.9 splits. Queen assisted.
8/4 - 15k @18. 1:58.6 splits.
9/4 - 15k @18. 1:58.9 splits. Also some technique work on hanging off the handle.
10/4 - Outing in 2- with Braithwaite. Lock and a reach.
11/4 - 15k @18. 1:59.9 splits. More technique stuff on getting smooth acceleration at the front. Some eyes closed work to get the feel of it.
12/4 - 2k @31. 6:48.4, PB. Legs were really tired and I couldn't really be bothered. So to get a PB is a bit ridiculous really.
13/4 - 15k @18. 1:59.8 splits.

By the way, if anyone wonders what Braithwaite is doing, it is pretty much the same as me just faster...

Falatio is now required (except from a few people)

... luckily those few people are Tancock, Paul, Jack, and of course Braithwaite. That's luckily for me :D
Anyways, to justify such an outlandish statement is this: I finally got a sub 1 hour 15k, WOOOOOOAHHHH!!! Rowed like a monkey in the last 6k, but that's besides the point.
:)

Otherwise this weeks training:
Monday: 15k @19 @2:02.6 PB
Tuesday: 15k @18 @2:02.1 newPB
Wednesday: 15k, failed, ran out of juice at the halfway point, gash.
Thursday: 15k @18 @2:03.4, stopped to turn on fans, but was a little slow anyway.
Friday: 15k, failed, ran out of juice in a very weird way I think I was hitting the wall, or not breathing enough or some shit, but anyways stopped at 8k.
Saturday: Ate (like a mother) @34 @1:29.4, it was good.
Sunday: 15k @18 @1:59.7 newPB

Ok, so I didn't complete 2 of the 15k's but I did at least half of those 2. 4 out of 6 15ks ain't bad, for this week, I happy.

Willy.

Training for the week

Monday: Attempted a 15k, didn't really have time (once I'd waited for Benson to go to the toilet - mistake) and my legs were shafted from a 2k and a 15k the day before, stopped after 5k.
Tuesday: 15k @ 18 with benson, 1:58.9 splits - probably went too hard on this.
Wednesday: 15k @ 18, 1:58.5 splits - benson stopped after a few k, it was really noticeable how much more air there is with just one person down there!
Thursday: 9.6k @ 18, 1:58.4 splits - i'm claiming this and monday as adding up to my rest day for the week. need to stop being so ambitious with my splits.
Friday: 8k ish @ 18, 2:00ish splits - took the pressure down to make sure i finished, was feeling fine and then my core or stomach or something cramped up. i've been trying to sit up more at the finish, think the two may be connected, i.e. i'm actually having to use my stomach muscles now...
Saturday: Was having so much fun in the library I forgot to erg :$. Sorry, a pretty shit 3 days from me.
Sunday: 15k @ 18, 1:59.5 - I finished one! Go me!

Title

I know how excited people are to get yet another training update so here goes. Ive basically taken up a new training system tried and tested by tony robbins which allowed me to lift haevier weights than ive ever done in my life (eg i went from 35kg bicep curls to 50kg curls) however the downside is after only an hour of training I was unable to walk for the next two days and ive only just today began to recover. As a result my training looks a little bit liek this:

Monday + Tuesday Run (same distance dunno what it is) Mon:33mins Tue:32mins
Wednsday: 1h workout
Thursday Friday Saturday: Trouble walking
Sunday: Im jsut about to go for my standard run and shave yet another minute off it

Unfortunately the americans are busy with all the wars and shit so they were unable to fly in any ergs to my humble fatherland so no ergin this week but Im keepin the faith and I remain hopeful

Have a nice holiday

Lukasz

I never thought I'd say it, but I think I'm actually missing ergs

Well no access to erg =

5 x half hour weights
2 x 1 cross country cycle, about 13k according to google earth, which sounds measly but the hills are bloody beasty and I spend half my energy sliding back down them

Training

Mon - 15K - 2:06.2
Tues - 10K - 2:03.6 - couldn 't make it all the way to 15K :(
Thurs - 15K - 2:05.7
Sun - 15K - 2:05.4

Getting there, slowly. I also did 20 mins core afterwards on Mon, Thurs, Sun and 40 mins of weights on Mon and Thurs

Struck Down

Well I started keenly last week, with 2 5-mile runs doing interval training, two hours of weights and two 40minute games of squash in the first three days. Then I knackered my Achilles tendon and haven't been able to do any cardio since (erging with only one leg doesn't really work by the way). I've done 30 minutes of weights nearly every day since then and going to try an erg tomorrow now my heel is feeling stronger and I've found a gym that doesn't rob me every time I go.

I'm too poor for the gym

I haven't managed to do much this week. This is mainly because the gym wouldn't let me join for a month (3 months minimum) and they charge £7.20 for a single session! If anyone would like to donate to the 'give money to Harry so he can erg foundation' (working title) I would be very grateful. I did a 15k one day and 2 X 5k another. Forgotten the times but they were blatently amazing..... Also watched a recording of the boatrace which made me feel tired just watching. Does that count?

Harry

Monday - 10k, 43 mins(attempted to do 15 but arse well hurt after 10)
Tuesday- 5k, 2:09 splits
Thursday-5k
Friday-1 hr weights and treadmill and stuff
Saturday -5k, 20.30 mins

One more thing...

Did 1 hour of weights today, and now my body well hurts. That's all I have to say. X

molto bistecca

15k today. 1 hour 4 mins. progress.

a return to beef

right, as paul said, I got back from skiing on thursday, so thats 4 and a half days of that awesome form of exercise. thursday I was travelling etc, and nursing sunburn (fit), so no training, and yesterday I did a 15k (1hour 6mins). more of those to come (shorter ones).

hench and goodbye

My training

Right, training for this week:

Monday: 15k, 2:06.8; 1 hr of weights
Tuesday: 2*30 mins, 7370m, 7190m
Wednesday: Gym closed, so went for a 6.5 mile run, 44:49
Thursday: 15k, 2:05.8; 1 hr of weights
Friday: Couldn't go to the gym, so did same run, 43:40

Update: my split was 3mins per 500m faster than the 12 year old boy 'erging' next to me. hell yes.

This week:

Mon: Run with dog attached, only tripped over her twice when she stopped for a poo and a wee
Tues: Run in the morning, 15k (1hr 4 min) in afternoon
Wed: too stiff
Thurs: 5k low rate on erg, before doing a lap of the gym and finishing with some 500m sprints in the region of 1:45.

Fri: Run
Sat: the erg didnt like me today, so i did a lap of the other cardio, before upper body weights.

Weight update: 69.8kg following shower. Looks like it was 0.3kg of extra grime rather than 3kg as predicted. Im now away for a week, partly with KV in copenhagen. Mike and I will be running and core strengthening it for sure...

Training so far

I have finally started training properly.

Sunday 2 sets of tennis core exersises
Monday 5 mile run did not time it 2 sets of core exersises
Tuesday 5 mile run 40mins weights and core exersises trying to keep up with my mate who is a lot better than me at them
Wednesday circuit session and a game of indoor hockey which is a painful game and more core exersises

Had a wank over my ex girlfriend last night. I know it is wrong, but I still had her keys and she is a heavy sleeper.

Jack

Easter Training

Firstly, apologies for the late post. Secondly, no gyms in Canterbury offer one month membership, so I am unable to erg. Damn.
i have been doing running and free weights though.

15 March 2008 7.88 miles Run to lock and back 1hr
16 March 2008 run 25min
17 March 2008 run 1 hour 6.6miles
19 March 2008 walk 17 miles Cambridge to Ely
25 March 2008 Run 25 min and ten* hill runs
26 March 2008 Free weight session
27 March 2008 Run 40 mins cross country
28 March 2008 Free weight session
30 March 2008 Run 5.9 miles 47 min
01 April 2008 Run 5.9 miles (same route) 46 min 30s

The walk probably doesn't count as training, but i put it in anyway. it's nice, if anyone is in cambridge and fancies giving it a go. I've also been biking around everywhere.
So there we go.
Cornelius

Training (posted by Paul)

Is back from abroad on Friday when he'll start erging. Has done 10 45min+ runs and some core sessions.

WTF?!?!

I-I--I-I-I got a c-c-c-c--compliment fr-from Tancock! Where in the fuck did that come from??

Oh yeah, and this weeks efforts as regards to Operation Beef: 15k, @19, @2:02.6 PB, I pulled it back from shit in the last 4k, it hurt so much. Yay!

Braithwaite's "how not to be a big girl" tip of the day

Just a thought, but don't plan rest days. Partly because, as was once said to me "college levels of training don't require rest days" but mainly because you will always have days where training doesn't happen even though you intend it. Whether this is illness, injury, or just not enough time due to work etc they are always going to happen, and these can then be your rest days. Otherwise you will end up with a rest day before a couple of "off" days and before you know it you have taken the best part of a week off.

Back to business

Apparently we have some double standards from our captain. Over Christmas I was banned from training to make sure I got some rest and recovered properly, so I took six weeks off. Now, I sensibly take just two weeks off over Easter and I get moaned at. Constantly.

So, training for week beginning 31/3/08:

31/3 - 15k @18 2:02.3 splits. I was so keen to do an erg I did it before I'd had chance to go and buy some food for breakfast. Also weights in the evening. See comments for details.
1/4 - (am, but post-breakfast) 15k @18 1:59.7 splits.
2/4 - 30' @20 8,017m (1:52.2 splits). PB for rate-capped, about 50m short of all-time PB.
3/4 - 15k @18 2:02.8 splits. Slightly slower as less than 12 hours after the 30' erg.
4/4 - 15k with a twist. With Braithwaite, alternated naming a burst at each km to go. Average stroke rate 19, split naturally a little lower at 1:57.8.
5/4 - Outing in 2x with Rebecca (my sister). Three reaches, no banks hit.
6/4 - Just some speed work - 2 lots of 700m or so, working to settle into a good rhythm at 1:41s. Longer erg not possible due to my and the erg room's availability.

By the way Benson, good effort on the 2k. Richard, when are you going to start pimping your erg scores? A real street 2k is about 6:40...

Pete Adams is a God

I think we all need to congratulate Pete on doing some training and also finding a chair to stand on so he can reach his computer keyboard to write an entry on the blog.

As for me, I have done bugger all this week. I played some tennis yesterday, but unlike Barfield I played doubles and so just stood at the net. Occasionally I hit the ball.

Earlier in the week, I stood at the driving range and hit golf balls. Some went straight by accident.

The main aim of getting a good rest has been achieved though and I am now back in Cambridge and keen to start racking up the kilometres. And the words on my dissertation.

Training (posted by Paul)

Attempted 4 15k's last week but only finished one. Has been feeling ill and not trained this week. Restarting tomorrow.

(needs to just do the 15k's, even if they're really slow, they'll get easier!)

Training (posted by Paul)

One 15k
One run
4 days of skiing

he's back on thursday, so hopefully we'll be getting some more 15k's and less of this running malarky!

I can't believe I'm doing this...

Right, I hate this blog but I'm doing this from sheer peer pressure. This week I have done shitloads (for me), and it felt gooooood:

Monday: 3.5 mile run, in took about 25 mins. Not very good, but first run in a while...
1 hour of weights
Tuesday: 15k, 1:04:05
Wednesday: 15k, 2:05.8 splits, forgot to look at the time
Thursday: 10k (couldn't bring myself to do another 15k) 41:30, then 1 hour of weights
Friday: 4 mile jog, took about 28 mins

God I feel fit. I'm going to be ripped when I get back...

Training (posted by Paul, again)

Monday: 1hr gym and 2k
Wednesday: 1hr gym and 2k
Thursday: 1hr gym and 5k.
Saturday. Boat Race. Got battered in London.

Week 0 before leaving Cambridge, relativley light I'm afraid, 2 outings, 1 in the pair, 1 in the four. Also one 15K to ease into it all again....

This week only managed 4 out of my 5 15K's :( don't have times for them all off the top of my head, but the last was just under 2:05's.

plus Jack,

that is disgusting, did you make any children cry?

i am amazing....ly smelly

Training for this week was:
Monday: 15k - failed; my arse hurt (i mean agony, not it 'ache slightly' or some bollocks) so i stopped at 30 min.
Tuesday: 15k - 2:03.3s - PB
Wednesday: 15k - 2:02.8 - new PB
Thursday: 15k - don't really know we'll say 2:04.2 - screen was off so i couldn't tell what i was doing, realised when it came on after 4k that i'd been raping myself, then up and died slightly, with added anal agony to top things off.
Friday: felt sick by the time was gonna do 15k, so didn't :)
Saturday: watched the boat race, got drunk, walked all over london, that has to count for at least half of a 15k? :P
Sunday: 2k - didn't poo myself - 6:53.1 - PB - finally sub7, Wooooh!!

That's it for now, hopefully this week i will actually do the 6 15ks i had intention for, but aiming for 6 and failing to do 2 (and of course failing to complete 1), is better than aiming for 3 and still failing 2, or something like that, so i'm fairly content.

byebye

Training (posted by Paul)

Training schedule since getting back to Poland (where there aren't any ergs!) has been:

Monday: 30min jog
Tuesday: 1h gym
Wednsday: 30min jog
Thursday: 1h gym
Friday: 30min jog
Saturday: Day of rest
Sunday: 1h15m gym

Training Report

Ok training thus far

15 k just before I came home 1:04:10
next day
2 k - 7:23.5
500m 5 minutes after - 1:36.4

No ergs since I got home but hopefully I will get access to one in about a week.

But I have been running for about 30-45 minutes 2/3 times each week + general fitness (sit-ups press-ups and stuff)

Training (for me and for Joe)

Hi, so my training this week:

Monday: 15k with Braithwaite @ 18, 2:00.5 splits
Tuesday: 15k with Benson @ 18, 2:00.3 splits
Thursday: 15k with Benson @ 18, 1:59.8 splits
Sunday: 2k test - 6:50.4 annoyed because I was at 1:41.9 splits with 350m to go and missed a stroke, should have gotten a PB
15k @ 18 2:01.1 splits

Also, Mr. Jones has been in touch and has done the following this week:

2 x 1 hr cross county cycle, pretty intensive.
5 x half hr free weights.

He can't get to an erg at all this holiday apparently (can't could possible be substituted for won't of course :P) but will keep up the cycling and weights.

Alright Boys

While you have all been erging and training I have been skiing. I did core exerises each morning and generally skied a lot. Skiing is probably not good cross training for erging but off piste skiing is hard work especally if you ski to the wrong place and have to walk half an hour to get back to your resort. As a good representative of kcbc I skied one run in purple lycra ski boots goggles and gloves and nothing else. The pics will be on face book within the next few days. Jack Richard Goss if you havent already added me as a friend.

Jack

lovely training

Thought I'd better write on here now as I'm fucking off to Florence tomorrow for two weeks. Been to the gym twice each week, done a 2km, a 5km and a 30min erg. Knocked a whole wopping second off the 2km time. might go for the 15km after i get back. did a 30min run last week and a 2hour bike ride this week.
not sure about the opportunities for erging in Florence, might just go for a run now and then...
shame about the boat race. bastards

Not So Slack

24/3/08 15k - 58.52.2 @ 18
25/3/08 15k - 59.08.5 @ 18
Weights
26/3/08 No training as my shoulder was hurting
27/3/08 15k - 59.08.0 @ 18
Weights
28/3/08 15k - 58.28.4 @ 18
29/3/08 15k - 58.53.4 @ 18

oh my god, Im on the blog.

Friday: 15k

Saturday: went to the ergless sussex countryside, so 30min run.

Sunday: still in sussex. lost a game of tennis to a 17 year old. then beat a 55 year old. sort of evens out.

Week off

As I was home for a couple of weeks I decided to take last week off from training. However, I did go to the gym yesterday and do my usual start of holiday erg test to see where I am at.

2k this time, in 6:50.2. That is 0.8s outside my PB, which will do nicely. I rated 28/29 off the start and then took it up slightly through the middle 1k. Last 500m rated 33. Splits were consistent, between 1:42.3 and 1:42.7.

I get the feeling that if I can work on my speed over the next few weeks, then a PB at the start of term erg test is not beyond me. Will be doing some long ergs, but will throw in a few 3x2k, 5x500m and similar stuff to get used to pushing myself a bit more.

I also did some weights after the erg test and now my upper body hurts.

Went to the Henley Boat Races on Saturday. CUW were only a canvas down as they came past me and looked like they might move through to win, but OUW managed to push them away again. The Lightweights rowed too short in the very strong headwind and got punished for it.

i smell an arab

Not me, probably Ivan. Everyone might want to change their passwords before he does!

paul you suck

firstly what the fuck language was that?!? nextly i have done not much last week, went home to visit my pa, and ma, all i did was 4 outing, pair outing, and some non specific erging while i was coaching someone else.

this week i will do many 15k's, and i will win, and was it you paul that wrote my profile? why is fickling one of my interests?

willy (hangs to the right, incidentally)

Training (posted by Paul, copied and pasted from an email)

I went to the gym on Saturday and did a weights class (and found new muscles Ididn't know I had. Ouch). Went to the gym again this morning and did a 2K to warm up, then weights, then a 15 min run.

Mine also hangs to the left, Jack

Oh my god Barfield is on the blog! I haven't been dreaming about the new boat, however I have been fighting the urge to organise some sort of random outing in it over the holidays so I get to row in it. But that just wouldn't be fair on you poor souls training your little hearts out and not even getting to christen the new boat would it? Of course if everyone isn't bothering to train... MUAHAHAHAHA. Anyway, my training after HORR:

Saturday: Sports massage in the car on the way home to relieve possibly the most muscle pain I've had after a race.
"Outing" with the Old Boys rugby team to the Gandhi and back. Exercises included "bunny ears", "gentlemen's drinking rules" and "twenty plus one". Did a lamb bhuna, rice, naan, sag aloo and two poppadums at about 2:00 splits, but things got a little blurry halfway through.
Monday: 10k @ 18, 2:02.4 splits and then about 40 mins of technical stuff.
Tuesday: 11k @ 18, 2:01.4 splits. Was supposed to be a 15k. On about 7k in started feeling awesome and took it up to about 1:59 splits. Then promptly died at about 10.5k.
Thursday: 15k @ 18, 2:01.7 splits. Much better, started at 2:04 splits and wasn't going hard at the end.
Saturday: 15k @ 18, 1:59.6 splits.
Sunday: 5k of 15k @ 18, 1:59.5 splits. Tried to repeat yesterday but at a constant split rather than taking it up, for some reason was much harder! Dinner and dehydration caused problems...

now ive changed my default language from arabic to english

Am i the only one who is worried that jack’s penis makes only an occasional appearance in his new even shorter shorts? If i were to invest in such apparel, my willie would end up being wrapped around the fly wheel at least 5 times. Anyway, my training has so far consisted of the following:
- Babic
- walking in the peaks
- set of core each day

Then:
Thurs 20th: Couldnt get to gym, went swimming instead.
Fri 21st: Inducted in gym (took ages) then did 30mins cardio in time left.
Sat 22nd: 15k.

Did i make that sound more beneficial than it actually was: yes.

A bit slack

This week I didn't do much. I was tired from HORR, and have photographic evidence that in fact I was the only one actually trying:

http://www.jetphotographic.com/showphoto.php?id=160697

I also spent a morning where I could have been training making a load of other people do a stupid amount of boat moving to satisfy the fact that I want to get the new boat out of the same space as the old one.

I did do a 15k, which was about 59:40 or something.
I also did some weights, trying to do some 1 rep max stuff. I did 80kg bench press, 110kg squat and 170kg deadlift.

Also as a good Catholic boy I fasted yesterday, which I reckon has to count for training in some way being as how I am still the heaviest person in the club.

training....yummers

chaps,

so far Ive managed two 30min runs and some swimming. hardcore, I know, but things are going to get even more insane when I bash out a sickhead 15k later this morning....

P.S. I actually dreamt about the new boat last night....I thought I was cooler than that......

Back once more

It is so good to be back. And to start the ball rolling, training for the last week included:

9/3 - 15k @18, 1:59.7 splits.
10/3 - 15k @18, 1:59.1 splits.

Also a few M1 outings in preparation for the HORR, a nice gentle 2 hour walk along the course on Friday evening and of course the HORR itself.

My Shorts

I have recently purchased a new pair of shorts which are at least an inch and a half shorter than my next shortest pair. This has resulted in slightly faster erg scores at the expense of the occassional exposure of my penis down the left leg. I think you will all agree that this is well worth it.