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
Friday, April 18, 2008
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...
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...
Wednesday, April 16, 2008
"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?
Twigg: Can we do some firm pressure?
Monday, April 14, 2008
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.....
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.
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.
Sunday, April 13, 2008
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 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
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).
Saturday, April 12, 2008
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
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...
Thursday, April 10, 2008
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...
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...
Tuesday, April 08, 2008
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.
Monday, April 07, 2008
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!
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
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
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.
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
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)
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!
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.
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)
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...
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...
Sunday, April 06, 2008
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.
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 :$. Sorry, a pretty shit 3 days from me.
Sunday: 15k @ 18, 1:59.5 - I finished one! Go me!
Tuesday: 15k @ 18 with benson, 1:58.9 splits - probably went too hard on this.
Wednesday: 15k @ 18, 1:58.5 splits - benson stopped after a few k, it was really noticeable how much more air there is with just one person down there!
Thursday: 9.6k @ 18, 1:58.4 splits - i'm claiming this and monday as adding up to my rest day for the week. need to stop being so ambitious with my splits.
Friday: 8k ish @ 18, 2:00ish splits - took the pressure down to make sure i finished, was feeling fine and then my core or stomach or something cramped up. i've been trying to sit up more at the finish, think the two may be connected, i.e. i'm actually having to use my stomach muscles now...
Saturday: Was having so much fun in the library I forgot to erg :$. 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
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
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
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
Harry
One more thing...
Did 1 hour of weights today, and now my body well hurts. That's all I have to say. X
Saturday, April 05, 2008
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
Friday, April 04, 2008
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
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
Thursday, April 03, 2008
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...
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
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
Tuesday, April 01, 2008
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
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
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