Monday: 7 Mile Run in Abkhazia
Wednesday: Flight back to Cambridge, 7 Mile Run
Thursday: 3*2k erg (6:46, 6:59, 7:03) and Weights (Chest and Back)
Friday: Sprints (6*30 sec, 6*45 sec, 4*60 sec, 6*45 sec, 6*30 sec)
Saturday: 30 min erg (8200m) and Weights (Biceps and Triceps) and getting it on in Weatherspoons
Monday, March 30, 2009
Sunday, March 29, 2009
Cornelius would like to report the following....
... but stupidly forgot his login.
16 March 2009 Outing 17 March 2009 Outing, gym 18 March 2009 Outing 19 March 2009 Gym 20 March 2009 21 March 2009 Head of the River 22 March 2009 23 March 2009 Gym, cycle 25miles 24 March 2009 Cycle 10 miles 25 March 2009 Run 30 mins 26 March 2009 Cycle 25miles 27 March 2009 Gym, 4*2K 7.07.4, 7.12.2, 7.15.9, 7.18.6 28 March 2009 29 March 2009
More Richard Training
Forgot the day - 15K - 2:06.0's
Wednesday - 44 min run (I think the distance was 4-5 miles, not certain on that, yes i am a slow runner, HR 157bpm avg)
Friday - 42 minute run (same distance, now I am a faster runner, see, HR 163bpm avg)
Saturday - Weights plus 500m erg test (I beat Pat by a second, score, shame he is hencher than me)
To Benson
Sure, it involves extended anaerobic exercise, but is nothing compared to your passionate affairs: i mean, you've gotta catch the wooly bastards first eh?
More training
Another hour of five-a-side, 2 X 3 mile runs, day hike over mountainous terrain 'bout 15 miles. Running 15 minutes to work (15 there, 15 back) 4 times.
Training this week
Tuesday
3x20 minutes in the rowing pool with 5-6 minutes of fitness exercises in between (not the maximum weight).
Thursday
Fitness training and 20 minutes in the rowing pool at the end.
Saturday morning
In total 30 minutes of ergs. We were also doing maximum speed and 500m. Maximum speed- 1:18 per 500m. 500m time was 1:31.
20 minutes in the rowing pool after this. This training was on the different station where they have some metal things at the end of the blades, which make them heavier, so it is extremely difficult to row. Good stuff for practising getting the blade out of the water quickly. Should also count as fitness training as after the session my arms and shoulders were dead:)
Saturday afternoon
Outing in 8. Around 12k in total. Fantastic outing, most of the guys in the boat have been doing rowing for 5-9 years. Two of them are the champions of Ukraine (they are rowing in pair usually) and one of them was participating in the world championship (don't know in which team).
Sunday
Outing in 2s. Fitness training after that. Outing was not very long as I am still getting used to rowing with two blades :) Although my coach told me that as for the first time my progress is good.
I will be rowing in 2s for the rest of the holiday. Next week I am planning to have outings on Monday, Tuesday, Thursday and Friday. Don't know yet how many sessions we will have on the weekend. Minimum-1, maximum-4, so in total I will have 5-8 sessions :)
3x20 minutes in the rowing pool with 5-6 minutes of fitness exercises in between (not the maximum weight).
Thursday
Fitness training and 20 minutes in the rowing pool at the end.
Saturday morning
In total 30 minutes of ergs. We were also doing maximum speed and 500m. Maximum speed- 1:18 per 500m. 500m time was 1:31.
20 minutes in the rowing pool after this. This training was on the different station where they have some metal things at the end of the blades, which make them heavier, so it is extremely difficult to row. Good stuff for practising getting the blade out of the water quickly. Should also count as fitness training as after the session my arms and shoulders were dead:)
Saturday afternoon
Outing in 8. Around 12k in total. Fantastic outing, most of the guys in the boat have been doing rowing for 5-9 years. Two of them are the champions of Ukraine (they are rowing in pair usually) and one of them was participating in the world championship (don't know in which team).
Sunday
Outing in 2s. Fitness training after that. Outing was not very long as I am still getting used to rowing with two blades :) Although my coach told me that as for the first time my progress is good.
I will be rowing in 2s for the rest of the holiday. Next week I am planning to have outings on Monday, Tuesday, Thursday and Friday. Don't know yet how many sessions we will have on the weekend. Minimum-1, maximum-4, so in total I will have 5-8 sessions :)
To be brief...
25/03; 30mins; 7531m (1:59.5/500m)
26/03; 15k; 1:04:38.6 (2:09.3/5oom)
28/03; Outing; 4+
29/03; Outing; We were a man down so I Coached/Coxed a double tub, but it still counts as training surely!?
Cheers,
Joe
26/03; 15k; 1:04:38.6 (2:09.3/5oom)
28/03; Outing; 4+
29/03; Outing; We were a man down so I Coached/Coxed a double tub, but it still counts as training surely!?
Cheers,
Joe
Simons training
Well, for the first few days back I did bugger all, but then after that:
Thursday - 8k in 1x, UT1/2 paddling, not the greatest outing ever, but was to be expeted after not having sculled for about a year.
Friday - Quick paddle in the evening, about 9k in 2x, about UT2
Saturday - Raced in a scratch S4 2x with one of my old coaches, won over 2k by 8s
Tuesday Session 1 - 10k in 2x, windy as fuck, waves were coming over the bow as we rowed, and over the sides when we span
Session 2 - quick team sprint erg with the J16 and J18s, ended up just 2 x 500m, averaging under 1:40s for both
Wednesday - 6 mile run, about 40 mins
Thursday - 12k in 4x, UT2
Saturday - 10k in 1x, definately improving, but still not entirely happy with the way it's moving, driving before properly gripped onto water and taking too much on the arms after 1/2 slide.
For next week, hopefully run on Monday, 2 outings on Tuesday, 1, possibly 2, outings on Wednesday, and outings Thursdsay, Friday and Saturday.
Thursday - 8k in 1x, UT1/2 paddling, not the greatest outing ever, but was to be expeted after not having sculled for about a year.
Friday - Quick paddle in the evening, about 9k in 2x, about UT2
Saturday - Raced in a scratch S4 2x with one of my old coaches, won over 2k by 8s
Tuesday Session 1 - 10k in 2x, windy as fuck, waves were coming over the bow as we rowed, and over the sides when we span
Session 2 - quick team sprint erg with the J16 and J18s, ended up just 2 x 500m, averaging under 1:40s for both
Wednesday - 6 mile run, about 40 mins
Thursday - 12k in 4x, UT2
Saturday - 10k in 1x, definately improving, but still not entirely happy with the way it's moving, driving before properly gripped onto water and taking too much on the arms after 1/2 slide.
For next week, hopefully run on Monday, 2 outings on Tuesday, 1, possibly 2, outings on Wednesday, and outings Thursdsay, Friday and Saturday.
Saturday, March 28, 2009
training update
Whatup, here's my training for you all to (dis)approve of:
Thursday - gym (cardio about 20minutes, and weights) 1.5hrs
Friday - gym (same as before)
Saturday - gym, 2 hrs, was gonna erg but then i had to poo and was at the gym so didn't want to go i will do a 30minutes tomorrow, which will likely be gash but i need to get back into it.
Willie
Thursday - gym (cardio about 20minutes, and weights) 1.5hrs
Friday - gym (same as before)
Saturday - gym, 2 hrs, was gonna erg but then i had to poo and was at the gym so didn't want to go i will do a 30minutes tomorrow, which will likely be gash but i need to get back into it.
Willie
Rob Raine's Week
24/3 6x 10mins on, 2 mins off 2:11 average splits
26/3 2k attempt: FAIL! 1:40 for the first 500m was stupid and I soon after had to stop
27/3 15km 1:04:50.1 at rate 19
28/3 2km 7:08.2 PB at rate 27
As for the coming week, I'm off on the Access Bus. I'll do what training I can. Rob
26/3 2k attempt: FAIL! 1:40 for the first 500m was stupid and I soon after had to stop
27/3 15km 1:04:50.1 at rate 19
28/3 2km 7:08.2 PB at rate 27
As for the coming week, I'm off on the Access Bus. I'll do what training I can. Rob
This is my training
Hit my target five this week, might throw in another erg tomorrow but probably not - so I'll blog it all now. I also dreamed about rowing one night, which according to Braithwaite is probably better training than the some of the rowing we produced last term, but I haven't counted that. I guess watching the boat race tomorrow doesn't count either.
I've changed up the standard 15k a little, as it occurred to me that after the first 6 or 7k I was really spending too much effort keeping my splits below 2:00 and throwing any technique out the window. So for last week and the next couple of weeks the plan is to put the erg on sliders in front of the mirror, spend the first 5k @18 flat out pressure to get things moving, then do the next 8k just concentrating on the power curve and watching myself carefully without worrying too much about the splits provided they're within a few seconds of 2:00. Then the final 2k is a rate build @20/23/26/Free with splits working down to about 1:45 but concentrating on holding the same feeling as the rowing @18. It seems to be working well.
The gym sessions are also including five to ten minutes of erging at the beginning and end, starting with a slide build from arms only and with a 500m flat out burst in each. It's surprising how good the rowing feels after an hour or so of weights, the handle is so light.
I'm going to set myself a 2k target now of 6:50 which I'd like to hit at the end of the break. It's a tall order from where I am now, so in reality it's not likely to quite get there in time. But the 1:45s I'm doing at the moment are feeling more comfortable and I think I could take one or two seconds off them reasonably quickly. You never know, I might have hit a bit of a floor for a while, but I'd be disappointed if I can't go sub-6:55 by the first 2k test.
So without waffling on anymore... I humbly submit for your approval...
WEEK 3
------
23/03 Erg: 15k Special
24/03 Weights: Day 1 Programme
25/03 Weights: Day 2 Programme
26/03 Erg: 15k Special
28/03 Weights: Day 3 Programme
Tuesday, March 24, 2009
To Ben
'How highly is sex rated?' - Highly but then you would have to proove your partaking in such activities in my opinion, send pictures, or a compressed video file and we will judge the calorific and aerobic value of your 'session'.
W
W
Training Update - Willie B
Yo yo,
Sometime last week - cycled 20-25 miles, quite light but still ut2
Friday - weights and erg (light on both as I was easing myself back in)
Monday - weights (1.5 hrs)
Tuesday - outing (2x with Andy V.)
More to come soon mofo's, the daily 15k's will be upon me in the near future then i will become a man, maybe i'll even get some pubes...
W
Sometime last week - cycled 20-25 miles, quite light but still ut2
Friday - weights and erg (light on both as I was easing myself back in)
Monday - weights (1.5 hrs)
Tuesday - outing (2x with Andy V.)
More to come soon mofo's, the daily 15k's will be upon me in the near future then i will become a man, maybe i'll even get some pubes...
W
Monday, March 23, 2009
Running Around
So for last week or so, have had one x 2 hours of intensive 5-a-side, an hour run (not sure how far but was pretty intense), an hour intensive squash, and v. intensive drinking otherwise. Looking for erg because gym closed down... How highly is sex rated as exercise?
Sunday, March 22, 2009
Week of a Dane
Got back on Tuesday, did 1.5 hours running Wednesday morning, gym for 2 hours on Friday (free weights and some cardio) and ran again this morning for approx 2 hours. Real nice weather back in DK - so training outside is sweet but cold scandinavian style. Will try to get the girlfriend out for some workout as well, and away from medicine books - no succes so far.
Hope all is well. Emil
Hope all is well. Emil
HORR etc
Monday - Outing
Tuesday Weights ~ 1.5 hours
Wednesday - Outing
Saturday - 6.78K in 20:26.86 aka our HORR race time, despite all the odds stacked against us when two people fell ill days before
I'm not so sure when the break actually starts, so here are the last two weeks.
WEEK 1
------
09/03 Weights (Day 2 Circuit)
10/03 Outing (8+ HORR)
11/03 Outing (8+ HORR)
12/03 Erg (15k FO @18) [59:49]
13/03 Outing (8+ HORR)
14/03 Erg (2 x 5k @28 + 10 min rest) [19:10/18:54]
WEEK 2
------
16/03 Outing (8+ HORR)
17/03 Weights (Day 2 Circuit)
18/03 Outing (8+ HORR)
21/03 Race (HORR, 6.8km)
22/03 Erg (4 x 2k: 1 Flat Out, 2/3/4 500m@22/24/26/28 + 10 min rest)
[7:00/7:30/7:30/7:30ish - forgot to record exact times]
Rob Raine: Training
30 mins - 7518m rate 25 average
erg out of action - cycled for 2 hours
15 km attempt, only lasted 20mins. Two of the erg room fans weren't working and neither was the stereo. Bad times. So cycled for 90 mins in the sunshine instead. Cycling totalled about 65km for the week.
Hopefully back on the erg a bit more next week... Rob
erg out of action - cycled for 2 hours
15 km attempt, only lasted 20mins. Two of the erg room fans weren't working and neither was the stereo. Bad times. So cycled for 90 mins in the sunshine instead. Cycling totalled about 65km for the week.
Hopefully back on the erg a bit more next week... Rob
Andriy's training
Sorry for not writing for a long time, I needed to travel to Italy with my Dad to sort out some stuff.
So far I have done few gym trainings and few runs over holidays, but that is not very important, as there is a much more interesting stuff :)
I have signed for the rowing in Kiev and I had my first training today. Obviously, because I came back from Italy on Saturday I could not have them before :)
I have talked with the coach and we agreed to have around 4 training per week. I will not be rowing in 8's as they will not manage to find a place in the boat as crews are fixed, but there might be an opportunity to row in pairs. According to my coach this can only make things better, as it is easier to switch from pairs to 8's. I tend to trust him, but we will see :)
Regarding the training program— we did a lot of fitness stuff today and I do feel like I am exhausted. In addition to that, although we did not row on the water, they have rowing pool, which is an awesome thing! :) Something like this:
http://www.northeastern.edu/leadershipcampaign/images/rowing.jpg
It was left from USSR times and does not look as sexy as the one on the picture, but it is awesome as coach can literally stand half a meter from you and point you out all your mistakes. I did around 30-40 minutes of rowing in such pool today.
From technical elements—I was focusing today on getting the blade out of the water fast enough and to the right height and keeping that height throughout the recovery. Obviously, this was done under close attention from my coach, which is really good.
Overall, I am honestly very excited, the facilities are not that new, but they are good and they are better in many ways than what we have. Blades are rubbish, but the training room itself is spacious, with windows and with enough fresh air.
In addition to training- I need to do some running to get there and back and it takes around half an hour. Today's training was 2 hours itself, so overall I would say it turns out to be quite intense.
I am not sure if I will be able to submit erg scores, as we obviously tend to row in the rowing pool than to do ergs. However, I will write how many training I do and what we do and I will also keep a diary of the suggestions that my coach is making as I have honestly heard a lot of new stuff today.
So far I have done few gym trainings and few runs over holidays, but that is not very important, as there is a much more interesting stuff :)
I have signed for the rowing in Kiev and I had my first training today. Obviously, because I came back from Italy on Saturday I could not have them before :)
I have talked with the coach and we agreed to have around 4 training per week. I will not be rowing in 8's as they will not manage to find a place in the boat as crews are fixed, but there might be an opportunity to row in pairs. According to my coach this can only make things better, as it is easier to switch from pairs to 8's. I tend to trust him, but we will see :)
Regarding the training program— we did a lot of fitness stuff today and I do feel like I am exhausted. In addition to that, although we did not row on the water, they have rowing pool, which is an awesome thing! :) Something like this:
http://www.northeastern.edu/leadershipcampaign/images/rowing.jpg
It was left from USSR times and does not look as sexy as the one on the picture, but it is awesome as coach can literally stand half a meter from you and point you out all your mistakes. I did around 30-40 minutes of rowing in such pool today.
From technical elements—I was focusing today on getting the blade out of the water fast enough and to the right height and keeping that height throughout the recovery. Obviously, this was done under close attention from my coach, which is really good.
Overall, I am honestly very excited, the facilities are not that new, but they are good and they are better in many ways than what we have. Blades are rubbish, but the training room itself is spacious, with windows and with enough fresh air.
In addition to training- I need to do some running to get there and back and it takes around half an hour. Today's training was 2 hours itself, so overall I would say it turns out to be quite intense.
I am not sure if I will be able to submit erg scores, as we obviously tend to row in the rowing pool than to do ergs. However, I will write how many training I do and what we do and I will also keep a diary of the suggestions that my coach is making as I have honestly heard a lot of new stuff today.
Mr Jones has done some training.
This week:
18/03; 30mins; Distance Unknown
19/03; 80mins; Distance Unknown
21/03; Outing; 8+
22/03; Outing; 4+
and I've been doing some low rep heavier free weights each day.
I honestly don't know the distances for the two timed ergs. The batteries in the monitor exploded with 5mins left of the 30mins, and I thought I'd cleaned out all the battery acid but it went crazy half way through the 80mins as well. There were a couple of minutes where I was apparently pulling a 1:40 split @ rate 86. Hmm, I think not. Hope your all having a good break. Cheers,
Joe
18/03; 30mins; Distance Unknown
19/03; 80mins; Distance Unknown
21/03; Outing; 8+
22/03; Outing; 4+
and I've been doing some low rep heavier free weights each day.
I honestly don't know the distances for the two timed ergs. The batteries in the monitor exploded with 5mins left of the 30mins, and I thought I'd cleaned out all the battery acid but it went crazy half way through the 80mins as well. There were a couple of minutes where I was apparently pulling a 1:40 split @ rate 86. Hmm, I think not. Hope your all having a good break. Cheers,
Joe
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