Joe's Training

20/07; 30 mins weights
21/07; 30 mins weights; Outing 4x
22/07; 30 mins weights
23/07; 30 mins weights; Outing 4x
24/07; 30 mins weights

Training - at last

Thought I would break my wall of silence on training. Not been what most would expect of a rower, in fact it's been exclusivley running. From a virtual nothing of fitness I've built up and am now doing 5 and a bit mile runs every other day. I've been resting my hand all this time, but after something like 4 months, tomorrow i'm going to take the plunge back onto the erg and see how it holds up. Hoping for the best, i'll report back with something more exciting next weekend, promise :P

Richard

Training, for wont of a better word

Hey all

Sorry for not posting last week, I realised I forgot then decided I might as well do two in one, and now I'm struggling to remember what I did last week! but here goes:

13/7 - Still struggling to finish long ergs, the gym is very hot, 8k @2:02 ish splits
14/7 - upper body weights for ~ an hour
15/7 - 15k @ 18, 2:04 splits
16/7 - mostly leg weights, with some upper body and core at the end
17/7 - missed my 2k test because i got away from work late
19/7 - took my puppy for a run, quite short and as usual after not running for a few weeks it absolutely shafted my legs. From gmaps-pedometer.com it would appear to be almost exactly 4 miles, I didn't time myself.
20/7 - my shafted legs didn't manage to get to the end of my 15k, 11k @ 2:03.5 ish
21/7 - upper body weights again
22/7 - legs still hurt a bit and decided to make sure i finish, 15k @ 2:05.0 splits
23/7 - couldn't stay long at the gym and was possibly not going to get to the gym tomorrow so did my 2k test - 6:57.8

Didn't go today because I still felt ill from my morning at the Top Gear track, going to go cycling tomorrow and running on Sunday

Summer training part 2

So, the week starting 6th July i was a bit busy walking in the peak district. Good exercise, but probably didn't help my erg score.

This past week has been better though.

13/07 20min erg, rate capped at 22 spm. 5336m 1:52.4 ave
Weights session

14/07 20km cycle

16/07 2k warm up and Weights (squats, bench, shoulder press, pull ups, core)

18/07 2k warm up and Weights (deadlift, dumbell press, upright row, pull ups, core)

19/07 55km bike ride around the pleasant North Downs of Kent. On a fixed-gear, so no slacking on the hills

20/07 2k erg warm up Weights (bench, triceps, shoulder press, fly, pull ups)


I'm really glad to see more people are using the blog. We've got about 9 or 10 weeks left of summer, so if we carry on as we are I think we are going to be in a really good position when we return. Good stuff everyone

misc exercise

11/07: Erg, 2x20min @19
15/07: Running, 1h
16/07: Erg, 2x10min @24
18/07: Cycling, 40km

Joe's Training

13/07: 30 mins weights; 15k erg
14/07: Outing 4+
15/07: 30 mins weights
16/07: 30 mins weights; Outing 4-
17/07: 30 mins weights
18/07: Outing 8+
19/07: Outing 4-

Where is everyone else?

Summer Training, Part IV

Having a good one here at home, still time to fit in a few sessions. I've learned that I'm not a runner, and never will be, but I'm going to stick with it because it's a good challenge and it's free. I ran around 'Lake' Wendouree for the first time in ten years, and the first time ever without being forced to do so at school. Next week will probably be more of the same - a bit of running, a bit of swimming, and some time at the gym.

13/7 Run 6 km

14/7 Run 6 km

16/7 Weights Chest, Back, Legs, Core

17/7 Cardio 20 min erg, 20 min ride, 20 min swim

17/7 Weights Arms, Shoulders, Legs, Core

Training

I'm doing a lot of training on the Lightweight Development Squad: they showed me how to scull; we've been having about 8 outings a week in eights and we were at Kingston Regatta yesterday which was fun.
Did some erg tests 3:21 for 1km rate 34 and 5km 18:43 rate 31
Psychology makes a big difference with the 5km, I took 50 seconds off the time I pulled a week before the test just by pushing myself more and going for the finish sooner. Get someone to shout for you if they know how because that helps a lot too.
Hope you're having a good summer, Rob

Oh, and apparently there were a few problems with my technique:
http://www.youtube.com/watch?v=dgs8qQkE_FE
but they're sorted now ;-)

Joe's Training

06/07; 30 mins weights
07/07; 30 mins weights
Outing 4x
08/07; 30 mins weights
30 min erg @ 24
09/07; 30 mins weights
Outing 8+
10/07; 30 mins weights
11/07; Outing 4+
12/07; Outing 4+

Cheers,

Joe

First lot of training

Hi All

I thought I put a post on here about a week ago but it appears I managed to not actually post it or something. Anyway, once I started back at McLaren it took a few days to get approved to train, and then I turned up two Fridays ago to fiond it closes at 6pm on Fridays, so I've now made that a standard 2k test every Friday. Other than that I've been quite light in the first week, given the total raping of my body I had perpetrated in May Week and afterwards!

2/7 - Gym assessment. Still have good VO2 (60.5 ml/min/kg as measured by a walking test - not exactly confident of the value!) but I'm heroically unfit (35 press ups in a minute, less than two minutes for plank, etc.)
3/7 - impromptu 2k test - 7:02.7 was surprised it was that good!
6/7 - first proper session back - 2x5k @ 18 2:02.5 and 2:01.8 splits plus some weights stuff given to me by the McLaren guy, working on explosive strength.
7/7 - proper weights session, started with 1500m warm up on the erg @ 19, gradually took split from 2:00 to 1:50. then various cable exercises, squats, free squats and some other stuff that I can't remember
8/7 - another gentle 5k @ 2:01.3 splits plus some weights
10/7 - 2k test - 6:58.7

going to start doing proper ergs and bigger weights sessions now, my plan is long ergs on monday and wednesday, weights tuesday and thursfday, 2k on friday, plus i'm going to sort my bike out and start cycling at the weekends, and maybe jog to and from the station, although i'd say that's unlikely!

Summer Training, Part III

Where is everybody?

Tidied some last bits and pieces up at school this week, and currently about two hours from boarding the second (16 hour) leg of the flight home. Turns out the gym at Dubai International isn't quite what it's cracked up to be. Doesn't have an erg for a start, so I was forced to do some cross-training. There are dumbbells up to a respectable weight, but no bench, and an OK set of weight stack machines which are inexplicably numbered 1-12 rather than marked with their actual weights. But it passed the 9 hour layover fine. Not that I spent the entire time at the gym. I had a go at sleeping but decided it wasn't going to happen. Not sure how I'll go about training in the next few weeks, I'll just see how it goes.

07/07/09 ERG 15k @ 18 59:29.7 (1:59.0/500m)

08/07/09 OUTING 2- with Stagg

09/07/09 OUTING 2- with Stagg Nice piece at the end, hit 34 with good rhythm

11/07/09 XTRAIN 3 x 15 min (Bike / Run / Crosstrainer)

11/07/09 WEIGHTS Arms / Back / Chest / Core

Erg

4/7: 10K @ 17

Summer Training, Part II

Another busy week at school, finishing up the year's work. The good news is I'm now registered for my degree. The bad news is I didn't get as much training done as I would have liked. More things to sort out this week, including packing up this flat before we go home, but I'm hoping to fit in an outing or two and some time on the erg before the flight on Friday. I've got my eye on the gym at Dubai airport for our stopover...

Back in Aus, there's not much chance of an outing, so I've sacrificed ergs this week to fit in more of those. But I'm going to get to the gym whenever I'm close to one, hopefully do some swimming as well. I'll just need to play it by ear I guess. I'm back in Cam at the start of August.

29/06 OUTING 2- with the Stagg

03/07 WEIGHTS Legs & Back

04/07 OUTING 2- with the Stagg

04/07 WEIGHTS Upper Body (still hurts...)

06/07 OUTING 4+ in an 8+ plus cargo. All the way from Clare BC to King's. I'm counting this as training.

Joe's Training

Not done much, been surfing in Devon for most of the week. It was knackering, so only:

04/07; Outing 4+
05/07; Outing 4x

Cheers,

Joe

Summer Training

Here is the story so far.

Last week i was very busy, so didn't join a gym, but did fit in 3 45km bike rides, averaging around 30km/h.

Good news is that i joined a gym today, and treated myself to a 15km erg. total time 59:28.5,
1:58.9 splits.

I'll blog the rest of this weeks training on sunday.

Hope everyone's doing interesting stuff, but mainly hope everyone's training.

Corny.