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Training Log Archive: PippaD

In the 7 days ending Sep 10:

activity # timemileskm+m
  Rowing2 3:55:00
  Ergo3 2:55:31
  Cycling1 1:44:30
  Weights2 1:10:00
  Spinning1 40:00
  S&C1 20:00
  Total7 10:45:01

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Sunday Sep 10 #

Rowing 1:20:00 [3]

Again looking at the rockover moving faster than the boat on the 'second' rockover- kinda got it I think...but did mean I was moving hands away too fast so need to work on that next time. Also opening body at the catch (and sometimes not getting catch in) so even more to work on.

Rowing 20:00 [4]

Three boat side by side racing down the 5k stretch at rate 22 :D Was soooo much fun, love getting the power down.

S&C 20:00 [2]

Saturday Sep 9 #

Rowing 1:10:00 [3]

Focusing on the rock over like on the ergs- lots of pausing at 1/4 slide and then getting more rock over as stroke continues. Also releasing pressure on the handle before the body and not row the blade out the water-definitely improved throughout the session.

Rowing 1:05:00 [3]

Same as the earlier session, this time more paddling against other crew (we were faster :) ) so pausing when we got half a length ahead so we then became half a length behind. So good!!! Hands not enjoying life too much...

Friday Sep 8 #

Spinning warm up/down 20:00 [1]

Ergo warm up/down 20:00 [2]

Ergo 19:31 [5]

5k test.

Spinning warm up/down 20:00 [2]

Plus a walk.

Thursday Sep 7 #

Weights 30:00 [1]

Pretty easy just going through the motions checking we're doing everything right before 5k tomorrow.

Wednesday Sep 6 #

Ergo 50:00 [2]

2*25mins again focussing on the rock over. Told to move faster off the back..

Ergo 36:00 [2]

2*4k as prep for the 5k. Splits lower than earlier in the day but not really sure why...
Really need to sort my shoulders out so working on that most of the time in steady state. Burst feeling a bit heavy but hopefully by Friday I'll be feeling more sprightly

Tuesday Sep 5 #

Cycling 1:44:30 [3]

46.64km, 100m. To St Ives and back along the guided busway with rest of the squad and cake stop at St Ives :).
Chilled cycle out but on way back people picked up the pace and it was so much fun!!

Ergo 50:00 [2]

2*25mins focusing on technique-getting a good rockover. Some points:
Break knees to aid rockover
Keep core engaged all the way through stroke, don't disengage on hip swing
Don't dip shoulders into catch

Monday Sep 4 #

Weights 40:00 [3]

45secs (15secs) of 8 different exercises 4 times with 2min break between sets.

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