Under wharf intervals 11 x 100 stroke efforts (200m ish long). Picked up the occassioal runner to make it a bit easier, starting to feel lots better in the boat - but still plenty of work to do........
KAW training 100 night. Circuit training comprising 100 shuttle runs, pushups, ab execises, prision jumps, lunges, burpees and leg tucks.
Very good hit out.
Technical MTB ride around the trevallyn reserve in Launceston. Lots of climbing, so was good hi out. First time in this area and was great, some sweet single track - would be even better in the dry.
12 PM
orienteering1:30:00 [3] 8.0 km (11:15 / km)
Finished the MTB ride and went and did an Orienteering event. Only had time to do half the course but was worth the effort. Bit off with the first one but hit the next 8 with little problem. Only had one compass so went as a three. Steve struggled a bit as back was causing a bit of grief but tuffed it out well.
Finished umpiring and Jumped on the bike, rode the around burnie track then out to work. Back into Burnie and back onto the track. Underestimated the distance as was dark on the way back and only had flashing LEDs with me.
6 PM
Field Hockey1:10:00 [3]
Played division two, got a few kms in but not really in the game. Won 2-0.
Morning Session on the cam river. Started with a lap of the river then did ladder to 100 up and down. Nice to be in the boat. Felt good for the session.
First session of sponsorship package from KAW. Very tough set of exercises concentrating on core from thighs to shoulders. Grerat hit out. Offered to take us weekly which could be a bonus!
Had meeting in Hobart Tuesday morning so went to mum and dads Sunday night. Did a run trek up and down Mt Amos on monday then some of the saddle track. Very still clear day with sensational views.
Weather was shocking so spent the afternoon on the running machine watching movies. Did km treks up and down the incline settings and ran the flats. Ended up being longer than anticipated as got sucked into the Bourne movies.
7 PM
cycle - fuild trainer1:15:00 [3]
Not sure of distance as no speedo on the bike, but sat on the fluid tranier watching the last of the Bourne movies. Motivation was wanning but managed to get through.
Under the wharf at burnie. 1km paddle over to wharf 10 x 200m efforts = about 90 strokes, 10 x 200m recovery paddle then return to shore. Solid morning, arms heavey from last night.
KAW session - extremely solid session. Exercises using koppers logs, boxing, running and body exercises. One of the best sessions I have done for a while.