Tag Archives: Training

Train hard evening session

2 Sep

Cardio

Treadmill run:

11.07  minutes – 2.5km

Building from 12km/h up to 16.5km/h, followed by a 2 minute cool down at 6.5km/h

Peak heart rate – 198bpm

Recovery time – 3 minutes

Recovery heart rate – 198-172 / 10 = 2.6 – needs some work sadly!

 

Weights

Shoulder press resistance machine:

9kg x 10 x 3 sets

Leg press resistance machine:

79kg x 10 x 3 sets

Lat pull down:

32kg x 10 x 2 sets

33.1kg x 5

34.2 x 5

Converging chest press resistance machine:

11kg x 10

18kg x 10 x 2 sets

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Train as you mean to go on …

24 Aug

So, I got back into the gym today!

It’s been quite a while since I hit a gym (aside from TRC’s gym, of course – although that’s been a couple of weeks too!)

 

Cardio

Treadmill run:

11.12 minutes – 2.5km

Building from 10km/h up to 16km/h, followed by a 2 minute cool down at 6.5km/h

 

Row:

9.13 minutes – 2012m

2.16.6 avg/500m

18spm avg

Weights

Tricep pressdown with cable:

10.2kg x 10 (reps)

7.9kg x 10

5kg x 10

 

Shoulder press resistance machine:

4.5kg x 10

9kg x 10

14kg x 3

 

Leg press resistance machine:

59kg x 10

66kg x 10

73kg x 10

79kg x 10

 

Bent over row with dumbells:

10kg x 20

 

Bench press with dumbells:

8kg x 20

 

– I have to admit, I left the gym feeling rather smug after seeing a guy’s jaw drop whilst I used the leg press – each time I increased the weight he looked rather surprised!

Despite not having lifted weights for a couple of months, I feel like I can carry on not far from where I left off. Although I’ll be honest, the erging didn’t feel as easy as it has before – however I didn’t have the best shoes on for it, and found myself pushing with my heels instead of my toes – nowhere near as effective.

Next gym session I shall push for 5km as we are now entering winter season, and so we’re back to long, long erg sessions!

Train Hard, Rest Easy and Party like the Season’s Over!

26 Jul

I apologise for having been AWOL for a couple of weeks since the big race – but I haven’t gone, I’m still here – I’ve not retired early! I raced last weekend at Molesey Regatta, and am very much looking forward to the last couple of regattas before the season finishes for the summer.

You may have spotted I’ve been busy with the uploads to my instagram, and since Women’s Henley I’ve had a couple of weeks off to relax and catch-up with friends that I haven’t seen since October 2012, and make the most of the amazing weather we have recently been spoilt with!

Tonight is the End of Season party at the club – despite there still being a further two regattas in the novice race calendar! – but this weekend I have some spare time, and will update this page with the latest goings-on from South West London.

Train Hard : One more sleep!!!

20 Jun

tomorrow is …

Women’s Henley!!

 

Very, very, very excited!

 

Watch this space for updates, instagrams and more!

Train Hard : The week we’ve all been waiting for

17 Jun

So here we are, the last Monday evening before Henley, and we’ve just got off the water from our penultimate training session prior to leaving London for Henley on Friday.

Racing Starts Insync

Having had a long and heavy outing yesterday, tonight’s training was focussing on our racing starts.

We had Jon watching us for the second half of the outing, and worked with us on this – focussing on no backs or bodyrock, all legs, and getting the blades all in together, and getting all the power down together.

It was a really good outing – despite getting the usual soaking at bow seat! – and our starts really developed as the outing went on, and the last piece we did felt a hundred times more powerful and insync than the first this evening.

Crew Debrief

Jon hasn’t seen us out on the water for a couple of sessions now, and during our debrief he told us that we looked a different crew from the last time he saw us out on the water – which is nice to hear!

There were plenty of positive comments during our crew chat, and everyone seems nicely relaxed yet obviously excited about Friday!

The balance has improved massively over the last two weeks, and we’ve finally got used to the second shell; Viv – instead of the old trusty, and somewhat creaky Noel!

Image

Train Hard : Monday’s Motivator

10 Jun

2013_05_15_Michael_Jordan_f02

Train Hard : WHR Draw Announced …

7 Jun

Thames B will be racing …

Vesta!

Race 11 at 15:03 Friday 21st June, in the 4th of 7 heats.

 

Quarter Final

The winner of Race 11 will race again in Race 132 at 11:04 Saturday 22nd June against the winner of Race 10 (either City of Oxford or Cantabrigian).

 

Semi-Final

The semi-final will be Race 334 at 11:42 Sunday 23rd June, against the winner of Race 131 (either Twickenham RC/Barnes Bridge Ladies/Galway RC or Royal Chester)

The Women’s Eights Intermediate Final

The final will be Race 377 at 15:35 Sunday 23rd June, against the winner of Race 335 (either Lea RC/Tyne RC/Grosvenor RC/York City/Reading RC/Thames RC A or Cambridge City RC)

 

With three races to get to the final – it *could* be a Thames A vs Thames B final !!

Be Happy : Friday’s Health & Fitness Fact

7 Jun

Walk yourself fit!

Not a fan of running?

Walking at a brisk pace – 15 minutes per mile – burns almost as many calories as jogging for the same distance.

Not only this, but it reduces the risk of heart disease and diabetes, and lowers blood pressure and cholesterol.

So get those walking shoes on this weekend, leave the car at home, and walk to the shops!

 

But dont forget …

Jogging takes less time to cover the same distance and is good for your bones.

Weight-bearing exercises like running reduce your risk of osteoporosis, as it helps maintain bone mineral density.

 

Did you know?

There are many misconceptions around running and it’s effect on the body.

Many believe that running is bad for bones and joints, however recent research from the American Journal of Preventive Medicine (2008) found no evidence of accelerated rates of osteoarthritis among long-distance runners when compared with healthy non-runners.

It is in fact suggested that running could delay the onset of arthritis by more than 12 years – with those that run between 6 and 20 miles a week seeing the most benefit.

Professor Jim Fries, an expert in healthy ageing, emeritus professor of medicine at the Stanford University School of Medicine, California, and senior author of the study found the following from his research:

‘Running or jogging does not increase the risk of osteoarthritis, even though traditionally we thought it was a disease of wear and tear.

‘It’s the wearing that’s OK and not the tearing, because it’s important to avoid injury. 

We know now that painless running or other activities which are aerobic and make you fit help you remain vigorous for longer. 

You are four times better off in avoiding disability, and that’s what we all worry about. 

But we can’t say the same for the type of exercise that involves tears around the joint, primarily through twisting and turning. This accelerates development of osteoarthritis, particularly of the knee. Internationally, the most frequent cause is football. 

Even ballet dancers are at increased risk for osteoarthritis – at the base of the big toes.’

 

So don’t let the many misconceptions of others hold you back!

Train Hard : WHR Crews Announced …

3 Jun

… I’ve just received the email we’ve all been waiting for!

(Well, all of the women’s novice squad at TRC!)

 

The crews for Henley have now officially been announced, and training in those crews starts this week – I’m expecting it to be a very full-on couple of weeks as we build up to Women’s Henley (21st to 23rd June).

 

I will be racing in the Women’s 8 at Bow, along with Hannah B (2), Holly (3), Laura (4), Madeleine (5), Kathrin (6), Charlotte L (7) and Bethan (Stroke) – coxed by Marie.

As a squad, we are also entering a four; Katrine, Bernice, Amy C and Amy L, coxed by Cat.

 

Very, very, very excited!

This should make up for the many months training in the dark and cold!

 

According to the regatta’s website, the draw should be announced Friday, so until then we sit and wait to find out who our competition will be for qualifying!

 

 

Be Happy : Friday’s Health & Fitness Fact

31 May

Sports Drinks are no more hydrating than water!

We see adverts all around us for the latest sports drinks, that promise to ‘revitalise us’, keep us ‘going longer’, and ‘improve performance’ – however do they actually work?

Oxford University Centre for Evidence-Based Medicine conducted various tests to research into claims made by manufacturers of sports drinks and protein shakes, and concluded that the quality of the evidence from the manufacturers was poor, and that the effect of the products was miniscule.

Sugar

In fact many sports drink are so high in sugar that the average fitness-freak doesn’t burn enough calories in a session at the gym to warrant drinking them!

A bottle of Lucozade Energy contains 266 calories – more than a Mars bar – only 260 calories!

Whilst a bottle of Powerade contains as much as seven teaspoons of sugar – similar to that of a can of coke – and you would need to walk for 30 minutes, or run for 15 to 20 minutes to burn it off!

Make your own sports drinks, and say goodbye to unnecessary sugar!

Water is better at hydration than any other liquid, both before and during exercise, however sports drinks may be seen to be more hydrating as you are more likely to drink larger volumes, therefore leading to better hydration!

You should drink 120-170ml of water for every 15-20 minutes of exercise – so an hour’s worth of exercise would require between 480 and 680ml – an average-sized sports drink bottle … But instead of drinking the sweet sugary option, keep that empty bottle before buying another, and make your own – not only a healthier option, but much cheaper too!

 

Isotonic Sports Drink :

  • 100ml fruit squash
  • 400ml water
  • a very small pinch of salt

Mix it all together and chill in the fridge.

An isotonic sports drink is best for :

  • A boost of carbohydrates
  • Long distance/long duration sports and activities
  • Replacing fluids lost through sweat

 

Hypertonic Sports Drink :

  • 200ml fruit squash
  • 500ml water
  • a very small pinch of salt

Mix it all together and chill in the fridge.

A hypertonic sports drink is best for :

  • A boost of carbohydrates – higher level than isotonic and hypotonic drinks
  • After exercise, to help top up muscle glycogen stores
  • For long distance events like marathons
  • Can also be taken during strenuous exercise.

 

Hypotonic Sports Drink :

  • 50ml fruit squash
  • 500ml water
  • a very small pinch of salt

Mix it all together and chill in the fridge.

A hypotonic sports drink is best for :

  • Quickly replacing fluids without adding carbohydrates
  • Drinking straight after a workout, as they directly target the main cause of fatigue – dehydration – by replacing lost water fast.
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