8km outing, last day of race prep. Fully recovered now, race on Saturday.
16/05/2015
RACE DAY:
Entered in the coxed 4 with our heats early morning. The start line was quite windy and our line wasn’t the greatest, but we got off to an aggressive start. We had lane 1 which probably meant we had the worst of the crosswind too. By the 500m we already had 4 crews behind us and in sight and one crew just leading us. The rhythm in the middle 1km was strong, although not our tidiest rowing (wind may have contributed to that). At this point the leading crew had pulled away, but we were comfortably ahead of the rest of our heat and with top 2 going through to the final we kept the composure and saved some in the tank.
Final:
Turns out we had the 4th fastest heat time of the 6 boats in the final, but knew we had another gear. We smashed the start and killed 2 crews off early, but one crew still pulled way ahead (same crew that won our heat) and we just simply did not have the boat speed to catch them). 1km in there were 3 crews battling out for the minor places. We certainly rowed the middle 1km much stronger in the final and words can’t describe how painful it was just over halfway. The crew in the lane next to us faded away, but the crew just ahead of us made a move we could not respond to. They ended up destroying the field in the 2nd half and winning the race, we came in a distant 3rd 15s back.
3rd out of 18 is not bad for first regatta, but being 15s behind shows there is a lot of work to do. I think we can easily speed up a few seconds with time as a crew, but we are going to have to put some work in, to step it up from there.
Giant Sets (no rets in between did this in just over 5 minutes):
Military Press: 60/5, 60/4, 60/3, 60/2, 60/1
DB Romanian Deadlift: 32/5, 32/4, 32/3, 32/2, 32/1
DB Row: 32/5, 32/4, 32/3, 32/2, 32/1
@Alpha - Thanks, it was a solid start and was good to race in a national event. Still a lot of work to do to get where I want to be to be challenging, but we are getting closer!
23/05/2015
Double Outing:
1st Outing:
16km outing in coxed 4 with practice race starts and 3 max effort pieces, 6 minutes, 8 minutes, 6 minutes.
Long stretching session (going to make sure I don’t neglect stretching, foam rolling and mobility stuff)
@theBird - Thanks buddy, I am trying. Still no race win yet though (2012 seems so long ago), but I am hoping for more medals and trophies to add to the collection soon.
24/05/2015
12km outing in the coxed 4.
Was thinking about a 2nd session, but yesterday took a lot out of me and I need to stay in good condition as we are racing the met next weekend!
Steering on the pair was broke so ended up doing my erg earlier. Forgot how hard it is to row on the concept 2 with heavy legs after a water session, but splits were ok considering.
1000m in 3:29.8 1:44.9 split
4 minute rest
1500m in 5:13.7 1:44.5 split
5 minute rest
1500m in 5:12.9 1:44.3 split
5 minute rest
1000m in 3:26.3 1:43.1 split
AM
8km outing in coxed 4 with more race starts and sprint practice. Water session have been tough last 4 days, but last intense session on the water as we will be tapering to the race at the weekend.
Kept the weights very light today and did some mobility and stretching work when I got back to keep back and hips loose. Saturday is drawing ever near and the draw is out. Top 3 of 7 through to the final in my heat, so great chance of qualifying for the final of a race I have wanted to do for years!
1250m in 4:17.0 at 1:42.8 split
1250m in 4:18.1 at 1:43.2 split
1250m in 4:20.1 at 1:44.0 split
1250m in 4:20.0 at 1:44.0 split
1250m in 4:17.7 at 1:43.0 split
First time I have broken the 1:44.0 split barrier. Nice confidence boost to hit my best erg of the year.
28/05/2015
8km outing in the 4. Last bit of rowing prep in our crew before the race this weekend. Rest day tomorrow!
So Saturday arrive for the biggest race of the year (for my crew any way) on the olympic lake. Not gonna lie, I was pretty nervy heading into this and it is has been 3 years since I have competed at an event at this level. I still have a way to go to get my fitness back to what it was, but I have been closing that gap down.
So it was simple 7 crews in the 2 heats, top 3 get through.
Heat:
Luckily there wasn’t much waiting at the start line. We nailed a start and had an early lead. 500m in we had smashed it and us and 1 other crew had opened up a decent lead. At the 1km point we comfortably opened up water so it was clear we were going to be top 2 and get to the final. This was probably the first time in the day we relaxed a bit and probably led to our smoothest most efficient rowing. In the last 500m we opened up a gap and we took the lead and unbelievably took the heat win. Before the heat we would have taken a 3rd place and scrape into the final so to win so comfortably was amazing!
Final:
Going into the final we 2nd quickest only 3s behind the winner of the other heat. At this point the nerves were more as a result of expectation as we realised we were in with a shot at this which is testament to the work the crew has put in last 2 months.
We had a strong crosswind at the start. We angled our boat at the start into the wind, but the marshalls delayed and delayed by which time we blown off course and had no time to correct it. Our start led us straight into the buoys and gave us a tough task of coming back from last. 1km in we clawed it back and were gaining on 4 crews. 1 crew had gone out of sight and 1 crew dropped off and were way back.
We quickly gained on 2 more and we were neck and neck pretty much all the way to the finish line. I had no idea where we placed in relation to those, but 1st and 2nd had pulled away. This was as painful a race as I have ever had. It was literally push the whole way given the 3 crews being side by side. In the end we got 5th. 0.6s off 3rd which was gutting, 4s off 2nd and 10s of 1st. Looking back at it if our start hadn’t been messed up we could have had 3rd and I think we could have challenged 2nd. Fairplay to the winners as they were stronger.
Initially I was disappointed at the final results, but we have shown we can compete on a national scale. I am near the end of the season now, but that gives me the opportunity to put in the graft and come back stronger for next season. From a personal point of view until the last 3 months my land training has not been good enough so I just need to keep on the path I am on and next year the plan is to get in the top 4 and to win an event like this!
Just did a short recovery run as drained from weekends racing. Back training tomorrow.
Also just found out I have been promoted to the top 4. I had ruled out any chance of that, but with performance at met and steady progress since crews were named they have made last minute change to the,crews.
Now it means goal to race at Henley is on. May not have to wait until next year if we can prove we are competitive over the next 2 weeks.
Also just found out I have been promoted to the top 4. I had ruled out any chance of that, but with performance at met and steady progress since crews were named they have made last minute change to the,crews.
So good!!! If only I was in better shape for seat trials this combination could have been out since April, but hard work got my in earlier than expected so onwards and upwards.
Outing in Coxless 4 again. 2 x 700m pieces and a 2km race piece. About 11km in total rowing.
I’m now responsible for calls although more difficult than I thought to do calls when gasping for oxygen. Still this boat can shift and I’m pretty excited.
Am
10km in pair. Again did some work on starts and holding race pace.
Pm
4 minute warmup cycling on turbo trainer
4 minute tables
5 minutes cool down
Absolutely shattered with the mileage and intensity recently, but at the moment my eyes are on Henley and I have just over 2 weeks to put the work in before tapering.
Great job on the race man! I am proud of you! You know the nerves are only going to go up as the stakes go up, but I have no doubt that you will overcome. Great job man!
@Alpha - Thanks man and there is a lot more to come now I have been moved up to the top 4. As nerves go up, so does the thrill of competition and can’t wait for the next race now!
08/06/2015
1000m in 3:25.6 at 1:42.8 split
3 minute rest
1250m in 4:16.8 at 1:42.7 split
4 minute rest
1500m in 5:08.7 at 1:42.9 split
5 minute rest
1250m in 4:17.2 at 1:42.8 split
4 minute rest
1000m in 3:28.5 at 1:44.2 split
Another season best on the erg!
09/06/2015
AM
11km in coxless 4.
PM
11km in coxless 4.
Outings going really well. This should have been the 4 from the start! Combination is there and there is real intent and commitment every session. Been a long day to do morning and evening session, but nice to have a 4 collectively working towards the goal of Henley qualifcation, something a men’s crew from our club has never done in its history!
