Thursday 20th April 2023: Quick interval training blast on Ergrow machine

imputed the above interesting magnificent seven interval into the PM5. However missed out the rest period after 400m, so pace a little out but pleased 😃 as times are coming down to below 2min/500m in places. Last 100 m in particular due to better technique on the machine.

Tuesday 18th April 2023: CGC Supervets Scillies Team Gig Row

Nice gig training gig row with CGC Supervets team with a fill in for Martin with Pete’s son. Cox : Tim, 6: Ted, 5: Jon, 4: Gary, 3: Pete, 2: Me, 1: Andy. Lovely sunny day with a slight easterly wind. Rowed out of the Falmouth harbour into more choppy seas. Then did two full race practice with starts that simulated the Scillies Championship race distances. That is St Agnes – around 3km and Nut Rock around 2.2km. Good crew practice for Scillies Gig Championship with the mini Scillies at Helford with the full crew and Sophie as Cox. No photos due to too busy rowing😅

Friday 14th April 2023: Two Concept2-RowErg interval sessions with strength fitness session

Nice couple of Concept2 RowErg training sessions of just over 2600m. Bringing the times down with better breathing 😮‍💨. Can’t wait to get back on the water 🚣‍♀️ tomorrow morning as weather looks better for a good crew row. Followed this session with several strength 💪 exercises with dumbbells and barbell weights for legs, core, arms etc. Two weeks to the Gig World Championships in the Scillies

Thursday 13 April 2023: Three ErgRow sessions on Concept2

With the weather wind 💨 🌧️ being awful decided on playing on the Concept2 Ergrow with a few interval sets starting with 8 x 30 seconds intervals and one called the magnificent 7 starting with 700m with 70sec rest then 600m with 60 sec rest, the 500m with 50sec rest, then 400m with 40sec rest, then 300m with 30sec rest, then 200m with 20 sec rest then 100m to finish. Fun 🤩 one to do. Total training done was 4916 which is great to top up my fitness for the Scillies and bringing down times on the PM5. Want to get well below well 2 minutes/500m on the PM5 by improving my technique on the Concept2. I followed this with around 20 minutes strength training with weights.