Post Christmas Weight session 5×5 Dead Lift, 5×5 Dumbell row, 20 Triceps extension, 20 overhead press
Monday 9th January 2023: Quick WattBike Test Ride
Quick cycle ride after Christmas break
Saturday 10th December 2022: MBPGC novices row
4.5Km technique gig row around the Mount. Cox Dwayne, Zoe 6, Claire 5, Christina 4, Rob 3, me 2 and David 1. Very cold with hailstones also a swell but a nice relaxed row concentrating on technique.
Sunday 4th December 2022: 4km MBPGC Gig Row round Mount
Technique row round Mount : Shirley coxing, Maxine 6, me 5, Dan 4, Andrew 3, David 2 and Andy 1. Very cold but reasonably calm sea.
Saturday 27th November: 200m pool swim
Slow 200m pool swim in Hotel.
Saturday 27 November 2022: virtual Row on Concept 2
Quick 10 x 30 sec on Concept 2 machine in Hotel.
Friday 25 November 2022: 200m Pool Swim
Tuesday 22nd November 2022: Quick virtual 20min WattBike ride
20 minute virtual ride on the WattBike 
Tuesday 22nd November 2022: Strength Training session
Strength Training 1
Tuesday, 22 November 2022 at 13:12Squat (Barbell)
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 20 kg × 5
Set 4: 20 kg × 5Overhead Press (Barbell)
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 20 kg × 5
Set 4: 20 kg × 5
Set 5: 20 kg × 5Deadlift (Barbell)
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 20 kg × 5
Set 4: 20 kg × 5
Set 5: 20 kg × 5Clean (Barbell)
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 20 kg × 5
Around 20 min strength training session
CAMTRIER 