Rowing Diary

[heartofarower]

2/17/2013

The flu has been going around the team, and I, unfortunately, caught it as well.  Sorry for the lack of updates.  We did a lot of power pieces this week. Most of the stuff was without monitors to start getting a feel of a boat.  a lot of coxswain work this week.  Some stuff with feet out to maintain a strong finish.  No Saturday practice because coach like our improvement.  Tomorrow is back to the grind.  Hopefully the flu gets out of our erg room, can't have anyone else pass out. 

[heartofarower]

Rowers trying to stay up on a Saturday

[v-row]

[heartofarower]

Just keep pushing. 

[heartofarower]

2K day

[heartofarower]

2/8/2013

2k friday!!!! Most people PR'd but our coach told us we weren't nearly where we needed to be.  We have reached the end of this exercise calendar so next week we begin a new training regimen in preparation for Spring Break training at Camp Bob! 

[heartofarower]

2/7/2013

30 minute run

15minute @20 2k+16

1000m at 2k pace

10 minute @20 2k+16

500 m at pace

this was to train for the 2k the next day.  

[heartofarower]

2/6/2013

Rowers did 9,000 m at 20 SPM 2K+16.  They all seemed to hit their goals, but most said they were sore after the 11k a few days earlier

[heartofarower]

2/5/2013

Just played a game of soccer then did a group circuit.  

[heartofarower]

2/4/2013

Today was supposed to be an hour of power, but due to the cold, it wasn't possible to run outside.  Instead the workout was:

11,000 Meters @20 SPM 2k+12

Weight Lifting circuit

This workout seemed to be extremely hard for most rowers.  Only a few hit their goals.  Tomorrow looks to be another long steady state, hopefully more will hit it then. 

[survive-and-strive]

[heartofarower]

Friendly reminder to stay hydrated. 

[fitgirlprblms-deactivated201405]

Pushing out the last rep

[heartofarower]

[heartofarower]

2/2/2013

The rowers did 5 x 5' pieces no rate cap 2k+5.  If they hit their goals for the first 4 pieces they did not have to do the fifth.  They all hit their goals which means its time for them to kick some butt on the next 2k.

I went to the gym later on and ran 2 miles and did a little bit of an ab circuit.  Not a whole lot, but I did decrease my calorie intake which should help in the process. 

[heartofarower]

2/1/13

Today's Erg workout was as follows:

3 x 3000 meters @20 SPM  2K pace+16

Then a weightlifting circuit.  I will do my best to find the proper names for the exercises and post at a later date.  

Pretty easy day it seemed, the Next couple are gonna be hard though. 

[heartofarower]

2/1/13

Well guys I'm sorry for the extremely long break.  I'll try to keep up from now on.  I have officially been made a Coxswain for the Spring 2013 season.  I am currently about 10-15 lbs too heavy, so I'll keep posting the workout the rowers do, but also my own personal ones that I will be doing to lose the weight. 

[heartofarower]

10/1/2012

Too foggy to row.

Got 3 new (to us) ergs from Princeton today, we can almost have the entire varsity team erg at one time. 

Did 10k @16SPM +25

Then 40 Minute run around the track while novices did their piece.  

Not a super hard workout, but slightly draining.  Most people walked around the track for most of the 40 minutes, admittedly my partners and I walked 2 laps, but a Junior on the team asked us to run, so we did, but not everyone.  Again, one day faster, one day stronger.  It sounds weird but I can't wait for winter conditioning.  

Hopefully back on the water tomorrow, and maybe redoing my 5K from saturday. 

[kushandwizdom]

[heartofarower]

This applies nicely

[heartofarower]

9/29/2012

Today was the day after the homecoming dance. Too foggy to row.  Coach surprises us with 5k erg seat race. (almost seemed like punishment for those who drank last night, not sure though).

Divided into 2 groups:

First group did ab circuit and ran laps.

100 straight leg crunches, 100 bent knee crunches, 50 straight leg right over left crunches, 50 straight leg left over right crunches, 50 left side crunches, 50 right side crunches, 50 pulses, 30 leg lifts, 20 pushups.

Second group did 15 minute hard warm up on ergs, then did 5K.

My time was not nearly close to where it needs to be, but I was consistent. Time on the ergs will help fix the problem.  Overall times were very good, it will be good competition for the Head of the Ohio next weekend.