NYC Work outs

Chris, Karen, Mel and I have been in New York for the past week and unfortunately the Affinia hotel on 31st and 7th doesn't have any C2's in the gym. On the first two days Chris, Karen and myself improvised a circuit style work-out session in the hotel gym using free-weights and standard weight lifting equipment.

For the rest of the week we managed to get a free weeks trial at Bally's gym on 32nd and 7th and focused on deadlifts and kettlebell swings using bars and free-weights. The free-weights were easier to swing at Bally's because of the design of the weight.

The typical daily 80 minute work-out session:

• Piriformis stretches
  
• Rectus Femoris stretches
• Hamstring stretches
• Hip and Glute stretches
  
• Deadlifts x 200 (8 x 25) 20 kg
• Kettlebell swings x 125 (5 x 25) 16 kg
• Piriformis stretches
  
• Rectus Femoris stretches

Another month, another PB

I seem to be firing on all cylinders at the moment and managed to shave four seconds from my 500 metres ranking piece today for the October Cross Team Challenge. My last attempt was at a pace of 2:04.2 against the 2:00.2 pace of today's session. I am very pleased with myself : )

Last weekend I rowed the Challenge Series one mile session (1,609 metres) and pulled it in at a great pace of 2:10.2 which is not far off my best ever 2k pace. I haven't rowed the mile ranking distance before so I have nothing to compare it too - I do know that for at least 20 minutes after my row I had to lie down because otherwise I was seeing stars!

500 metres = 2:00.2
1,609 metres = 2:10.2 = 6:59.0

Swedish work-out

I was in Sweden earlier this week on a school trip and managed to get in two Swedish work-outs whilst I was there. The hotel in Norrkoping was affiliated with SATS which is a chain of gyms across Sweden. I also squeezed in a couple of kettle bell sessions too.
Doing my erging session on the C2 got me to thinking about how many C2's I had rowed on in different places around the world. I might add a little section to my blog about ergs-around-the-world?!

30 minute PB

I set myself the task of rowing one of the ranking pieces today and planned it pretty well.

Chris woke me up with a lovely cup of Rooibos tea and he had already put a couple of sweet potatoes in the oven to bake. I read the paper and surfed the net for a while waiting for the sweet potatoes to do their thing.

Down to the serious rowing plan.
I ate my energy fuel slathered in organic lightly salted butter and black pepper and another cup of Rooibos whilst I checked my previous 30 minute PB times:

• 2011 season = 30min = 6293m = 2:23.0
• 2010 season = 30min = 5770m = 2:39.5
  
• 2009 season = 30min = 5909m = 2:32.3

So I set out with the aim to get below 2:20 so I could beat my Cross Team Challenge 30 minute session of 6360 metres at a pace of 2:21.

Next came the tricky wait for the ultimate time to do your exercise after eating a hearty breakfast... too early and you feel sick but too late and you've burned off your fuel just reading the paper. I must have timed it well today. I did a slow warm up of about 10 minutes had some water, selected a CD to listen to, put the fans on full blast and then selected 30 minutes on the PM4.

I set out strong (almost too strong and was at a pace of 2:17 for a bit too long) but I soon settled into a good rhythm, here are the splits:

06:00 = 1311m = 2:17.2 = 27spm = 172hr
12:00 = 1294m = 2:19.1 = 27spm = 174hr
18:00 = 1286m = 2:19.9 = 25spm = 177hr
24:00 = 1285m = 2:20.0 = 22spm = 181hr
30:00 = 1306m = 2:17.8 = 22spm = 187hr

As you can see the splits weren't that even and I struggled in the 24 minutes split. I was thinking about how nice it would feel to 'oar-down' at this point, but I battled through to the end.

2012 season = 30min = 6483m = 2:18.8 = 178hr

The distance rowed for the 30 minute session bumped me into the top boat in the September Cross Team Challenge. This also places me in the top 5 out of 14 other lightweight women aged 30-39 across the world in the C2 ranking.

Today's row shows me what I am capable of and it highlights that my 5k (pace 2:21.8) and 6k (pace 2:27.0) times could be significantly improved. Not to worry I have got until the end of April 2012 to tackle those ranking pieces again.

New 6k PB

Two PB's in as many days - not bad going!
I managed to go sub 30 for my 6,000 metres row today.
6000 metres = 29:24.8 = 27:7.0
I am currently ranked 10th out of 15 rowers on the C2 world ranking site.

I'm half way through my 2012 season challenge of submitting a time or distance for every C2 ranking piece. I've completed six out of twelve in four and a half months so that leaves me seven and a half months to tackle the following:

1. 2,000 metres
2. 10,000 metres
3. 42,195 metres (the Full Marathon - I'll do this during the Christmas break)
   
4. 100,000 metres (Pretty much a full day rowing - I'm planning to do this bad-boy during the Easter break)
   
5. 30 minutes
6. 60 minutes
   

4 Minute PB

I rowed a steady 20 minute warm-up before attempting the 4 minute row for the C2 Challenge Series first round. I haven't rowed this ranking event for a while so I wasn't sure what my time would be - I aimed to pull it in with a pace of 2:10 and under.
I have uploaded my row and I am currently number one in the C2 world rankings in my age and weight category, 4 minutes = 2:09.5 = 926m.

London Skyride

On the 4th September Chris and I took cycled along traffic-free roads during the London Skyride. About 55,000 riders took part despite the weather being a bit grey and miserable. We had a great afternoon cycling at a very leisurely pace enjoying the sights of the Embankment, the Mall and Buckingham Palace.
On the return back to Putney I cycled my best ever ride along the Embankment from Blackfriars to Chelsea stuck on the wheel of Chris' bike. I am definately more confident about holding Chris' line and saving that all important 20% of energy.

Richmond Park bike ride

Chris and I met Edward J at the White Lodge roundabout in Richmond Park at 10:00 and set off on our leisurely cycle ride after a stop at the Italian coffee van for morning drinks and chat about indoor rowing, cycling and ideas for an Empty the Tanks recruitment drive.

We did a circuit of the park then took a detour past Ham Common towards Richmond for a lovely lunch. We didn't realise the cafe was vegetarian until Chris asked for a ham salad and there wasn't one on the menu - we opted for a Greek Salad with loads of Feta cheese and olives. The location was brilliant because we had a great view of Richmond Bridge and the Thames.

Here is a little movie of Edward and I reaching the summit of Sawyer Hill in Richmond Park. Chris was awarded the polka dot jersey for his swift ascent of the col.

5 million lifetime metres

On the 1st July I reached 5 million lifetime metres. I started regularly logging my metres when I began rowing on the C2 at home in the 2009 season.

May 2008 - April 2009 = 1,118,276 metres

May 2009 - April 2010 = 2,000,770 metres

May 2010 - April 2011 = 1,648,905 metres

Another day, another PB

I am on a roll at the moment. I improved my 5,000 metres row at 24 spm today by 12 seconds with a time of 23:26.9 at a pace of 2:20.6. I am currently ranked number two out of 15 rowers in the C2 world rankings.

I am very slightly disappointed that although I have improved my best time I have slipped down to second place. At least it gives me something to aim for. I will need to take over 21 seconds off my new PB to regain my number one slot - maybe next month?

Kettlebells

I recently got some kettlebells and now incorporate them into my daily exercise routine. I do two workouts the dead-lift and the swing.
I am dead-lifting 12 kilos in the video. The idea is to move to a heavier weight when you master lifting from the floor (at the moment I have a small yoga block below the weight because I am not that flexible in my hip or hamstrings). Hopefully the more I do, the quicker I can progress to heavier weights and a deeper stretch. Doing this lift next to the wall forces you to squat backwards and focus on keeping a straight back. I will post another video when I have improved my technique - it's early days.

Two PB's in the past two days

I managed a stormer of a row on Tuesday for the Summer Solstice Challenge. The aim was to row 21k in one day so I thought I should stick an extra 97 metres on for the half marathon distance.
I knew my last attempt was only a month or so away and I had a clear idea what I could achieve so my mission was to beat my time of 1:49:56.1 with a pace of 2:36. I set off with a determined plan of beating my previous time and I did! Yeah - I took 3 minutes off with 1:46:42.5. My pace was 2:31.7 (I surprised myself with that one).

After ranking my half marathon on the C2 website it made me think about how poor my 500 metre attempt was in comparison with my other ranked pieces. Yesterday I did a reasonable warm up and then rowed as hard as I could for 2:04.6 minutes, beating my previous ranking for the 500 metres by over 8 seconds. I am currently ranked number one in the C2 World Rankings.

Another new season PB

I rowed the Cross Team Challenge 5k restricted to 24 strokes per minute and shaved 11 seconds off my previous best time = 23:38.0, pace 2:21.8, 24 spm. I am currently ranked number one in the C2 world rankings.

On water metres

Last Sunday I met my friend Kris in Richmond for a spot of 'on water rowing'. We hired a two man rowing boat from Richmond Pier and spent an hour cruising the Thames during a warm but windy afternoon. It was great fun and I managed to row just under 10k but gained considerable blisters on the way - even though I wore my rowing gloves.

May PB's

I have started the new rowing season in style by achieving two personal best times in the last two weeks.

The first PB of the month was on the 14th May when I pulled in a really powerful time for the half marathon (21,097 metres). I tried a different strategy to my last attempt in 2009 by fueling up appropriately with a massive bowl of slow roasted sweet potatoes and lots of liquid before the row.
I had glasses of water ready at the side of the C2 and a little bowl of dark chocolate squares (just in case of energy loss). About 10k into the row I decided to have a nibble at the chocolate and it certainly helped me cruise the last 11k with 'reasonable' comfort. I finished the row in 1:49:56.1 with a pace of 2:36 throughout the row.
I am currently ranked 4th out of 7 on the world C2 rankings.

My second PB happened today after rowing another 1,000 metres for the May Cross Team Challenge. I took 9 seconds off my previous attempt and pulled in a time of 4:12.2. My stroke rate was 2:06.1 - which is the fastest I have ever pulled for longer than a minute. It looks promising for a 2k improvement this rowing season.
I am currently ranked as number one in the C2 world rankings! I suspect that won't last very long so I will enjoy it whilst it lasts.

Over the 2011/2012 rowing season I am going to attempt all the rank-able rows which include:

• 500 metres = 2:14.8 (can definitely be improved considering my recent 1k)
  
• 1,000 metres = 4:12.2 = 2:06.1
  
• 2,000 metres
• 5,000 metres
• 6,000 metres
• 10,000 metres
• 21,097 metres = 1:49:56.1 =2:36.3
  
• 42,195 metres
• 100,000 metres
• 4 minutes
• 30 minutes
• 60 minutes

I have rowed the ones in bold over the last few weeks - my only concern would be the full marathon and 100,000 metres because it would mean being on the C2 for a loooong time.

I also managed a cycling PB last week as well. On Saturday 21st May I cycled the Richmond Park loop twice in my best ever time - just under an hour. I felt very strong on both circuits and I know I can improve on the time over the summer. I have just got to keep cycling.

Southampton trip

Chris and I spent the Royal Bank Holiday weekend in Southampton. We biked to the New Forest on Friday 29th April which was lovely - the weather was warm with a little bit of wind on the open straights. We stopped at a small farm shop and had a snack of organic New Forest goats cheese and vegetable crisps. Another fuel stop was at Willow Cafe in Lymington which sold organic teas and coffee and of course clotted cream -yum, yum.
You can see the map of my 30 mile ride at this link http://www.mapmyride.com/routes/view/33133406 We took the famous Hythe ferry back to Southampton which included a brilliant ride on the pier train.

On Saturday 30th we sailed to East Cowes on the Isle of Wight on the Red Funnel vehicle ferry from Southampton. It was a relaxing 60 minute crossing and the weather was warm and the sea calm. We began the East of Isle Wight Tour by getting in some decent fuel at the Bluebell Cafe at Briddleford Lodge Farm. We had a ribeye steak and salad followed by fresh unpasterised milk and cream which was gorgeous - I had a pint of the milk and Chris scoffed a pot of clotted cream.

We set off towards Ryde, then headed down the island to Sandown and finally Ventnor which was at the bottom of a very steep descent. We had a little Co-op snack of nuts and chocolate before embarking on our return to East Cowes. The return leg of the journey was a steep hill climb towards Godshill, Newport and then a gentle ride down into East Cowes. Unfortunately I developed a painful stitch in my right side when we reached Newport and found the ride down to the ferry pretty painful. It was great to get on the ferry and have a well deserved rest. See the 36 mile ride here http://www.mapmyride.com/routes/view/33132180

Generous donation

Friends of the family (distant relations) Simon and Pip have very kindly donated £75 towards the MS Society. Thank you so much!

London New Year's Day Parade

Chris and I went on a bike adventure from Putney to the centre of London and couldn't help but catch the sights of the London Day Parade. Apparently it is the 25th anniversary of the parade (I didn't even know this happened every year until today). The road past Westminster was closed to traffic so it was great fun racing down there on our bikes.

My C2 has a new home

December has been a crazy month. My boyfriend and I have secured new jobs in London; so the past month has been a very busy time sorting out where to live, packing up the old place as well as the usual Christmas mayhem.
My rowing machine is now in a lovely spacious room looking onto Upper Richmond Road in Putney. The 'Gym' has a hardwood floor, loads of space for stretching and enough room to store mine and Chris' bikes. We moved in the week before Christmas and it was a mammoth task - we had the help of Chris' dad and we couldn't have done it without him.
I will post some photo's of my new home when I get a moment.
For my leaving present at Morley High School I asked for my collection to be donated to the MS Society, so I have managed to add another £63.00 towards my fundraising. The total now stands at £1,095! Not bad going....

BIRC 2010

I rowed my personal best time last Sunday at the British Indoor Rowing Championships. When you compare my statistics against last years, you can see how much I have changed my power to stroke rate ratio.

BIRC 2010

Meters	500m	1,000m	1,500m	2,000m
Time	2:12.4	4:24.8	6:37.2	8:46.6
Average Pace	2:12.4	2:12.4	2:12.4	2:09.4
Stroke Rate	29	28	29	29

BIRC 2009

Meters	500m	1,000m	1,500m	2,000m
Time	2:12.2	4:25.8	6:39.0	8:49.2
Average Pace	2:12.2	2:13.6	2:13.2	2:10.2
Stroke Rate	42	40	39	38