CITY DRAGONS ROAD TO MACAU

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 Peter Skene - Pleasure or Pain?

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Peter Skene
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PostSubject: Volume Training Upper Body + Dragonboat session   Fri Jan 29, 2010 4:10 pm

3pm after morning shift I hit the gym with a couple mates.

Volume Training - Upper Body

Chest/Back - 4 Supersets (Combining both exercises into 1 long set) - (1min rest between supersets)
Barbell Bench Press- 40kgs x 25,25,25,25
Wide Grip Lat pulldown - 55kg x 25,25,25,25

Shoulders/Abs - 4 Supersets - (1min rest)
Dumbell Clean/Press - 25lb db's x 25,25,25,25
Vertical Knee ups x 25,25,25,25,25

Biceps/Triceps - 4 Supersets - (1min rest)
Dumbell Curl - 25lb dbs x 25,25,25,25
Dumbell Lying Tri Ext - 25lb dbs x 25,25,25,25

6pm: Dragonboat session approx 90mins
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PostSubject: Erg: Xeno style no.3....1k/2k/1k   Sat Jan 30, 2010 9:24 am

1K WU @ 1:52.5avg pace / 22spm


Code:
02000   06:56.1   02000   06:56.1   01:44.0   25.2   164.6   171
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:43.5   00500   01:43.5   01:43.5   25.5   162.0   162
01000   03:29.5   00500   01:46.0   01:46.0   24.3   161.9   162
01500   05:14.5   00500   01:45.0   01:45.0   24.6   165.0   166
02000   06:56.1   00500   01:41.6   01:41.6   26.6   169.4   171
                     
1k CD @ 1:52.5avg pace / 20spm

Was gonna be 2k/2k/2k, but I did it with Stew but he was strapped for time. I felt crappy during this one, prob because I just rolled out of bed and jumped straight into it on empty stomach and half asleep. Great prep work hahaha.....Plan held together, 1 sec fast than last time.
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PostSubject: State Dragonboat training   Mon Feb 01, 2010 4:22 am

First State Dragonboat training session. Alot of talk by the coaching staff.....ALOT!!!!, how bout a little less talk and ALOT more action Twisted Evil

Looking at the numbers this year, there are many of the big names last year NOT to be seen, its early days so lets sus out the quality of this campaign in the weeks to come.

The session went smoothly, testing out different levels of intensity from Level 2 - base building, up the 100% toward the end.

Congrats to the city dragons boys for making it into the squad,,,,,from what I can see they will be the top guns in the state squad this year!!!...GO get em guys!!!
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PostSubject: Base Training - Upper Body   Mon Feb 01, 2010 9:45 am

Titans Training

Base Training Upper Body

Chest
Flat Dumbell Bench - 5 sets - 35lb db's x 30, 35lb x 25, 45lb x 20, 45lb x 20, 45lb x 20 (1.5min rest)


Back
Dumbell single arm Rows - 5 sets - 35lb db's x 30, 45lb x 25, 55lb x 20, 65lb x 15, 75lb x 10 (1.5min rest)


Shoulders
Dumbell Clean/Press - 5 sets - 25lb db's x 30, 25lb x 25, 25lb x 20, 35lb x 15, 35lb x 12 (1.5min rest)


Rested a bit followed by:

2k Steady @ 1:53.9avg pace / 21spm

Then a faster 2k:

Code:
02000   06:54.9   02000   06:54.9   01:43.7   25.0   155.6   162
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:42.5   00500   01:42.5   01:42.5   25.7   135.9   159
01000   03:27.2   00500   01:44.7   01:44.7   24.6   159.2   165
01500   05:11.0   00500   01:43.8   01:43.8   24.9   163.7   164
02000   06:54.9   00500   01:43.9   01:43.9   24.8   163.6   162
                     
2k Steady @ 1:51.8avg pace / 20spm
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PostSubject: Volume Training - Legs + Muscle Rounds - Legs/Chest + Dragonboat stroke simulation   Wed Feb 03, 2010 6:51 am

AM: Volume Training - Lower Body

Quads, Hams, Calves - (4 Giant Sets - Each of the 3 exercises done back to back) - 1min rest beteen giant sets

One Warmup set of Leg Extensions: 10kg x 100reps

Dumbell Squats - 50lb dbs x 25,25,25,25

Lyinging Leg Curl - 20kg x 25,25,25,25

Standing Calf Raise - 60,60,60,60

Now off to work cheers ....NOT HAPPY JANNN!!

After work straight into the gym for a monster sesh!!

PM: Muscle Rounds - Legs/Chest
(1 Muscle Round = 6 sets x 8reps / 10sec rest between sets = 48reps......total of 4 Muscle Rounds = 192reps per exercse.

One Warmup set of Leg Extensions: 20kg x 50reps

Quads
Barbelll Squats - 50kg x 48,48,48,48 (1min rest between muscle rounds)

Hams
Lying Leg Curl - 2plates x 48,48,48,48 (1min rest)

Calves
Smith Machine Standing Calf raise - 20kg x 48,48,48,48(1min rest)

Chest
Barbell Bench Press - 40kg x 48,48,48,48 (1min rest)

Then extra:

I set up a high pulley with a bar that resembles a Dragoboat paddle and positioned a flat bench and performed pull throughs to simulate the dragonboat stroke. Its quite effective, and hurt like a bitch affraid

60lb: x 120reps on both left and right sides.
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PostSubject: Muscle Rounds - Back/Delts/Arms   Thu Feb 04, 2010 6:42 pm

Muscle Rounds: Back/Shoulders/Arms
(6 sets x 8reps / 10sec rest between sets = 1 Muscle Round = 48reps)....Four muscle rounds = 192 reps per exercise.

Back

Widegrip Pulldowns - 60kg x 48,48,48,48 (1min rest between muscle rounds)

Shoulders - kept the reps a bit higher on this one = 240reps
Dumbell Clean/Press - 10kg db's x 60,60,60,60 (1min rest)

Biceps
Dumbell Bicep Curl - 12.5kg db's x 48,48,48,48 (1min rest)

Triceps
Tricep Pushdown - 25kg x 48,48,48,48 (1min rest)
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PostSubject: Dragonboat session   Fri Feb 05, 2010 4:05 pm

Good session - 40/20 twice around the bay, then some hit and glide with the crate in.
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PostSubject: Base Training - Lower Body   Sat Feb 06, 2010 2:46 pm

Base Training Lower Body

Quads - Barbell Squat: 60kg x 25, 70kg x 20, 80kg x 15, 90kg x 12, 100kg x 10 (2min rest between sets)

Hammies - Lying Leg Curl: 30kg x 30, 40kg x 22, 50kg x 15, 60kg x 10, 70kg x 6 (2min rest)

Calves - Paramount Leg Press Machine - Calf Press: 59kg x 10 x 10 (10sec rest)

Then extra:

Dragonboat stroke cable pull through: 60lb x 120reps on both side

Happy With todays workout, a breakthough since I injued my groin last May. I havent been able to squat any decent weight up until today when 100kg didnt affect my groin at at Cool
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PostSubject: City Dragons Water Trial + session   Sun Feb 07, 2010 4:42 pm

This morning was my first water trial since returning to the boat. Wanted to give it my best shot but had to do it without too much top hand. So I tried to adjust my stroke and used my rip with the bottom arm and core and let the top arm go with the flow without smashing it down like in an armwrestle like I used to do before I was injured.

Results come out on Wed, lets see what awaits Very Happy

Then we went to have some breaky to refuel and then got stuck into a team water session.

Productive day at the office, and happy that I got through the trial without too much stress on my wrist Wink
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PostSubject: Volume Training upper body   Mon Feb 08, 2010 2:23 pm

Volume Training - Upper Body

Chest/Back - 4 Supersets (Combining both exercises into 1 long set) - (1min rest between supersets)
Dumbelll Bench Press- 45lb db's x 25,25,25,25
Dumbell Bent over row - 55lb db's x 25,25,25,25

Shoulders/Abs - 4 Supersets - (1min rest)
Dumbell Clean/Press - 30lb db's x 25,25,25,25
Decline situps (4th notch) x 20,20,15,8...dead Embarassed.....then 1 set of 20 on notch 2.....abs fried!!!

Biceps/Triceps - 4 Supersets - (1min rest)
Dumbell Curl - 30lb dbs x 25,25,25,25
Dumbell Lying Tri Ext - 30lb dbs x 25,25,25,25

Off to Bathurst, Dubbo and Mudgee with work for next few days so dont know if I will be able to get much training in...will do some bodyweight stuff though to keep things ticking over.
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PostSubject: Xeno Style 2k No.5....2k/2k/2k/2k + Volume Training: Legs   Thu Feb 11, 2010 1:15 pm

2k WU @ 2.05avg pace / 20spm

2k Steady: 1:51.9avg pace / 22spm

Then Xeno 2k:
Code:
02000   06:54.0   02000   06:54.0   01:43.5   24.8   156.4   171.0
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   MaxHR
00500   01:43.0   00500   01:43.0   01:43.0   25.6   140.4   153.0
01000   03:27.9   00500   01:45.0   01:45.0   24.0   157.1   160.0
01500   05:12.1   00500   01:44.2   01:44.2   23.6   162.2   171.0
02000   06:54.0   00500   01:41.9   01:41.9   25.9   165.8   169.0
                     
2k Steady: 1:50.9avg / 22spm

Bout 30min rest then onto:

Volume Training - Lower Body

Quads, Hams, Calves - (4 Giant Sets - Each of the 3 exercises done back to back) - 1min rest beteen giant sets

One Warmup set of Leg Extensions: 20kg x 75reps

Dumbell Squats - 55lb dbs x 25,25,25,25

Lying Leg Curl - 30kg x 25,25,25,25

Standing Calf Raise - 75,75,75,75

Enough for today :-D
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PostSubject: Surf Ski / Xeno 2k: 6.53 (2k,2k,2k) / 1km swim   Fri Feb 12, 2010 4:03 pm

10am: 60min ocean kayak, 9:15km

.....very hot here in Sydney, very muggy, and I felt like crap the whole way, couldnt wait t get back to shore :S

3pm: 2k/2k/2k......online with big bad Shane Shaw Cool

2k: 7:19.4....1:49.9avg / 22spm

Then Xeno style 2k:
Code:
02000   06:53.0   02000   06:53.0   01:43.3   25.1   159.5   170
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:42.6   00500   01:42.6   01:42.6   25.7   142.3   154
01000   03:27.7   00500   01:45.1   01:45.1   24.0   159.9   165
01500   05:11.7   00500   01:44.0   01:44.0   24.8   165.2   167
02000   06:53.0   00500   01:41.3   01:41.3   26.1   170.4   170
                     
2k: 7:15.......1:48.8avg / 22spm

6:30pm: 1km swim
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PostSubject: Base Training - Upper Body + 2k/2k/2k   Sat Feb 13, 2010 2:23 pm

Titans Training

Base Training Upper Body

Chest
Flat Dumbell Bench - 5 sets - 45lb db's x 30, 55lb x 20, 55lb x 15, 65lb x 10, 65lb x 10 (1.5min rest)


Back
Dumbell single arm Rows - 5 sets - 55lb db's x 30, 65lb x 25, 75lb x 20, 85lb x 15, 85lb x 12 (1.5min rest)


Shoulders
Dumbell Clean/Press - 5 sets - 35lb db's x 30, 35lb x 25, 35lb x 20, 45lb x 12, 45lb x 10 (1.5min rest)

Rested for a while nd then:

2k Steady: 7:17.8.....1:49.4avg / 22spm
Then Xeno Style 2k:
Code:
02000   06:52.6   02000   06:52.6   01:43.1   24.9   156.7   170
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:42.8   00500   01:42.8   01:42.8   25.1   139.9   153
01000   03:27.9   00500   01:45.1   01:45.1   23.4   155.9   161
01500   05:12.0   00500   01:44.1   01:44.1   24.2   162.0   164
02000   06:52.6   00500   01:40.6   01:40.6   26.8   168.0   170
                     

2k: 7:11.0......1:47.7avg / 20spm

NB....When I hit the 400m and started speeding up toward the end I was seeing a projected finish of 6:52.......but really I should have pushed it a little faster to the point of seeing 6:51's as well in the projected finish box. This will get me closer to the round target ie....6:52.0......next time will be a target of 6:51.0
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PostSubject: Dragonboat sesh   Sun Feb 14, 2010 3:22 pm

NSW State team Dragonboat session.....90mins
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PostSubject: Muscle Rounds - Legs/Chest   Mon Feb 15, 2010 2:56 pm

PM: Muscle Rounds - Legs/Chest
(1 Muscle Round = 6 sets x 4reps / 10sec rest between sets = 24reps......total of 4 Muscle Rounds = 96reps per exercse.

One Warmup set of Leg Extensions: 25kg x 50reps

Quads
Barbelll Squats - 60kg x 6reps
80kg x 6reps
100kg x 24,24,24 (1min rest between muscle rounds) ......was meant to do 4 rounds Mr. sensibilility kicked in and stopped at 3, the groin was on my mind, not because I was a pussy and wimped out.

Hams
Lying Leg Curl - 50kg x 24,24,24,24 (1min rest) .....all 4 complete.
Calves
Smith Machine Standing Calf raise - 60kg x 24,24,24,24(1min rest)

Chest
Barbell Bench Press - 40kg x 10reps
60kg x 36,36,36 (1min rest).....3 completed (slightly higher reps) as i need to preserve the wrist and today I upped the weightload and need to be careful about pushing exercises too hard.
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PostSubject: Xeno Style 2k: 6:51 (1k/2k/1k) + Muscle Rounds: Back/Delts/Arms + D-Boat   Wed Feb 17, 2010 5:23 pm

3;30pm: Quick Indoor rowing session

1km @ 1:48.8
Code:
02000   06:50.9   02000   06:50.9   01:42.7   24.4   149.7   160
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:41.4   00500   01:41.4   01:41.4   25.4   131.1   145
01000   03:25.4   00500   01:44.0   01:44.0   23.7   151.3   155
01500   05:08.6   00500   01:43.2   01:43.2   24.4   157.2   159
02000   06:50.9   00500   01:42.4   01:42.4   24.0   159.7   160
                     
1km @ 1:47.7 / 22spm

Then straight into weights:


Muscle Rounds: Back/Shoulders/Arms
(6 sets x 4reps / 10sec rest between sets = 1 Muscle Round = 24reps)....3 muscle rounds = 72 reps per exercise.

Back

Single arm dumbell row - 85lb db's x 24,24,24 (1min rest between muscle rounds)

Shoulders
Dumbell Clean/Press - 45lb db's x 24,24,24 (1min rest)

Biceps
Dumbell Bicep Curl - 45lb db's x 24,24,24(1min rest)

Triceps
Lying Tricep Ext - 45lb db's x 24,24,24 (1min rest)

The rushed down to the Bay for a 90min dragonboat sesh Embarassed
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PostSubject: Xeno style 2k (2k/2k/2k) + Full body circuit   Thu Feb 18, 2010 11:45 am

After yesterday I was feeling very sore and sorry for myself when i woke up today. I have a day off today and slept in, and quite frankly didnt feel like gettin out of bed Razz

My first meal was at about 12:30pm :S .....and I started feelin guilt o bout an hour later I decided to do another erg session, bringing the 2k down by another second to 6:50.

2k Steady @ 1:51.8avg / 20spm

Then Xeno Style 2k:
Code:
02000   06:50.0   02000   06:50.0   01:42.5   24.3   151.9   163
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:41.8   00500   01:41.8   01:41.8   24.8   132.6   149
01000   03:25.8   00500   01:44.0   01:44.0   23.7   153.1   156
01500   05:09.0   00500   01:43.2   01:43.2   23.8   159.4   161
02000   06:50.0   00500   01:40.9   01:40.9   25.0   162.4   163
                     

Then another steady 2k @ 1:49.8avg / 20spm

Then straight into a ful lbody circuit each exercise done back to back for 4 circuits.

Bodyweight Squats: 20,30,40,50
Pushups: 10,15,20,25
Situps: 20,30,40,50
Chinups: 3,4,5,6
Dumbell Cleans (shins to forehead):25lb db's x 20,30,40,50

Being very careful with the pushups and chinups atm because of the wrist. This is the first time Ive done chinups at all since injured, and didnt feel too bad, but felt like alot of weight pulling on it so Im staying within my limits.
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PostSubject: Base Training: Legs + Mini Circuit   Fri Feb 19, 2010 8:14 pm

Base Training Lower Body

Quads - leg extension: 30kg x 50reps

- Barbell Squat: 60kg x 6, 80kg x 6, 100kg x 12, 105kg x 10, 110kg x 8, 115kg x 6, 120kg x 4 (2min rest between sets)

Hammies - Lying Leg Curl: 50kg x 20, 60kg x 12, 70kg x 8, 70kg x 6, 70kg x 6 (2min rest)

Calves - Smith Machine Calf Raise: 60kg x 12, 80kg x 10, 100kg x 8, 120kg x 6, 120kg x 6

Then extra:

Dragonboat stroke cable pull through: 70lb x 140reps on both side

Mini Circuit:

Treadmill: 1km run: 6min
Pushups: 30reps
Chinups: 8reps
Cleans: (shins to forehead) x 60reps
Situps: 60reps

Slowly building up to 100reps on these and 20 reps on the chins.
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PostSubject: Re: Peter Skene - Pleasure or Pain?   Sat Feb 20, 2010 8:56 pm

Volume Training - Upper Body

Chest/Back - 4 Supersets (Combining both exercises into 1 long set) - (1min rest between supersets)
Barbell Bench Press- 60kg x 20,20,20,20
Wide Grip Lat pulldown - 80kg x 20,20,20,20 Embarassed

Shoulders/Abs - 4 Supersets - (1min rest)
Barbelll Clean/Press - 40kg x 15,15,15,15
Situps - 30,30,30,30

Biceps/Triceps - 4 Supersets - (1min rest)
Dumbell Curl - 20kg dbs x 15,15,15,15
Dumbell Lying Tri Ext - 40kg x 15,15,15,15

Then extra:

Barbell Deadlift: 60kg x 10,10,10,10,10,10 (10 sec rest)
Then 4 x 10 @ 30 sec rest.....lower back was fried so had to increase the rest to 30sec for the last 4 sets.

Cable Pull through (Dragonboat stroke simulation): 70lb x 100 reps on each side.

Treadmill: 1km....5mins
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PostSubject: 2k steady / Xeno Style 2k: 6.48.7 / 2k steady   Sun Feb 21, 2010 6:58 am

After last nights hectic weight session at midnight, I woke up this morning and rolled out of bed onto the erg, fuelled by a glass of water :S....and a mouthful of sultanas Razz and decided to an erg session in before work today. Shane joined me on Rowpro.

2k Steady: 7:15.2.....1:48.8 / 22spm

Then Xeno Style 2k:
Code:
02000   06:48.7   02000   06:48.7   01:42.2   24.7   159.2   168
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:41.6   00500   01:41.6   01:41.6   24.8   141.1   156
01000   03:25.2   00500   01:43.7   01:43.7   23.7   160.6   164
01500   05:08.2   00500   01:43.0   01:43.0   24.5   165.7   168
02000   06:48.7   00500   01:40.4   01:40.4   25.7   168.9   168
                     
Then 2k Steady: 7:08.7.......1:47.2avg / 22spm

Felt very ordinary at this time of day, and the HR was up even before I began, so all good considering.
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PostSubject: Midnight Xeno Style 2k.......2k/2k/2k   Sun Feb 21, 2010 7:12 pm

Was meant to do weights tonight after work, but i was feeling like a mess all day due to my crappy sleep over the last few days. So I made the decision to set up another one of these 2k sessions where I do 3 of them. First one steady, second one faster, then third one steady.

I set it up on rowpro, and left it to see if there were any takers for when I got home from work at midnight. If no one joined, I would get to go straight to bed ;-)

SOMEONE DID JOIN :-D Twisted Evil.....dont know whether to laugh or cry, anyway I got through another sesh, felt much better than this mornings one, and lower HR.

2k Steady: 7:18.0.......1:49.5avg / 22spm

Then Xeno Style 2k:
Code:
02000   06:48.0   02000   06:48.0   01:42.0   24.3   152.7   164
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:41.3   00500   01:41.3   01:41.3   24.9   135.8   149
01000   03:25.0   00500   01:43.7   01:43.7   23.1   152.0   155
01500   05:08.0   00500   01:43.0   01:43.0   23.9   159.7   160
02000   06:48.0   00500   01:40.0   01:40.0   25.2   163.1   164
                     

Then another steady 2k: 7:15......1:48.8 / 20spm
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Peter Skene
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PostSubject: 11.34km Ocean Kayak + Xeno Style 2k: 6.46.9 (2k/2k/2k)   Tue Feb 23, 2010 2:52 pm

Had a much need rest day yesterday, my body was giving me the hint!

This morning I headed down the harbour for some Kayaking after a while off. Was nice to start with but got hit with a big head wind over the last 6k....had to earn my bickies to get home Embarassed

11.34km.....1hr 18.10 / 8.7km/hr avg

http://connect.garmin.com/activity/25367029

Then came home and crashed out for bout 90mins and then went laptop shopping with Annie as hers died and she needs her facebook Rolling Eyes

Set up 3 x 2konRowpro and Georg saved the day and joined last minute....I was getting very sleepy on the lounge and was ready to have an early night but he kept me honest.

2k Steady: 7:15.5......1:48.9avg / 22spm

Then Xeno Style 2k:
Code:
[code02000   06:46.9   02000   06:46.9   01:41.7   24.2   154.7   164
                     
EDist    ETime    SDist    Split     SPace    SPM    AvgHR   End Hr
00500   01:41.0   00500   01:41.0   01:41.0   25.0   138.0   152
01000   03:23.9   00500   01:42.9   01:42.9   23.3   155.8   159
01500   05:06.2   00500   01:42.3   01:42.3   24.1   161.3   163
02000   06:46.9   00500   01:40.8   01:40.8   24.4   163.7   164
                     
]
[/code]

Then 2k Steady: 7:10.8......1:47.7avg / 22spm
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PostSubject: Stoppage of personal blog   Thu Feb 25, 2010 6:33 am

Due to the lack of interest shown in this Blogging system I have set up for City Dragons, I have decided to cease all activity from my own personal blog here and go back to using my blog over on the Concept2 Indoor Rowing site where everyone is driven by similar goals.

I have made every effort to get people involved but unfortunately the people in this team dont share the same attitude when it comes to documenting a structured training program to benenfit themselves in their chosen sporting endeavers.

In a team environment like dragonboating, it is frustrating for people like myself, to spend time trying to encourage others when they clearly arent of the same mindset. Im no longer going to waste my time with something thats not seen as a worthwhile cause for the team.

I will however leave this blog site open for the few of you that have been using it.

Regards,

ps
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FISH

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PostSubject: Re: Peter Skene - Pleasure or Pain?   Thu Feb 25, 2010 6:40 am

Hi Pet,

I reckon not many people do to many other things and trainings if there are out of the boat, what's shame if they want improve. We will see, mate

Crying or Very sad
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sdacosta1

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Age : 53

PostSubject: Re: Peter Skene - Pleasure or Pain?   Fri Feb 26, 2010 3:54 am

it is a shame more didnt use it, thanks Pete, i certainly found it useful.
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