CITY DRAGONS ROAD TO MACAU

Daily training diary for paddlers of City Dragons Dragonboat club.
 
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 Let the journey to glory begin!

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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: Let the journey to glory begin!   Fri Jan 01, 2010 5:36 am

Arrow Captain`s log
Start date 01012010

last wednesday water training was excellent, I did enjoy it very much,
with Peter Skene or Petr Macun behind me I cannot take it easy on my
technique at all Mad

I love it when that happens, it keeps me on my toes my technique improves
and I get stronger. Twisted Evil
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Peter Skene
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Join date : 2009-11-10

PostSubject: Re: Let the journey to glory begin!   Fri Jan 01, 2010 8:05 am

You just love us big guys man handling you from behind you faggot!!! flower
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FISH

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Posts : 59
Join date : 2009-11-13
Age : 38
Location : Sydney

PostSubject: Re: Let the journey to glory begin!   Mon Jan 04, 2010 3:43 am

We love you too Miguelita queen
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Commando

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Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: Let the journey to glory begin!   Tue Jan 05, 2010 2:59 pm

Arrow captain`s log
start date 05012010

A good work out helped by my PT Sabrinna (daughter)

Barbell up right rows 70kg 20 reps x 5 sets
Barbell push ups 32kg 20 reps x 5 sets

One minute rest between sets alternating between both exercise

Rest 3 minutes

Dead lifts 70kg 15 reps x 3 sets

Rest 10 minutes

Run 1.2 km as fast as possible x 3
2 min rest in between

1; 4.37min
2; 4.24min
3; 4.12min

Thnak you Twisted Evil
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Peter Skene
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PostSubject: Re: Let the journey to glory begin!   Tue Jan 05, 2010 5:02 pm

No, thankyou Razz
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: Let the journey to glory begin!   Fri Jan 08, 2010 2:03 pm

Arrow captain`s log
start date 08012010

Wednesday 6th of January

DBR water training
high intensity, excellent training.
shoulder holding well, felling ok.

Today Friday 8th

I run aprox. 1.2km X 4 as fast as I can around Ashfield park
2 up hills sides and to down hill sides
http://maps.google.com.au/maps?f=d&source=s_d&saddr=&daddr=ormond+st+nsw+2131&hl=en&geocode=&mra=ls&sll=-33.886092,151.135955&sspn=0.008764,0.013754&ie=UTF8&ll=-33.885879,151.134839&spn=0.004382,0.006877&t=h&z=17

1: 4.22min
2: 4.15min
3: 4.14min
4: 4.12min

Rest 2 minutes between runs

I drove home, withing 15 minutes I did weight training.

One arm up-rows dumbells 23kg
20reps x 5 sets no rest between arms
30sec betwenn sets

Barbell Dead lifts 75kg 10 reps x 3 sets 1 minute rest between sets

Rest 3 minutes

Dips 25 reps X 5 sets one minute rest between sets

Thank you Twisted Evil
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Commando

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Posts : 44
Join date : 2009-11-12
Age : 45
Location : Leichhardt

PostSubject: Re: Let the journey to glory begin!   Mon Jan 11, 2010 9:57 am

Arrow Captain`s log
Start date 11012010

Sunday the 10th of january

I went for a bike ride with Peter Skene, as usual I was not expecting a easy ride Mad

I rode from Leichhardt to Peter place Paddington about 9km then we went around
the hills at Centenial park, then up the hills to Bronte Beach then Bondi beach up to Vouclouse then back to Rose bay, Edgecliff finishing at Paddington. I rested a bit watching UFC fights then ride home another 9 km total Aprox. 45km, 90min ride time.

Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Tue Jan 12, 2010 5:06 pm

Arrow Captain`s log
Start date 12012010

Today a very Hot Mother fucking day...
I run 3.5km Then did a getto work-out
Back, trisepts, chest. 20 reps x 5sets each. with one min rest in between
Run Back 3.5km

Thank you Twisted Evil
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keifa

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Join date : 2009-11-24
Age : 43
Location : Australia

PostSubject: my training   Thu Jan 14, 2010 11:45 am

hey bro...

yeah i do my training in homebush bay park... the area where all the exercise stuff are in the open park..
they have chin up bars and dip bar... etc also enough room for sprint runs up a small hill...

they are short but intense training and we bring a few equipment with us..
such as the weights/sled/ropes and a few other things...

i do this about 2 to 3 times a week but that will change now coz my mate is going away on sunday for 3 weeks...

so i may be doing it less and more time in the gym doing some other stuff (more muscluar endurance and trying to build power)
wait and see...
i am doing it 2morrow for the last time i think...

hmm yeah no pain... hahaha
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PostSubject: Re: Let the journey to glory begin!   Fri Jan 15, 2010 5:32 pm

Arrow Captain`s log
Start date 15012010

Went down to training early at 4pm for some Dragonoboat Erg action with Mr Skene I knew once again it was not going to be a walk in the park! We did several 2min intervals building in intensity each time.

2minute Intervals

1. L - 350m, R - 350m

2. L - 375m, R - 375m

3. L - 400m, R - 400m

4. L - 425m, R - 425m

Then did some higher pace intervals for 30, and 40sec

5. 30seconds: L - 470m pace, R - 470m pace

6. 40seconds: L - 470m pace

Then at 6:35 went up to the park for warm ups (Like I needed to hehehe)
then into the boat for a very nice and hard session of DBR.


Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Sat Jan 16, 2010 1:04 pm

Arrow Captain`s log
Start date 16012010

1856hrs

Just finished a run around the bay, leichhardt, Balmain, drummoyne, russell lea, five dock, leichhardt
10 km total running time 50 min
stop in the middle for a small ghetto work-out

Back, chest, biceps/triceps

None stop 15 reps x 4 sets alternating excersice.

Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Mon Jan 18, 2010 5:37 pm

Arrow Captain`s log
Start date 18012010

Sunday 17th We had a very good and intense water training.

Today Monday 18th I had a very difficult Bike ride at centenial Park with Petr B, Jiri and Peter Skene, the bustards are too fast and they have better bikes than me lol... The wind did not help at all.

I did 35 km

Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Tue Jan 19, 2010 5:39 pm

Arrow Captain`s log
Start date 19012010

I have to admite I have been running late to things a lot lately... I do apologize to all the parties involved and affected.

Today I had ERG session with Mr Skene I was very late but I did turn up (1630hrs)and got strait into it.


1min: L-222m .....(2:15avg pace) X 4

1min: R-222m .....(2:15avg pace) X 4

Then left at 1715 had to run back to work...

Thank you Twisted Evil
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Peter Skene
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PostSubject: Re: Let the journey to glory begin!   Wed Jan 20, 2010 11:26 am

You might have started out at 2:15 pace but you didnt hold for the 1min mark.....tell it how it is batman!!!....BAM!!!!
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Commando

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PostSubject: Re: Let the journey to glory begin!   Thu Jan 21, 2010 5:41 pm

Arrow Captain`s log
Start date 21012010

Wednesday the 20th I got to Banks St earlier to do some ERG Training
I did...

1min R 225 L 1min 225 X 4

Then DB training very intense. Shocked

Today 21st meet up with Jiri in Bondi Jct at 1915hrs to go for a run
we did approx. 9.5km in about 50min it was a freakin killer all the freakin hill,
Jiri was taking it easy for me he could have gone much faster... Thanks freak lol Very Happy
See our run:
http://www.mapmyrun.com/run/australia/moore-park/473126405113053695

Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Mon Feb 01, 2010 6:01 pm

Arrow Today I just did a big run 16km in about 1h 40min I felt very good also did
a small ghetto work out, back and chest.
http://www.mapmyrun.com/route/au/leichhardt/323126517538645619

Thank you Twisted Evil
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Commando

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PostSubject: Re: Let the journey to glory begin!   Fri Feb 05, 2010 6:21 am

Arrow Good morning all!

Yesterday 5th of Feb

Barbell up rows 72kg
15 reps x 5 sets

Satnding Barbell push up 35kg
15 reps x 5 sets

I did both excersice resting one minute in between alternating
High intencity, control for a total of
75 reps X 10 sets one minute rest in between sets

Then rest 3 minutes

I did seated dumbells flys 7kg and arms curls
I went from flys to arns curl strait away to burning point
One minute rest in between at high intencity for a total of:
40 reps x 8 sets

The whole work out was outside, old school!! fast and powerful,
minumun resting time!

Thank you Twisted Evil
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