Masters of the Navesink

Monday July 24th

2006-07-23T16:39:00.000-04:00

I believe the long loop is on for this Wednesday. So for Monday let’s get the intervals out of the way.

6 X 4 min pcs. Last 3 with starts. Lets plan to pick up the pace a little as follows:

Only 3 minute warm up…

1^st pc. 24,26,28,30…4 minute rest.

2^nd pc. 26,28,30,32…4 minute rest.

3^rd pc. 28,30,32,34 (spin it)…5 minute rest.

4^th pc (w/start) 24,26,28,30…5 minute rest.

5^th pc (w/start) 26,28,30,32…5 minute rest.

6^th pc. (w/start) 28,30,32,34.

Friday July 21st

2006-07-20T15:58:00.000-04:00

2 Minute Burners in cove -

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.

SR’s will be 28, 30, 32, 34, 36.

Fri. July 14th

2006-07-13T16:41:00.000-04:00

Looks like good weathers on the schedule.

4 X 10 minute pcs. (5 min rest b/w first 3) stroke rate controlled as follows:

5 mins. 22 / 5 mins. 24.

5 mins. 24 / 5 mins. 26. spin it…

5 mins. 26 / 5 mins. 28.

5 mins. 28 / 5 mins. 30.

Thurs. July 13th

2006-07-12T16:35:00.000-04:00

Total 10, 2-Minute Burners:

5 X 2” w/ 2”r off the paddle. Then 5 minute rest. Repeat.

SR’s will be 26, 28, 30, 32, 34.

If we’re in the cove the rest in the middle of the cove is 1” (very slow paddle) and at each end will be 2 to 3” (where we’ll reset instead of off the paddle).

Weds July 11th

2006-07-11T15:35:00.000-04:00

Large Loop Race – last one in is a rotten egg!

Tuesday July th

2006-07-10T19:03:00.000-04:00

Interval day
6 X 4" sr controlled.

Monday July 10th

2006-07-09T20:32:00.000-04:00

Since we’ve sort of been off and in some cases have been off let’s start the week off with Blasters.

5 minute warm up…

18, 24 alternate…minute paddle b/w…X 3 (total 12 minutes).

18, 20, (spin it) 22, 24, 22, 20, 18 ladder…minute paddle b/w (total 14 minutes).

18, 20, 22, 24, 26, 28, 30, 32, 34, 36…minute paddle b/w (total 19 minutes)

5 minute cool down.

Thurs. July-06

2006-07-05T15:28:00.000-04:00

4,3,2,1 workout - large loop if calm, double loop if not.

Weds June 28th

2006-06-27T17:17:00.000-04:00

2 sets of 5 X 2 minute burners off a 2 minute rest paddle 26, 28, 30, 32, 34 (5 minute rest b/w sets)

Tuesday June 26th

2006-06-26T19:34:00.000-04:00

Intervals 6 X 4' all with starts.....ooooohhhh. But controlled SR's.
5:30 on the water, be there or be somewhere else....

Thurs. Jun-22

2006-06-21T11:26:00.000-04:00

6 X 4” intervals stroke rate controlled.

Tues. June 13th

2006-06-12T15:00:00.000-04:00

Doubles Day for those who have a 2X to row and a partner to row it with.

Controlled 6 X 4 minute pcs last three with starts. SR’s to be discussed.

Mon June-12th

2006-06-11T19:58:00.000-04:00

10 minute pc @ 26.
8 minute pc @ 28.
6 minute pc @ 28.
4 minute pc @ 30.
2 minute pc @ 32 +

5 minute warm up and 5 minute light row between.
No starts - we' ll do starts on Wednesday.

Weds. June-7th

2006-06-06T16:25:00.000-04:00

2 Minute Burners in cove -

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.

SR’s will be 28, 28, 30, 32, 34.

Mon June 5th

2006-06-04T19:53:00.000-04:00

6 X 4' Intervals with last 3 w/starts - SR controlled.
Stroke rates will be higher on last 3.

Mon Memorial Day May-29th

2006-05-28T07:31:00.000-04:00

6 AM on the water.
Intervals...mixed bag...SR controlled. Discuss on the water.

Thursday May-25th

2006-05-24T09:21:00.000-04:00

2 Minute Burners:

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.

SR’s will be 28, 28, 30, 32, 34.

Weds May-24th

2006-05-23T12:48:00.000-04:00

2 Minute Burners:

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.

SR’s will be 28, 28, 30, 32, 34.

If we’re in the cove the rest in the middle of the cove is 1’ (very slow paddle) and at each end will be 3’ (where we’ll reset instead of off the paddle).

Tuesday May-23

2006-05-22T16:45:00.000-04:00

We did intervals because of the wind on Monday so Tuesday is 4, 3, 2, 1 double loop.

If winds strong in AM we’ll do a second day of intervals in the cove.

Monday May-22

2006-05-21T20:40:00.000-04:00

Deepending on the winds.
4, 3, 2, 1 double loop /or intervals in the cove. Which ever we do tomorrow the other one will be Tuesdays workout.

Thursday May-18th:

2006-05-17T10:11:00.000-04:00

Tomorrow’s weather should be similar to todays, so let’s do a large loop. 5:30 in front of MBC.

Tuesday May-16th:

2006-05-15T14:28:00.000-04:00

Tuesday’s weather is winds out of south at 2 mph. 40% chance of rain. We should be good.

Tuesday:

4, 3, 2, 1 double loop. (22, 24, 26, Max).

Wednesday:

Intervals:

5 X 4 minutes: 2 at 24, 26, 28, max, last three with starts 28, 30, 32, max

5 min warm up and 5 min rests in between.

Mon May-15th:

2006-05-14T17:57:00.000-04:00

Interval day. to be discussed on the water. Stroke rate controlled.

Friday May-12th:

2006-05-11T11:20:00.000-04:00

NO ROW - Bad weather predictions by the weather Gods.

Thursday May 11-

2006-05-10T16:35:00.000-04:00

Intervals:

5 X 4 minutes: 2 at 24, 26, 28, max, last three with starts 28, 30, 32, max

5 min warm up and 5 min rests in between.

Weds. May-10th

2006-05-09T14:36:00.000-04:00

Weather should be Ok for 10 minute pcs. We’ll do 4, first one will include warm up. Each one at two SR’s (5 minutes each).

5 minute rest in between.

1 – 22, 24.

2 – 24, 26.

3 – 26, 28.

4 – 28, 30.

Tues. May-9th:

2006-05-08T13:38:00.000-04:00

Intervals:

5 X 4 minutes: 2 at 24, 26, 28, max, last three with starts 28, 30, 32, max

5 min warm up and 5 min rests in between.

We’ll plan to meet in cove. Looks like winds will be 10 to 12 knots out of the NNE.

Chance of rain as well.

Monday May-8th:

2006-05-07T09:34:00.000-04:00

4, 3, 2, 1 double loop. (22, 24, 26, Max).
5:30 AM on the water in front of MBC.

Friday May-4:

2006-05-04T12:39:00.000-04:00

Intervals:

5 X 4 minutes: 2 at 24, 26, 28, max, last three with starts 28, 30, 32, max

5 min warm up and 5 min rests in between.

Thurs. May-4:

2006-05-03T16:35:00.000-04:00

Large loop with speed bursts thrown in every 10 minutes. SB’s should not be more than 30 sec.’s at maximum speed and power.

Tuesday, Wednesday Practice May-2nd and 3rd

2006-05-01T15:26:00.000-04:00

Tuesday:

4, 3, 2, 1 double loop. (22, 24, 26, Max).

Wednesday:

Intervals (getting serious now):

5 X 4 minutes: 2 at 24, 26, 28, max, last three with starts 28, 30, 32, max

5 min warm up and 5 min rests in between.

Mark Malone Fasted Man on Cooper River

2006-05-01T15:08:00.000-04:00

Mark Malone was named "Fastest Sculler on the River" winning the Danzeisen Cup yesterday at the Cooper Cup Regatta!

Mark beat five others in his heat (including me, I came in 3rd). He also beat the times of all other Masters Scullers ranging in age from 26-75, 6 of whom were younger than he.

Mark and I also came in 2nd in the Master's Double, 3.5 seconds corrected time behind a crew averaging 30 years old from Annapolis.

The girls quad came in 2nd of 10. They qualified for the finals with a commanding victory in their heat easily beating 4 other boats. Unfortunately Mark and I only got to see them 300 meters after the start where they were already in first place. In the finals they were up against a very strong Conestoga crew who took first place. The girls did extremely well given how little time they had had on the water so far this year.

Conor was 4th of 6 in a very tough race. The boy's double failed to qualify for the finals.

All in all, it was a great day for Navesink.

Bill

Practice cancelled again

2006-04-28T20:24:00.000-04:00

OK we had more bad weather. Friday's practice was cancelled.
Race is on Sunday. Monday May 1st practice is optional. I will not be there so 6AM for Monday only.

Friday Practice back up plan....

2006-04-27T13:31:00.000-04:00

If substantial winds tomorrow we’ll meet in cove for SR controlled pieces (not as exhausting as intervals…but close J).

Friday Practice Apr-28th:

2006-04-27T13:12:00.000-04:00

Large Loop steady state.

If you’re racing on Sunday you may want to mix in some ‘speed bursts’ throughout the loop.

Speed bursts should not be more than 30 seconds at max speed and full power. Allow (at least) 5 minutes in between.

Thursday Practice Apr-26

2006-04-26T14:40:00.000-04:00

Wednesday cancelled because of weather. Last try for intervals tomorrow Thursday.

Joel you’re coming back just in time J

Wednesday 4-26 practice

2006-04-25T12:19:00.000-04:00

Since we did the 4,3,2,1 workout today instead of intervals planned we will do the intervals tomorrow, Wednesday.

5 minute warm up.

5 X 4 minute pcs. Last two with starts:

1 – SR 24, 26, 28, 30

4 min rest

2 – SR 26, 28, 28, 30

5 min rest

1 – SR 28, 30, 32, 34

5 min rest

1 – SR 30, 32, 34, Max

Tuesday 04/25/06 Practice:

2006-04-24T12:28:00.000-04:00

5 X 4 minute pcs. Last two with starts:

1 – SR 24, 26, 28, 30

2 – SR 26, 28, 28, 30

1 – SR 28, 30, 32, 34

1 – SR 30, 32, 34, Max

Monday Practice Cancelled....

2006-04-24T05:07:00.000-04:00

Thunderstorms in area....see you all Tuesday.

Monday Practice 5:30AM on the water...

2006-04-22T22:34:00.000-04:00

We only have the week to prepare for Sunday April 30th's 1000 M race.

So for this Monday:
4, 3, 2, 1 workout for 1.5 loops ending at the furthest east green buoy. Then a SR controlled 4 min pc and one all out 4 minute pc (both with starts).

Friday's Workout 21-Apr

2006-04-20T13:09:00.000-04:00

Friday is your last chance to get in a 6 AM workout before we go back to 5:30 so don't miss it.

Workout:

5 minute warm-up followed by 3 times 10 minutes with 5 min rest. You pick the stroke rate.

Bill

Practice Thursday 04/20/06:

2006-04-19T18:07:00.000-04:00

We will do the Wedsnesday Interval practice tomorrow Thursday.
Today we did 4,3,2,1....double loop.

Practice Weds. 4/19/06

2006-04-18T08:56:00.000-04:00

First Day of Intervals (in the cove):
5 X 4 minute (1st one low SR).
4 pcs at the following 1 minute shifts 26, 28, 30, max (with starts to be discussed).
5 minute rests b/w to assure full power on piece.

Tuesday Practice 6AM in front of MBC

2006-04-17T19:17:00.000-04:00

5 minutes warm-up.
20 on full power, 10 lite - ladders.
SR's: 22,24,26,28,30,32,34 X 2 then 5 min rest and repeat.
Practice Starts in Basin if time left over.

HAPPY EASTER and PASSOVER

2006-04-15T15:12:00.000-04:00

Eat well this weekend because,

Mondays Practice: 5:30AM in front of MBC:
4,3,2,1 workout - double loop.

2006-03-29T20:48:00.000-05:00

Bill and Mark are ready for all challengers in 2006.

Cooper River Cup - April 30th 2006

2006-03-29T15:34:00.000-05:00

This should be our first race. The Master singles have a special trophy for 'The Fastest Sculler on the River'. http://www.southjerseyrowing.org/coopercup.htm
mark

Welcome to the Masters of the Navesink

2006-03-29T13:30:00.000-05:00

We will use this blog to keep up to date on workouts, races, weather, pictures and so much more.
Bill