At the end of the 8th week and hardest one by far. On Monday the water was so rough so we did 6x 500m pieces on the erg at our absolute max. It doesn't sound that hard but already by the end of the 2nd one I had already spewed along with the rest of the crew, and we still had another 4 to go. This was only the first day and I was spewing, I wasn't looking forward to what Bruce had planned for us for the rest of the week.

We did a lot our work this week with the whole junior squad, doing a lot of intense U2 work ( 20 rating full pressure for around 18-22km).Already in 5 days we had already clocked 150+ km, not including our weights, ergs and runs.

Other training consisted of power strokes( 1min on, 1 min off in pairs x6 then 1min on, 1min of all four x2. We do this 3x.1min on 1min off all four at race pace x10  and then we have a break and then we do it all again. This is done 3 times.

17 on 5 off x15 absolute max. This is one of the hardest ones we do, and in the 5 off you want to go as slow as possible to get the most rest. We do this only twice though.6x 2km pieces changing the rating every 500m.
1st: 22,22,24,24
2nd: 22,24,24,26
3rd: 24,24,26,26
4th: 24,26,26,28
5th: 26,26,28,28
6th: 28,30,32, open
This was also really hard as the only rest that you get is when turning around after each one.Well that's all for now, Im well prepared for tomorrows 6x 500ms again, but hopefully they will be on the water (fingers crossed).
Cheers Nigel