Hi all

 This week has been a bit up and down , as one our crew members, has   been suffering from a sore shoulder which has kept him from the boat  over the last 5 days, so we have had Bruce's son Isaac fill in which has been good. He was a NZ Junior 2 years ago in the eight so he could give us a few tips, which i think really helped. We had a recovery talk this week, which was all about what we need to do during our flight and when we get to Prague, to get our body adjusted to the different time zone.

 We have to stay awake during the first leg to Singapore. When we get to Singapore we have to go for a walk but going for a swim would be 

 best. Then during the second leg we have to try and sleep for 6-8 hours, so we have to take sleeping pills unless we know we will be able to sleep.

 Then during the first 3-4 days we get up for breakfast and train like normal but after this we are not allowed to sleep, otherwise our bodies will think that it is evening. We then have lunch and keep active. We then train again before dinner. Apparently we will feel crap for a few days but if we follow this schedule then we will be way better off when we get to racing.

 Everything else has been going well, training this week, will consist of more speed work including sets of 500m, 1000m and 2000m pieces. This will hopefully get us more up to speed ready for our last set of racing at the next winter series before we go overseas.

 Well thats all for now.

 Nigel