Hi all,

Well done on all your 20min ergos last week, some really good
improvers amongst the group.  The list of scores and improvements will
be on the notice board from tonight.  Please check it and if you
haven't submitted your last score and are not exempt, please replace
one of this weeks ergs with a 20min test and get me the score (and
take this as a kick up the arse for being lazy!).

For all those who are ready to take on the new week with an updated
20min split, ergs are as follows...

1)  Warm-up 1000m @ +15, feet out, then...
2500m @ +3
Rest 5-10min
2500m @ +1
Rest 5-10min
2500m @ -1
Rest 5-10min
Warm-down 1000m @ +15
This session is difficult, but manageable.  You'll need some mental
fortitude for the repeated, sustained efforts.

2) Warm-up 1000m @ +15, feet out, then...
Set clock for 21min, and
1min Off
1min On
1min Off
3min On
1min Off
5min On
1min Off
3min On
1min Off
1min On
1min Off
Where 'Off' is R20-22 @+20-25 and 'On' is R28-30 @-5
Warm-down 1000m @ +15
This is difficult for the 5min and 2nd 3min pieces but will greatly
assist in improving your lactate tolerance.  Stick at it.

On another note, there are severe weather warnings for the next few
days (this afternoon through to Wed arvo) including high winds.
Please take care on the water and use your judgement as to whether
rowing is safe/appropriate.  Most importantly, DO NOT, leave boats
untended on trestles in high wind.  I will reserve the right to place
a blanket ban on rowing in club boats if it becomes too dangerous.
Obviously there may be high usage pressure on the ergos, please be
patient if you are waiting and be willing to share/work in with a
partner on those sessions that require rest breaks.

Cheers, Drew