flat

Feeling flat. 

Monday my crew decided to scrap going to Melbourne. 

Late this afternoon a couple of people asked if we were rowing in the morning. 

Hi E8

Wednesday cancelled 

I screwed up. 

Thought I had grazza for Mike but was deluded. I had Grazza for Justin. 

So I think we will cancel tomorrow.

I tried to track down cam but he's off line.  

Sorry on the last minute decision but after Mondays disappointment I kind of disassociated from rowing for a couple of days and forgot to check on things. 

Frank

----------//-----------

Dance lesson with Phoebe was lovely. 

She cooked a beautiful dinner while I informed the grammarians that I was cancelling Wednesday's row. 

Just didn't have the energy to find a 8th rower. 

Now sitting alone eating ice cream. Basically getting fat. 

Breakfast Club

It's Saturday and Phoebe and I thought of riding to Breakfast at a Cafe in of all places 'Laura St'.  Drove the cruiser from St Lucia to Corinda to collect bikes. Discovered my bike not at home and remembered it was at work.  I'd ridden to work last Tuesday but had gotten a lift home because it was raining. 

Loaded a bike for Phoebe and Magnus into the Landy and drove to work. By a nice coincidence, son Chris was there soldering up his Bluetooth earphones. Loaded bike and continued onto Highgate hill.

Blokey Bash

Frank

Fil

Bob 

Paul

Scott

Frank

Italian film. English sub titles. "A world apart"

Went with the X Sherwood UC blokes last night. 

Lovely film. I'd happily watch it again. A dis satisfied teacher at a city school moves to a remote village in the Italian alps. Although initially pretty incompetent he's welcomed into the community and gradually gets into it but as with any good movie, disaster strikes as the school is to be closed due to insufficient numbers.  

It's got a good mixture of tension, humour, fun, tears and love.

https://youtu.be/2S9fk4WcxLU?si=lVr7FWe9C74MM8DZ

Rowing

FRIDAY 11 OCTOBER 

that was tough. It was nice to have Jemma in the coxes seat but with a different crew every time and with shitty technique the boat rocks and not in a good way. 

I wish I'd not signed up and spent money to go to Melbourne. 

WARM UP

Traditional:

In 4's Hands only, 

Hands and bodies,

1/4 slide, 

1/2 slide. 

Today the Focus is on 

minimal tap out at the finish. 

Sequence: hands away together before rock over. 

Rock together. 

Then break knees. 

Slow up the slide. 

Slide speed should be half drive speed. 

Keep an eye on oar heights (low /20cm off the water)

 and angles.

Should be the same.  

 Call the recalcitrants. 

 STRIKES IN 6'S

start with stern 6. 

Get it up and running.

Then 10 strokes, strike at the finish every stroke. 

10 -15strokes normal. 

Swap the unused pair during the normal rowing at about the mid point. Make stroke pair the last out.

Then 2nd rotation is a double strike. 

Every stroke. 

Finish and hands away. 

Call strike on the first one then call hands then "row on"

For subsequent strokes, everyone should strike at the finish. 

You call hands then row on. 

Look for people going early. 

FULL EIGHT

Get it up and running. 

Then 10 skim blades. 

10 normal. 

Repeat 5 or so times. 

Look for and call what you see. 

Oar hights and timing. 

WORK 1 (8 minutes)

2 minutes each at

18, 20, 22, 24

Go to skim blades for 10 if it's rocky. 

Start at 60% Pressure and call for a increase in pressure with each Rate increase. 

Row light for a minute at the end so they get the lactic out. Then easy but just for a minute or two. 

WORK 2 (12 minutes)

3 minutes each at the same rates.

Same focusing.  

We will see where we are and can always do another ladder. 

meatloaf

https://www.facebook.com/share/p/EGn4mu9dQBen5Wv8/

Meatloaf with Savory Green Beans and Bacon-Infused New Potatoes

Ingredients:

For the Meatloaf:

1 ½ pounds ground beef

1 cup breadcrumbs

1/2 cup onion, finely chopped

1/2 cup milk

2 eggs

2 tablespoons Worcestershire sauce

1 teaspoon garlic powder

1 teaspoon salt

1/2 teaspoon black pepper

1/2 cup ketchup (for topping)

For the Green Beans and Potatoes:

1 pound fresh green beans, trimmed

1 pound new potatoes, halved

4 slices bacon, chopped

1/2 onion, sliced

Salt and pepper to taste

1 tablespoon olive oil

Directions:

Preheat your oven to 350°F (175°C). In a large bowl, combine the ground beef, breadcrumbs, chopped onion, milk, eggs, Worcestershire sauce, garlic powder, salt, and pepper. Mix until well combined.

Shape the meat mixture into a loaf and place it in a greased baking dish. Spread ketchup over the top of the meatloaf.

Bake in the preheated oven for about 1 hour, or until the internal temperature reaches 160°F (70°C). Let it rest for 10 minutes before slicing.

While the meatloaf is baking, prepare the green beans and potatoes. In a large pot, bring salted water to a boil. Add the new potatoes and cook for about 10 minutes.

Add the green beans to the pot and cook for an additional 5 minutes until both are tender. Drain and set aside.

In a skillet over medium heat, cook the chopped bacon until crispy. Remove and set aside, leaving some grease in the pan. Add sliced onion and sauté until translucent.

Combine the drained potatoes and green beans in the skillet, tossing to coat with bacon and onion. Season with salt and pepper to taste.

Prep Time: 15 minutes | Cooking Time: 1 hour | Total Time: 1 hour 15 minutes

Kcal: Approximately 450 kcal per serving | Servings: 6 servings

Visit Aunty Margaret

Got up reasonably early. Fed animals. Made coffee in sipper cups. Put on boardies. Packed bag. Loaded dog. On the road. 

Went to ? Beach. 

Chosen because off lead. 

Interesting because mags can get on with other dogs when off lead. 

Coffee and croissant. 

Drove onto Aunty Margs house. 

A lot of family history chat. 

Left Aunty Margs house and drove east along the river. 

Phoebe purchased us some beautiful salads and we sat in a park beside the river to eat. 

Started driving South. Following the coast. 

Realised short on power went in search of a charging station. Got some at Sunshine Coast University Hospital but only 16A. Got enough juice to get us to wild horse mountain petrol station.

Fri 4 Rowing

It's a disparate crew who've not rowed together and some are injured/ unfit.

Major objective is just to row smoothly. 

Whenever we start, first stroke at half slide. Check oars buried.

WARM UP 

Row off in 6's. 

Start with stern 6. Then bring in bow pair and drop 3&4 and so on so stern 6 is last to be dropped. 

Rotate at least twice. 

INSIDE OUTSIDE ARMS or WIDE ARM

In 6's.

10 inside arm, 10 outside & square, 10 normal.

Rotate during the normal. 

FULL CREW ROW 

5 minutes at least. 

And relax flow into

STRIKES

Every stroke for 10. and after the 10 then row normal for about 10.

Finish, 

arms away, 

arms & bodies,

 half slide. 

Then row normal for at least 5 minutes. looking for stability. 

WORK 1 (8 minutes)

2 Min each

Rate 18 20 22 24

Start light work at 18.

Increase in pressure with each Rate 

WORK 2 (12 minutes)

3 Min each

Rate 18 20 22 24 

2 Min Rate 26

WORK 3 (4minutes)