Wed 13

A rainy night made for a relaxing sleep. 

Still drizzly when I woke at 3:50am.

Stopped by the time I was at West end. 

ROWING - A good row. 

A variety of skills in the boat. 

I was stroke,  Sarah coxed.

Warm up in 4's

Rotated 6's

Full 8 

Strikes at finish, 

Hands away, 

Bodies over

Half slide

Hands away then rock. 

Row as 8 

Rate steps to 28

Turn around.

2 minute pyramid 20 22 24

Rest 

Another pyramid 20 22 24 26

An exercise where one pair rows and then gradually bring in pairs. 

15 on 20off

COYNE BODY CORP

Mon row in a 4

1 Brett

2 Doug

3 George

4 Frank

Not a bad row.  Took it carefully running blades on the water.   On the way home before the west end city cat terminal, we  got up to 20spm and pretty smooth. 

ERG#5 Mothers Day

#5 21:26. 10-May-2029 @centenary 102kg

#4. 20.57 6-May-2026 101.6kg

#3 21:17 26-APR-2026 @Centenary 101kg

#2 21:26. 22-Apr-2026 @home

#1 21:45 15-Apr-2026 @home

100.3kg

Mothers day

The day began with yet another 5k erg. Not feeling it so just hooked on but didn't break any records. 

21:26 being half a minute slower than Wednesday's 10:57

After that had the privilege of looking after a mothers day quad and a single. Being mothers day, the quad was populated with two BBC boys and their mums. It was a glorious day bobbing around on the river. Mags and a dad observing. I would like to note that these BBC boys are really fine young men. Focused, helpful, respectful and all the similar words to describe them. 

Then home for [mothers day] breakfast with Phoebe Antonieff Mitchell and one of her sons.

Other activities 

"Fixed" the kitchen tap.  Glued the screw in with locktite. 

Worked with Fletch to make a door to keep mags away from the cats food. 

Morthers day Dinner at Amy's - Clam chowder by Zac and Amy. My contribution was sticky date made with gluten free SR flour. 

Parkrun rocks Riverside

You know when you see the faces of silver medallists.   

Note one second slower than my previous PB at Rocks Riverside.

 Mind you I'm now confused about parkrun PBs. It appears a person gets separate PB's for each location rather than a global PB. I will have to see if I can work out my global PB as a target for going forward. 

Rocks Riverside parkrun results for event #618. Your time was 00:35:04.

Congratulations on completing your 73rd parkrun and your 53rd at Rocks Riverside parkrun today. You finished in 394th place out of a field of 559 parkrunners. You were the 236th male and came 17th in your age category VM60-64. Take a look at this week's full set of results on our website. Your PB at Rocks Riverside parkrun remains 00:35:03. Congratulations on your fastest time this year.

Sweet Caroline's mum and Phoebe crossing the finish line. 

Erg#4 & Row

Wednesday 6 May

AM ROWING 

PM ERG

ROWING

Had what turned out to be a really good row.  Sarah coxed and I was stroke. A few less experienced rowers in the boat so the potential was there for a frustrating unstable row but it turned out to be surprisingly good. 

Traditional warm up in 4's.

Strikes on coxes call finish then

Hands then

Bodies then 

Half slide. 

Two rate builds 10 stroke steps of 2 points each and topped out at 30.

Turned around near sommerville. 

10 and later 15 on 20 off with a couple of city cat stops. 

Slow rating 13 power strokes from GPS to BGS rounded out the day. That last fun exercise is a welcome change to get a tired person home. 

For me, one noticeable nice aspect was that in the 20 off's, the boat sat up. I've been in much better boats where the offs were all over the place. That showed to me that everyone was focused.

ERG#4

After work another 5k job.  This time selected the fixed 5k simply to provide a bit of a comparison yard stick and a finish point.  

Did a 1k warm up and then walked around for 5 minutes. 

Then started at 30 seconds on 30 off but quickly changed that to 20 seconds on and 40 seconds off. 

Once I hit the 2500m mark,  I needed a change of focus so went back to just knocking it out at a reasonably constant pace. 

Weight stuck at 101kg.

Potentially more cardio 

#4. 20.57 6-May-2026 101.6kg

#3 21:17 26-APR-2026 @Centenary 101kg

#2 21:26. 22-Apr-2026 @home

#1 21:45 15-Apr-2026 @home

100.3kg

Happy Birthday Amy

Phoebe's kids came for dinner. 

Amy said she'd like Fish Taco's.  

Jai brought his BBQ and they cooked corn on the cob in its greenery. Hot with butter was very tasty. 

BIG day Tuesday

4am took mags for a run. 

Shower

Empty and reload dishwasher. 

4:50 coffee into Phoebe. 

Dress

5:10 depart

5:30 weights.

6:20 Shower.

Coffee with Crafty.  Discussed billy karts, lawn mowing and his mini restoration project.

7:10 depart West end

TODAY

gluten free sticky date. Shop.

Veggies and dips for work. 

Check on Tim and Ro.

UPDATE 

In the end, Ro called that Tim had a fall.  I went over for support and Tim was taken off to hospital. 

No sticky date. 

Did do the veggies and dip at work.