LVXI Deneb Captain's Log

Dear Cygnets,

I hope everyone had a nice weekend.

Saturday:
Good Session on the water in a 4x and 4- to the Pink Lodge and back. It followed rugby in the bar (Thanks Rupert for organising breakfast) and a good LTR session in the Tank/erg.

Sunday:
Nice Sculling Pod. (Thanks Matt for the driving the launch)

Let's keep up the good work till Christmas 😉

This week:

Training:
Please update your availability in https://www.fitclub.me/ for all the sessions/races - (including weights and ergs, so we can plan which of them are going to be coached) and log on your erg results - cut off day for outings Tuesday! Also if you are keen to do Scullers Head please let me know asap.

Monday:
Weights - Focus on technique

Tuesday: 19:00 to try to start together (19.15)
Erg - 2x20' @ R22, 3' rest  approx. 2k+12s
Core and Stretching

Wednesday:
Weights - Focus on technique

Thursday: (LTR will be also there, so please share the shed)
Erg - 3 x 6' @ R2, 3' rest, approx. 5k pace
Core and Stretching
Thursday Social: watch out Rupert's email.

This Weekend Outings will follow

Have a nice Tuesday and a better rest of the week!

Cris

Dates for your Diary:

• 23^rd November: HoR4s, 12.45. Lend a hand if you can
• 24^th November: Vet 4s Head, 9.45 (Flood Tide). Lend a hand if you can
• 7^th December: Scullers Head, 11.30. If you are keen to race please let me know ASAP