Journey to the Centre of the Four... (A Rower's Journal)

Dutes said:
No rowing this morning but I have coaching so it's a 3.3km run down to the shed. Coaching is fun today, I take them out in singles and we do some good drills and finish off with a little game/competition I came up with.
I call it 'the World Series 30 second Dash for Cash'. At the end of the session in the sculls (so after all the work, when they're good and buggered) to extract just a little more out of them I line them all up alongside each other and then get them to do a 30 second race against each other. I'm going to try and do it once a week and I'll keep a tally of who wins and then at the end fo the season, whoever has the most points I'm going to present a trophy to at the end of the season to crown them as 'World Series Champion'. :D The boys really seemed to like the idea and enjoyed the little race at the end, the guy who just got beaten didn't even take it to badly instead saying 'I'm going to thrash you next time James! (the guy who beat him)"
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I wish I had had coaches like you when I was training ... ;)

Dutes said:
Sitting on Swiss ball on Bosu for 10 seconds (still can't do it)
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Neither can I. I honestly can't believe how people actually do this. I'm beginning to wonder whether or not it's an innate skill, because I know people who are amazing athletes that cannot do it no matter how hard or how long they try.
 
Friday 24/10/08 - Day 54 (43 Days to Deadline)

Row the pair this morning, it's pretty good. I row with a different partner to last time and I row bow rather than stroke. I don't like rowing bow side but the guy is clearly a better rower than my previous partner and its actually a very good row, although I definitely prefer rowing with the other bloke, this guy's a prick...

Have work at ten so go straight from rowing to the gym

5x5 Back Squats @100kg
3x10 Inc. Dumbell Bench Press @35kg
4x10 (2 each side) Cable One Arm Squat and Pull @30kg
4x10 (2 pull up grip, 2 chin up grip) Lat Pull Downs @50kg
2x20 Reverse Crunches w/ S/B Between Legs
2x10 Reverse Crunches w/ S/B Between Legs, M/B 1 inch from the ground in hands
4x10 S/B V Tuck Crunches
4x10 S/B Curl and Press @20kg
4x10 Romanian Deadlift @40kg

Then work all day, totally crazy day. Don't even want to talk about it, was absolutley horrible. :(

Food:
6 weetbix w/trim milk
2 Slices Toast w/ Sardines

1xSteak, egg, cheese sandwich on wholemeal

Total Calories: ~1400 calories. **** house, like I said, really bad day.

Thought for the Day:
"When life gives you lemons, make lemonade"
 
Sorry I haven't updated for a couple of days, schedule is really hectic atm with uni exams starting... i'm so swamped...

anyway, rowing saturday - again i was the only one there, 16k row in single.
Thursday's routine in the gym again.
Sunday work was ****
Monday didn't have time for gym with exam prep but rowed in the morning and we did 16k of fairly **** rowing in the four. Dissapointing, I pushed myself though so that's all I can control.

Will hopefully do an update for today, later tonight.

Calorie count has been around 300 below what I think I need, but weight has remained consistently stable so probably actually got it right on.
 
Tuesday 28/10/08 - Day 58 (39 Days to Deadline)

Had coaching this morning, pretty reasonable session. The boys are progressing well :)

Had a session with the fitness coach today and as soon as I got there I heard the one thing I was dreading more than anything 'Sam, we're doing ergos today'.
Oh dear god.

We did 8x250m@sub 1:41 split with 250m active recovery @2:10 between each.
Oh dear god.

I did it though. I held the split and the 2nd last one the split was 1:39 and for the last it was 1:36... wow. I never, ever could have done that alone though. I wanted to quit so badly after the 6th piece, my legs felt like they were going to pop and my whole body just wanted to cave in. But coach kept pushing me and I did it. So stoked... well after I threw up anyway.

Study allllll day.

Went to the gym in the arvo and did
3x10 Incline Dumbell Bench Press @40kg
4x10 (each side) S/B Kneeling Cable Single Arm Row @25kg
4x10 Squats standing on medicine balls, also just mucking around standing on them as long as I could without support and without falling off (6:31, i got bored so I got off lol :D and standing on one leg on a medicine ball. All of which made me feel very good but didnt achieve a whole lot)
4x10 (each arm) M/B - push up, position. Single Trap Pull through on Cable @20kg
4x10 each arm Single Arm trap raise on opposite leg @6kg
5 x (each side) 10kg M/B Single Side raise to standing
4x10 Bosu + Disc lunge with D/B and Press @10kg
2x10 M/B on S/B push ups
Sitting on Swiss ball on Bosu for 10 seconds (still can't do it, got 6 seconds though)
3x10 Standing Squats on S/B with 10 second hold at the end of each set
3x20 Leg Raises w/ S/B between feet and 10kg Med Ball held 1 inch off the ground above head
3x10 Weighted Crunches With Legs at right angles in the air (don't know the proper name...)

so body position like

o__|--

and then crunch...

feel great after. :D

Food:
Breakfast:
Bowl of fruit with greek yoghurt
Cheese and 2x fried Egg on Wholemeal bread
(~400 cals)

Post Ergo:
600ml bottle of Powerade (188cals)
40g Protein bar (~300cals)

Lunch
2xHam Sandwiches on Wholemeal (~400cals)

Dinner (after gym):
350g Pasta with tomato and basil sauce, minced beef and minced salmon - this was absolutely delicious :)
(~1000 cals)

Total Calories:~2400 cals (way down, so I made up a further 600cals in nuts)
Grand Total: ~3000 cals

Really enjoyable day, love training like that :), love achieving something you normally wouldnt, love gettting the cals right, loved the day. Hopefully tomorrow can be half as good.

My only question to come out of today (one I've been pondering for a while), should I start using protein shakes? Most days I'm falling under calorie requirement and my protein requirement is similiar below whats needed. Given how much I am training do you think it would be a good idea, my fitness coach come nutritionist come sponsor ums and ahs about it without giving me a clear cut answer...
If so, what brand/type would be best?

Thought(s) for the Day:
"A coach is somebody who makes you do what desperately don't want to do, so that you can become the person you have always wanted to be"

"Motivation is what gets you started, but it is passion that keeps you going"
 
Dutes said:
We did 8x250m@sub 1:41 split with 250m active recovery @2:10 between each.
Oh dear god.

I did it though. I held the split and the 2nd last one the split was 1:39 and for the last it was 1:36... wow. I never, ever could have done that alone though. I wanted to quit so badly after the 6th piece, my legs felt like they were going to pop and my whole body just wanted to cave in. But coach kept pushing me and I did it. So stoked... well after I threw up anyway.
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If you could pull a 1:36 at the end of 8x250m then you need to be trying to pull closer to that the next time. That's a clear indication that you had energy to spare and that's not what you want. Next time try aiming for a 1:38 split :cool:

Good work with it though...250m active rest at a split where you are still pulling is no fun. The erg is a torture device...plain and simple.


Dutes said:
My only question to come out of today (one I've been pondering for a while), should I start using protein shakes? Most days I'm falling under calorie requirement and my protein requirement is similiar below whats needed. Given how much I am training do you think it would be a good idea, my fitness coach come nutritionist come sponsor ums and ahs about it without giving me a clear cut answer...
If so, what brand/type would be best?
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I answered you in your other thread before reading this thread. I said a protein shake would do you justice. It would also provide you with extra calories. How many depends on the brand of shake. I am not sure what you have available down there in Australia, but look for a whey/cassein mix. :)
 
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Backup logs...

Wednesday 29/10/08 - Day 59 (38 Days to Deadline)

4.15 row, 16k in the pair this morning as one of the four is sick. Its a pretty dodgy row, my partner today really struggles tapping out of the water at the finish, and so coach makes us row square blades for the 8k back. In choppy water (god damn I hate corporate rowers) its a rather unpleasant row. My inside shoulder feels like its going to fall off. Unlike him I actually rowed the whole way square blades. Slack prick.

Gym sesh in the afternoon

6x12 Russian Twist w/10kg Dumbell
3x10 Back Squats @100kg
4x10 (2 each side) One arm cable squat and row @30kg
3x10 Incline Dumbell Bench Press @40kg
4x10 S/B Curl and Press @16kg
4x10 Pull Ups
4x10 Romanian Deadlift @40kg
6x12 Lateral Flexions on Hyperextension Machine @10kg

Have work that night.

Food: Can't remember exact food (this whole post was done on saturday) but my notes say I hit 3200 calories inc. two protein shakes.
Using a Whey/Cassein Blend (Urban Muscle Platinum Blend, 34g proteiin + 8.2g BCAA's per serve - tastes ok too) mixed with water.

Thought for Wednesday:
"I can teach 90% of the rowing stroke in 10 minutes, the other 10% will take you a lifetime to learn"

Thursday 30/10/08 - Day 60 (37 Days to Deadline)

No rowing this morning but coaching, run down to the shed (3.4km) and the boys go pretty well in the sculls this morning.
Studying all day, then gym

4x10 S/B Kneeling Cable Single Arm Row @25kg
4x10 Squats standing on medicine balls
4x10 (2each arm) M/B - push up, position. Single Trap Pull through on Cable @20kg
4x10 Single Arm trap raise on opposite leg @6kg
5 x (each side) 10kg M/B Single Side raise to standing
2x10 Bosu + Disc lunge with D/B and Press @12kg
2x10 M/B on S/B push ups
Sitting on Swiss ball on Bosu for 10 seconds (still can't do it)
3x10 Standing Squats on S/B w/30 second hold at the end of each set
4x10 Standing Squats on M/B
3x20 Leg Raises w/ S/B between feet and 10kg Med Ball held 1 inch off the ground above head
6x10 Weighted Crunches With Legs at right angles in the air (still don't know the proper name...)
4x10 Pull Over Crunches on S/B @20kg

Go to an 18th that night but don't drink :D, still go out on the town with him and have great fun on the dancefloor even while completely sober.

Food: Notes say I hit 3772 cals today with 1 protein shake.

Thought for Thursday:
"When academic studies get hectic we REMEMBER the thousands of miles we have travelled, the hundreds of hours, the pain, the cold, the barge-wakes and every god-dam-legs-only-make-my-back-hurt workout that is fuelling my burning desire to destroy any boat that would dare resist me. And it is with that thought that I must return to my exam preparation, which is posing some considerable resistance. But it will ultimately be futile."

Friday 31/10/08 - Day 61 (36 Days to Deadline)

Get up at 4.15am to row. But nobody comes. Coach does along with the elite squad and as the others still haven't arrived when coach has to head out with the others I'm left alone at the shed. The others never come. Annoyed I throw myself on the ergo and do a 10k ergo @1:59. It hurts but I feel strangely empowered by the pain. I'm just angry today, especially after I managed to back up after getting home at 3am.

Work all day and with my lower back inexplicably sore I think it's probably best not to go to the gym and risk aggravating anything. Instead I go for a light run after work.

Have my cousins birthday (16th) that night but again don't drink any alcohol :)

Food: Notes say 3600 with 1 protein shake (I ate a fair bit at the birthday party just like the previous night)

Thought for Friday:
"Motivation is simple, you eliminate those who aren't motivated"
 
Saturday 1/11/08 - Day 60 (37 days to Deadline)

Go to rowing, coach is away today. Only 3 members of the four turn up. (this is ****ing pathetic) the other two take the pair and all the sculls are already gone. I jump on the ergo for 30mins but alone and pissed off I just keep thinking how bulls.hit this is.

Studying all day and then head to the gym

4x10 S/B Kneeling Cable Single Arm Row @30kg
4x10 (2each arm) M/B - push up, position. Single Trap Pull through on Cable @25kg
4x10 Single Arm trap raise on opposite leg @6kg
5 x (each side) 10kg M/B Single Side raise to standing
2x10 Bosu + Disc lunge with D/B and Press @12kg
2x10 M/B on S/B push ups
3x10 Standing Squats on S/B w/30 second hold at the end of each set
4x10 Standing Squats on M/B
6x24 Russian Twists w/10kg M/B
6x15 (each side) Lateral Flexions w/10kg Weight
3 sets to failure Incline Dumbell Bench Press @40kg

30minute ergo afterwards as well.

Food:
Breakfast:
6 Weetbix w/trim milk
(500 cals)

Snack 1:
Protein Shake w/trim milk
(324 cals)

Lunch:
2x Ham sandwiches on wholemeal
(400 cals)

Dinner:
Chicken and Vegetable Stir-Fry w/noodles
(700 cals)

Pre-Bed:
Protein Shake w/trim milk
(324 cals)

Sub-Total: 2248 cals

Make up w/nuts to 3000 cals

Total: 3000cals

Have a conversation with one of the other 3 guys in the four after rowing this morning and its an eye opener.

Me: F.uck im pissed that Khan didnt show up today.
Olli: Yeah well I don't blame him...
Me: What'd you mean?
Olli: Well what are we rowing for? Coach has made us work on technique in the four all season, sure we've rowed mileage but we havent done a piece all season, its bull****. We haven't been entered in any regattas because we aren't doing any real work.
Me: Bull****, i've been doing heaps of work off the water
Olli: Yeah but does coach know about that? Does he even care about that? If we don't do the work he's got the other guys on then what does he think about us, honestly? He doesn't think we're good enough and so he's not going to enter us at states, let alone nationals... i've lost my motivation.

This was an eye-opener and it cut home for me. He's right, this has been a complete wank.
Nonetheless, I've experience dissapointment before, I'll experience it again. Worrying is like a rocking chair, gives you something to do but gets you nowhere.
There's no point worrying about things I can't change.

The solution is simple. I train hard till the end of the rowing season (March): gym, ergos, as much rowing in the single as I can, bike rides etc. whatever I can. Eat as much as I can to fuel it and work as close to full time (paid employment) as I can still fit in to save up for a boat. Train fully through the off season and next season make sure I row as much as possible in the single, doing the same work as and doing it with the elite guys even if the coach has other ideas.
Basically force coach to take notice of me and make it so that he can't leave me out.

It's going to be a long 12 months...

Thought for the Day:
"It is on our failures that we base a new and different and better success."
 
Dutes said:
Saturday 1/11/08 - Day 60 (37 days to Deadline)

Go to rowing, coach is away today. Only 3 members of the four turn up. (this is ****ing pathetic) the other two take the pair and all the sculls are already gone. I jump on the ergo for 30mins but alone and pissed off I just keep thinking how bulls.hit this is.
...

Have a conversation with one of the other 3 guys in the four after rowing this morning and its an eye opener.

Me: F.uck im pissed that Khan didnt show up today.
Olli: Yeah well I don't blame him...
Me: What'd you mean?
Olli: Well what are we rowing for? Coach has made us work on technique in the four all season, sure we've rowed mileage but we havent done a piece all season, its bull****. We haven't been entered in any regattas because we aren't doing any real work.
Me: Bull****, i've been doing heaps of work off the water
Olli: Yeah but does coach know about that? Does he even care about that? If we don't do the work he's got the other guys on then what does he think about us, honestly? He doesn't think we're good enough and so he's not going to enter us at states, let alone nationals... i've lost my motivation.

This was an eye-opener and it cut home for me. He's right, this has been a complete wank.
Nonetheless, I've experience dissapointment before, I'll experience it again. Worrying is like a rocking chair, gives you something to do but gets you nowhere.
There's no point worrying about things I can't change.

The solution is simple. I train hard till the end of the rowing season (March): gym, ergos, as much rowing in the single as I can, bike rides etc. whatever I can. Eat as much as I can to fuel it and work as close to full time (paid employment) as I can still fit in to save up for a boat. Train fully through the off season and next season make sure I row as much as possible in the single, doing the same work as and doing it with the elite guys even if the coach has other ideas.
Basically force coach to take notice of me and make it so that he can't leave me out.

It's going to be a long 12 months...

Thought for the Day:
"It is on our failures that we base a new and different and better success."
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Sam, that blows.

That's the main reason why I never pursued team sports. I preferred individual sports because I knew I would never let myself down. I hate relying on other people in sports because invariably, they will always let you down.

And you're only as good as the person you're paired with. You can't bring that person up to your level; however, it is very easy for them to bring you down to theirs.

Train your ass off. How much money do you need for the scull?
 
Today (Wednesday) is the first day I've done any training of any kind this week. Exams have me flat out and my focus has to be 100% on getting through them. Final exam is Friday so I can get back into everything next week. Just did a 2k ergo (warm up) then
Bench Press @60kg 3xto failure
Back Squats @120 3xto failure
Military Press @40kg 3xto failure
One arm seated rows @30kg 2xto failure (each arm)
Weighted Crunches 6x12 @10kg
Weighted Leg Raises 6x12 @6kg

Then back to study. I've been eating fairly well this week but I've basically just taken the week off to get my exams finished.
Be back in properly next week.

@Maureen - about $4500 AUD, and don't even offer :p
 
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Exams are OVER!!!!
Think I went really well as well, feeling good about things generally :)

Only training other than Wednesday was a 22km row in the scull (yes I managed to nab one as soon as I got there because I knew the four wouldn't turn up and, suprise, suprise, it didn't). Came across one of the schoolboy first VIII's so stuck with them while they did their work for the morning, them in an VIII, me in the scull and they couldn't get rid of me hehe. Found out that afternoon that Coach had intended to enter me as part of the club's 2nd VIII at the Head of the Brisbane but he couldn't get a hold of hte rest of hte four to fill up the VIII so I didn't get to compete (there were 4 other guys in the same boat, metaphorically speaking :cool:). I got invited to row in the University of Queensland VIII for the regatta but my coach didn't want me to row with them as they are pretty much our biggest rival.

I rowed this morning in the scull again, but I'll post a full day's log tonight (when the day's over :p).
 
Monday 10/11/08 - Day 69 (28 Days to Deadline)

4.15 - rowing, again not the whole crew turns up, just one other bloke out of the crew. He's better than the other two so we go for a scull together, just row 16km today but we keep pushing each other but don't want to make it too obvious so it's low rating maximum power the whole way, its actually quite a good row. I consistently keep ahead of him too :p

After that things go steadily downhill... hand in my final uni assignment but due to polishing i don't get done till nearly 4pm. I then get a call from work... 'we need you to work tonight, nobody else is available at all...' its a long night, and he's right... nobody else is available so we're really understaffed, and its hard.
Also means I don't get to eat properly or get to the gym.

Tomorrow must be better.

Food: started well...
Breakfast:
8 Weetbix w/1% Milk

Snack 1:protein Shake

Lunch: Chicken, Ham, lettuce, tomato, cucumber sandwich on wholemeal w/pepper

Then didn't get to eat for the rest of the day....

Calories:
Wayyy under.

A day that started so promisingly and then fell apart so badly.
I really can't allow this sort of thing to keep happening. Uni is over now at least so training can be number 1 priority. No more missed sessions, if I have work that day I'll just need to get up earlier and do the training first.

Thought for the Day:
"Today is the day of no excuses"
 
You're doing well so far, don't worry about missing training due to extenuating circumstances, it happens and will always happen. Welcome them, they are good for your recovery.

If i were you i would have a chat with my coach to see what are his plans for me, it's really hard trying in the dark.
 
Tuesday 11/11/08 (Remembrance Day - Lest We Forget) Day 70 (27 Days to Deadline)

No rowing this morning but have coaching instead. Enjoying being free of uni :)
Hit the gym around 10am and do
3x10 Bench Press @ 55kg
3x10 Back Squats @ 120kg
3x10 Seated Rows @ 55kg
3x20 Deadlift @ 40kg

30min Ergo @ 1:59

We also do a weigh in before the session starts and I'm at 68.2kg @8% BF


In the afternoon I head back to the gym with the grand goal of doing my 10k test ergo.... get about 6-7k into it and have to stop. After squats, deadlifts and the earlier long ergo coupled meant that it hurt like a muvva bitch and i didn't want to burn myself out for the week on the second day. I think I may have also gone out too hard, holding a split nearly 7 seconds quicker than my last 10k time trial.

Ended up having done 6861m in 25:37, average split 1:52.1

Food: Heaps!
Breakfast: 8 weetbix w/1% milk

Snack 1: Protein Shake w/1% milk

Lunch: 450g Pasta

Snack 2: 1x Orange + 50g Almonds

Dinner: Go out for dinner with my girls crew (the Head Coach was paying), go to this Thai restaurant and I just cannot stop eating... we got this banquet thing and I end up eating everything. As in, there was food for about 5 people left after everyone else had eaten their fill of the banquet and so I ate everything that was left, lots of rice, noodles, stir fried vegetables, chicken curry etc. It tastes amazing. Have the food intended for about 6 people all up, and I'm still hungry afterwards. I only stop because there isn't anything left to eat.

Go home (takes about an hour in the traffic) and then bed.

Total Calorie Count (not including dinner): ~2100
Total Calorie Count (with dinner, so estimated): ~3500

I've never experienced anything like that hunger before, I mean the food was delicious but that wasn't it I just didn't feel full so I kept eating. Felt satisfied but not full when I was finished.
Tomorrow I'm back in the boat and I've got to try and ask coach straight up, whats happening re: states. As you say fit4life it is hard training in the dark.

Thought for the Day:
"Safety rules at a rowing club are simple... don't stand between the rowers and their food at the end of a hard day, better yet don't be anywhere within three miles of them."
 
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8% BF? You're solid muscle, Sam. And I'm struggling to get down to 16%BF ...

fit4life always seems to be able to cut to the chase, so I'm glad you're going to ask your coach what's what.

BTW, good on you to pound back copious quantities of Thai food ;)
 
Wednesday 12/11/08 - Day 71 (26 Days to Deadline)

Rise for rowing. The same member of the crew who turned up monday is the only one who shows up today so again in the scull and its a good sesh, just a tech session but I push myself along at a solid clip and keep pace with the elite boys. 14k row.
On the way back I take great pleasure in making my crewmate hurt and leave him well back as I stick with the elite guys. :action6:

Hit the gym around 11 and do

4x10 S/B Kneeling Cable Single Arm Row @35kg
4x10 (2each arm) M/B - push up, position. Single Trap Pull through on Cable @25kg
4x10 Single Arm trap raise on opposite leg @7kg
5 x (each side) 10kg M/B Single Side raise to standing
2x10 Bosu + Disc lunge with D/B and Press @18kg
2x10 M/B on S/B push ups
4x10 Standing Squats on M/B
2x10 One legged Squats on M/B
6x24 Russian Twists w/10kg M/B
6x15 (each side) Lateral Flexions w/10kg Weight
Attempted to sit on S/b with it on the Bosu. Held for 7 seconds! my best and longest so far. Still haven't reached my 10 second target but getting closer all the time.

At the end of the session I was watching a group of girls training with one of the fitness coaches using strength bands. Basically they had this big rubber/elastic band strapped around their waist with the other end tied to the pole and they had to sprint as far away from the pole as they could and touch the fitness coach's hand.
I was watching this for maybe 10 mins and then the coach asked me if I wanted to have a go.
Did I want to have a go?
Is the pope a catholic!?

It was great fun, and a great and different sort of workout for the legs, really felt the fatigue set in once you hit that point where you can't actually stretch the band any further. Really enjoyable.

Around 2.30 I head out to my street and 6 Hill Sprints. The road is about 120m and its all very steep uphill, sprinting it took me 33 seconds on my best effort to get to the top. It also rises sharply in the last 30m making it even tougher. Then walk back down slowly for recovery.
The last set I got to the 30m and it was soooo hard. My legs wanted to pack up and go home and I just had to grind it out.

Went to the pool straight after and did a recovery session of water running. Feel great now. Felt energised all day, I think it was the copious amounts of Thai Food ;)

Food: Spot on.

Breakfast:
8 weetbix w/1% milk

Snack 1:
Protein Shake

Lunch:
300g Pasta

Snack 2:
1 Orange and 50g Almonds

Dinner:
200g chicken + vegetable + noodle stir fry. Delicious.

Pre Bed:
Protein Shake.

Calories: ~3250 Calories w/206g Protein

Also, great news.
I am buying the 2nd hand scull. I'm going to fly down to Melbourne next week to take it for a test row and then when my club goes down for the Head of the Yarra they'll be able to bring it up on the boat trailer :D My November 31 I'll have my very own scull :D :D :D

and it gets better.

Coach rang me this afternoon and told me he has entered me in the Queensland Selections Time Trial at Kawana on the weekend. This is a great opportunity for me, even if, as is almost certain, I don't make the squad it will nonetheless give me a very real indicator of where I'm standing compared to my peers. Also suggests that maybe states could still be on for me..? It at least shows that Coach is taking an interest in me and my performances, and that my hard work is starting to get some tangible returns.

Really great day, great workout, great energy, food bang on, recovery session in the afternoon (;) at last making use of my parents pool) and some really great news.

Couldn't be happier. :)

Thought for the Day:
If you want the rainbow, you gotta put up with the rain
 
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