Deneb Captain's Log XXI

Good Morning Cygnets,

I hope everyone had a nice 2^ndof Advent weekend.

Saturday: we had a 2x and 8+ on the water; good long work against the wind to the Pink Lodge plus weights session. A healthy warm up before the Waddle (thanks Rupert) & BBL Christmas Party (many thanks to Carly for organising). Congratulations to all people who were awarded. Hope everyone is recovered by now ;).

Sunday: A little "tired" from the night before, but we had a solid 4+ out. Well done! Thank you all of you who coxed or coached this weekend, also thank you all of you who made it to the Special General Meeting.

So....in order to start to plan the Head Races and see how we can align best for the beginning of the new year please fill in this questionnaire by the end of this week (This is Mandatory for all the active squad) 

Next Stop, Sunday 16^th December 11.15 - Quintin Plum Puddings, fun 8+ head ... (Please let me know ASAP if you want to take part)

This week Training:

Tuesday:
Circuits with Maxi : (Conditioning Training). Can everyone please bring a towel and a drink to each session. 19:15pm Cavendish School, Edensor Road, Chiswick W4 2RG. If you go direct to the school be there at 19:10. If you go via the club, people will be leaving there no later than 19.00.

Erg 4 x 6' @ R24, 3' rest approx. 5k pace

Wednesday:
Weights Core , warm up properly pair with someone who was there in the introduction focus on technique.

Thursday:
Erg: 4 x 6' @ R24, 3' rest, approx. 5k pace 
or 2 x 30' @ R18, approx. 30' R20 + 6s, 2 mins rest
Conditioning circuit and stretching

Outings for the Weekend Will Follow Please update availability (https://www.fitclub.me)

Food Thursday social: Watch out Rupert's email.

Have a nice Monday and a better week!!!

Cris

Dates for your Diary:

16 December: 11:15 Quintin Plum Puddings (Please let me know ASAP if you want to take part)