Deneb Captain's Log XXVIII

Dear Cygnets,

I hope everyone had a great Weekend!!

Good "fresh" sessions on the Tideway both days, Saturday we had two 8+ (Thanks Barry and Niall for coxing) and Sunday a 4- and 1x. Well done everyone ! It is very cold, so please bring enough warm kit for the water sessions and let's continue with the good work!!

Please load availability through to the end of March onto Fitclub, so we can work out racing crews, also please renew your BR- Memberships if they are due now, so you can race ;) .

Training this week:

Tuesday:
Circuits : 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. Can everyone please bring a towel and a drink to each session.

Erg: 3 x 10' @ R20, approx. 5k+3s, 5' rest

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

Thursday:
If you haven't done it: 5km Test / Free Rate , I will be there at 19:00

If you have done your 5k:

Erg: 3 x 10' @ R20, approx. 5k+3s, 5' rest
or 2x20' @ R22, 3' rest, approx. 2k+12s

Conditioning circuit and stretching

Outings This Weekend: will follow...

Social Thursday
As per Rupert's email Tom B will be cooking, please let him know by Weds eve if you are staying for Food this Thursday.

Have a nice Tuesday and a better week.

Cris

Dates for your Diary:

• 16^th February: Henley 4s & 8s
• 24^th February: Cygnet AGM
• 2^nd March: Hammersmith Head
• 30^th March: HoRR
• 31^st March: Vets Head
• 12^th - 14^th April: Training Camp (Details to follow but save the date)