Gym routine today (didn't have too much time):
5 minute cycle
3 * 10 bench press (45kg)
1 * 10 barbell upright row (20kg), 2 * 10 barbell upright row (30kg)
3 * 10 laterall pull downs (45kg)
2 * 10 shoulder press (23kg), 1 * 10 shoulder press (33kg)
No squats or other leg exercises as I didn't want to aggravate my knee.
Now on to the Fog Lane cup.
Hosted by Chevron Action Flash (based in Manchester) and named after their Manchester Training ground (Fog Lane) we are headed to just outside Bristol this weekend...
Schedule for Saturday looks like this:
First game against Leeds: This should be a good tough game to get us into the weekend. There shouldn't be any easy games as this will be a warm up for Open tour 1 next weekend. Leeds have been finishing in the 6-12 sort of area for the last couple of years but have plenty of experience coupled with some good younger players that can make them a tough opponent for any team.
Second game against DED: This should be a good rematch of the Final of the one day tournament in Thame, hosted by DED. In that game we won in sudden death to win the tournament and stay undefeated. I'm sure DED will be looking forward to exact some revenge.
Then after a break we have our third game against Clapham: This game will be a solid test to see how far we've come since the inception of Ka-Pow! For anyone that doesn't know, Clapham are THE powerhouse of UKUltimate. National champions for the last 10 years running, consistently winning Tours and forming the basis of GB teams. This will be a true measure of our team and I'm very much looking forward to it.
Game 4 and the last game of Saturday is against Fire 2: Despite this being a second team, this should also be another hard test. Fire 2 finished as high as fifth at Tour and never dropped below 9th place.
First game of Sunday is against Reading: A slight unknown quantity, they would appear to be out of their depths at this tournament with their highest Tour finish from last year as 26th and not gaining a Nationals spot. Still not a game to be taken lightly, Reading are entering under a new name into competitions this year and appear to be looking to take the next step. They entered this tournament for a reason so we will see what happens I guess.
After that, the pool stages are over and, based on whether you finished 1st/2nd, 3rd/4th or 5th/6th in your pool, you play a semi and a final to determine your finishing position.
I know it's still early in the season, but, with the aim for Ka-Pow! being to qualify for Europeans, we should be aiming for a top 4 finish this weekend. That would give us a bit more confidence going into the Tours and is where we want to finish, come August in Southampton at Nationals.
Let's go to work!
Europe!
Friday, 18 May 2012
Quiet week
Came back from Mixed tour with something wrong with my knee. Only hurt when fully bent so have had an easy week exercise-wise. Been resting knee in the evening as well as icing it and taking ibuprofen and it's feeling good for this weekend.
Fog lane cup preview to come.
Monday: no exercise
Tuesday: 1 mile cycling
Wednesday: 2 miles cycling
Thursday: 3 miles cycling
Friday: 3 miles cycling and gym at lunch (will post session later with Fog lane cup preview).
Fog lane cup preview to come.
Monday: no exercise
Tuesday: 1 mile cycling
Wednesday: 2 miles cycling
Thursday: 3 miles cycling
Friday: 3 miles cycling and gym at lunch (will post session later with Fog lane cup preview).
Monday, 14 May 2012
Post Mixed Season Reflections
I'll first look at Mixed tour 3 and then the season overall...
Herd 1 only got 1 win out of 5 games this weekend, but finished 4th overall (3 places higher than we started) and with that (if my in my head calculations are correct) secure fourth place over the three Mixed Tour events, behind Bear Cavalry (1st/1st/1st Average position:1) DED (3rd/3rd/3rd Average:3) and Peeps (2nd/8th/2nd Average: 4). We finished 4th/7th/4th averaging 5, ahead of Brighton who finished 9th/2nd/5th Averaging;5 1/3 and Golden Ants: 7th/3rd/(7th or 8th) Average: 5 2/3 or 6.
Not a bad finishing position considering I felt it was a disappointing season in terms of play and results. I know many people on our team were disappointed with the team's play at times and everyone was disappointed with Mixed tour 2. However, we never lost any games against opponents that didn't deserve to beat us on the day so we can only look at our own play as the major factor for our finishing position.
My personal Aims for Mixed Tour 3:
I wanted to get more Ds. Final count was 4 layout ds over the weekend on top of a few other defensive blocks which I am extremely happy with, didn't get any point blocks but not too worried about that. On offense I feel I didn't take too many shots that weren't on, but sometimes my throws were a little "creative" and they didn't always come off. Along with that, I didn't complete a few shots in the last couple of games because the wind was pretty strong and I just didn't get the huck right. Generally though I felt like I was pretty safe with throws and made good cuts when playing offense, though I didn't play much of it.
Open season now, starting this weekend with a warmup tournament and then straight into Open tour 1 the weekend after. Time for the hard graft to the end of the season!
Herd 1 only got 1 win out of 5 games this weekend, but finished 4th overall (3 places higher than we started) and with that (if my in my head calculations are correct) secure fourth place over the three Mixed Tour events, behind Bear Cavalry (1st/1st/1st Average position:1) DED (3rd/3rd/3rd Average:3) and Peeps (2nd/8th/2nd Average: 4). We finished 4th/7th/4th averaging 5, ahead of Brighton who finished 9th/2nd/5th Averaging;5 1/3 and Golden Ants: 7th/3rd/(7th or 8th) Average: 5 2/3 or 6.
Not a bad finishing position considering I felt it was a disappointing season in terms of play and results. I know many people on our team were disappointed with the team's play at times and everyone was disappointed with Mixed tour 2. However, we never lost any games against opponents that didn't deserve to beat us on the day so we can only look at our own play as the major factor for our finishing position.
My personal Aims for Mixed Tour 3:
I wanted to get more Ds. Final count was 4 layout ds over the weekend on top of a few other defensive blocks which I am extremely happy with, didn't get any point blocks but not too worried about that. On offense I feel I didn't take too many shots that weren't on, but sometimes my throws were a little "creative" and they didn't always come off. Along with that, I didn't complete a few shots in the last couple of games because the wind was pretty strong and I just didn't get the huck right. Generally though I felt like I was pretty safe with throws and made good cuts when playing offense, though I didn't play much of it.
Open season now, starting this weekend with a warmup tournament and then straight into Open tour 1 the weekend after. Time for the hard graft to the end of the season!
Friday, 11 May 2012
Aims for Mixed tour 3
Cycling 3 miles today.
New tracks on psych up playlist: Bangarang - Skrillex, Wild Ones - Flo Rida, Make a Beast of myself - Twin Atlantic
Aims for Mixed Tour 3:
Team based aims- I'd like to finish at least in the top four, definitely higher than the second team, be challenging for the final/1st place, and finally play to our potential which we've not done in my opinion all mixed season.
Personal aims- I'd like to get more Ds. Layout ds, run through ds, skying ds, point blocks, whatever. I want to be more dominant over my man mark assignments and get more turnovers to help the team. On offense, I'd like to be safe with the disc, only taking long shots when they're on and be as big in the air as I was playing at Tom's Tourney.
General aims- Have fun playing and don't get injured.
New tracks on psych up playlist: Bangarang - Skrillex, Wild Ones - Flo Rida, Make a Beast of myself - Twin Atlantic
Aims for Mixed Tour 3:
Team based aims- I'd like to finish at least in the top four, definitely higher than the second team, be challenging for the final/1st place, and finally play to our potential which we've not done in my opinion all mixed season.
Personal aims- I'd like to get more Ds. Layout ds, run through ds, skying ds, point blocks, whatever. I want to be more dominant over my man mark assignments and get more turnovers to help the team. On offense, I'd like to be safe with the disc, only taking long shots when they're on and be as big in the air as I was playing at Tom's Tourney.
General aims- Have fun playing and don't get injured.
Thursday, 10 May 2012
Gym tonight
Tuesday 2 miles cycle
Wednesday 3 miles cycle
Thursday 2 miles cycle and Gym:
5 min cycle warmup
3 * 10 bench press 45kg
3 * 5 squat 60kg
3 * 10 lunges 20kg
3 * 10 press ups
3 * 10 leg press 100kg
3 * 10 lat pull downs 40kg
3 * 10 bicep curls 10kg
3 * 10 upright row 10kg
warm down
Milkshake
Wednesday 3 miles cycle
Thursday 2 miles cycle and Gym:
5 min cycle warmup
3 * 10 bench press 45kg
3 * 5 squat 60kg
3 * 10 lunges 20kg
3 * 10 press ups
3 * 10 leg press 100kg
3 * 10 lat pull downs 40kg
3 * 10 bicep curls 10kg
3 * 10 upright row 10kg
warm down
Milkshake
Tuesday, 8 May 2012
Ka-Pow Bank Holiday Training
All day training for Ka-Pow on the bank holiday Monday.
Was more of a walkthrough of the remaining elements of the offense, as well as a zone that we will be using this season.
We did have a bit of a mare in one of the drills/walkthroughs though, so we were made to do punishments just before lunch (much better than just after). This was the same punishment as during one of the Tuesday night sessions and went as follows:
Once you got a hand block in this drill you finished that set and then were out of the punishments.
5 press ups -> 40 yard sprint -> 5 press ups -> (in groups of three) 3 man break mark drill until someone gets a hand block -> 5 press ups -> 40 yard sprint back to start- > repeat
Last time, there were only 6 people and I managed to get the second hand block. Unfortunately, this time there were 13 people running it and I was in the last group of three (I did get the last hand block so I wasn't in the bottom two but I did just as many press ups and sprints as them). About half way through, it was introduced that the three in the break mark drill would do 5 press ups for a turnover that wasn't a hand block as well. All in all I probably did around 75 press ups and 8 40 yard sprints. Was pretty tired after that, but luckily with lunch to recover, I was fine for the rest of the training session.
Final parts of the offense are now set, looking forward to playing them. The zone looks like it will be tough to play against if we get it right, but requires a lot of movement and a lot of thinking, so will be tough to get it completely right.
Good session and luckily didn't rain all day.
Was more of a walkthrough of the remaining elements of the offense, as well as a zone that we will be using this season.
We did have a bit of a mare in one of the drills/walkthroughs though, so we were made to do punishments just before lunch (much better than just after). This was the same punishment as during one of the Tuesday night sessions and went as follows:
Once you got a hand block in this drill you finished that set and then were out of the punishments.
5 press ups -> 40 yard sprint -> 5 press ups -> (in groups of three) 3 man break mark drill until someone gets a hand block -> 5 press ups -> 40 yard sprint back to start- > repeat
Last time, there were only 6 people and I managed to get the second hand block. Unfortunately, this time there were 13 people running it and I was in the last group of three (I did get the last hand block so I wasn't in the bottom two but I did just as many press ups and sprints as them). About half way through, it was introduced that the three in the break mark drill would do 5 press ups for a turnover that wasn't a hand block as well. All in all I probably did around 75 press ups and 8 40 yard sprints. Was pretty tired after that, but luckily with lunch to recover, I was fine for the rest of the training session.
Final parts of the offense are now set, looking forward to playing them. The zone looks like it will be tough to play against if we get it right, but requires a lot of movement and a lot of thinking, so will be tough to get it completely right.
Good session and luckily didn't rain all day.
Sunday, 6 May 2012
This week
Tuesday was too rainy so I didn't cycle at all.
Wednesday cycled 2 miles
Thursday cycled 3 miles
Friday cycled 3 miles
Saturday had Herd training. Was alright, practiced our horizontal play and had three games against the second team. Won the first two games without the second team scoring more than 2 points and lost the 3rd in sudden death, but with the fact that there were very few players there (and only two of the first team girls) it really wasn't representative. People had good excuses and I can't complain because I have missed the last three Herd sessions but it did mean the session was a little slow.
Sunday Gym:
5 min cycle to warm up
3 * 5 squats (65kg)
3 * 10 bench press (45kg)
3 * 10 lunges (20kg)
3 * 10 press ups
3 * 10 leg press (100kg)
3 * 10 bicep curl (10kg dumbell per arm)
3 * 10 dumbell upright row (10kg dumbell per arm)
3 * 10 chest press (40kg)
Warm down.
Tomorrow I will be spending the bank holiday at Ka-Pow all day training. It will be our last big training before the start of the open season, and with Tom's tourney just gone, I'm looking forward to it.
Wednesday cycled 2 miles
Thursday cycled 3 miles
Friday cycled 3 miles
Saturday had Herd training. Was alright, practiced our horizontal play and had three games against the second team. Won the first two games without the second team scoring more than 2 points and lost the 3rd in sudden death, but with the fact that there were very few players there (and only two of the first team girls) it really wasn't representative. People had good excuses and I can't complain because I have missed the last three Herd sessions but it did mean the session was a little slow.
Sunday Gym:
5 min cycle to warm up
3 * 5 squats (65kg)
3 * 10 bench press (45kg)
3 * 10 lunges (20kg)
3 * 10 press ups
3 * 10 leg press (100kg)
3 * 10 bicep curl (10kg dumbell per arm)
3 * 10 dumbell upright row (10kg dumbell per arm)
3 * 10 chest press (40kg)
Warm down.
Tomorrow I will be spending the bank holiday at Ka-Pow all day training. It will be our last big training before the start of the open season, and with Tom's tourney just gone, I'm looking forward to it.
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