Sun 29th 

BJJ open mat - had a good few rounds here, knee held up, felt good today, working on over under passing still, neck is sore now!! but all good, enjoyed that session :)

evening - SDSC 40min row 8587m

Day 14. 40mins to finish the week. Beaten up but still in the game. #row #rowing #erg #concept2 #fundraising #fundraiser #aware #awareireland #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 29, 2016 at 12:09pm PDT

Sat 28th

1 session before PT and one session after ....

A. Split Squats 5 x 10/10 50kg
B. GHR 5 x 10

then

1 hour row

2 sessions sandwiched between coaching today, first was maintenance for the legs and then 1 hour of rowing. First time rowing for that duration, interesting finding the 'zone', felt a little shakey half way through - probably a bit too glycolytic? I'm not sure but it's fun testing uncharted territory... Workout 1: A. Split Squat 5 x 10/10 B. Glute ham raise 5 x 10 Workout 2: Row 1 hour #aerobic #zone1 #z1 #recovery #pacing #cardio #splitsquats #glutehamraise #quads #hamstrings #aware #row #rowing #fundraising #fundraiser

A photo posted by David McConkey (@david_mcconkey) on May 28, 2016 at 8:42am PDT

Fri 27th

AM - Yoga

PM - SDSC - Row 40mins before work / 10 mins after

Day 12. Friday night Dave time...Slow and steady. 40mins before work and 10mins before going home. @sdscgym @awareireland #row #rowing #erg #concept2 #recovery #slow #steady #aerobic #cardio #aware #fundraising #fundraiser #sdscgym #haroldscross #dublin

A photo posted by David McConkey (@david_mcconkey) on May 27, 2016 at 1:19pm PDT

Did some arm work afterwards but was really tired, so shut it down after a few sets.

Thu 26th

AM - Yoga then BJJ

Knee held up, I was nervous going into the session but it felt ok afterwards. I was a bit foggy rolling, kept it a bit more flowy but was making silly mistakes against the higher belts, still though, the knee feels ok!

PM - row SDSC

30mins recovery - 6704m

30mins 'recovery' session. The aim was slow and steady after getting the shit beaten out of me in #bjj earlier. Tired but a good day! #row #rowing #erg #concept2 #recovery #z1 #aerobic #aware #fundraiser #fundraising

A photo posted by David McConkey (@david_mcconkey) on May 26, 2016 at 1:08pm PDT

Wed 25th

Am - InitYoga

PM - SDSC Row


Tue 24th

Noon - BJJ -> I was only going to do technique as the knee was still not right (drilled over under pass in DLR) but did some rolling, the knee actually felt fine during and afterwards. 

PM - SDSC 5k row - 19'31.4

Meh. I got greedy, had great intentions to hold a 1'50 split, not long finishing a good #Bjj session, forearms and quads started cramping, tried to sprint to sub 19'30, wasn't there... #row #erg #concept2 #fundraiser #fundraising #aware #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 24, 2016 at 9:41am PDT

Mon 23rd

AM - Init Yoga (knee felt ok)

I texted alex, he said no pretzel stretches for the time being - I also got some solgar7 and will try that for a bit. I've been icing the knee on and off fairly frequently.

PM - SDSC row 30mins 7305m

Day 7. The knee has been acting up a little, so my daily target of 10k never really materialised, with everything else going on, a minimum of 5k will have to do. One week in and we are on target to reach 1 million metres for @awareireland - we have already exceeded our fundraising target! I hope this challenge continues to increase awareness and also funds in order to provide the information, understanding and support for individuals who have had a diagnosis of depression or bipolar as well as those supporting a loved one. I have had a tough 12 months personally and know how important it is to be surrounded by a solid support structure. I hope the results of this challenge and fundraising can help others in tough times. It is a cliche, but be kind to each other, as oftentimes we don't know what's going on in each other's lives or what struggles we are up against 👍🏻 https://justgiving.com/fundraising/sdscgym #aware #mentalhealth #depression #support #awareness #family #fundraising #fundraiser #row #rowing #concept2 #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 22, 2016 at 10:53am PDT

Sun 22nd

SDSC - Row 30mins 7701m

Day 8. A 30min PR for me, more in the tank but I saw some beast in @crossfituppsala did 30mins with a 1'45 split.. Fucking Vikings... 😂👍🏻 #row #rowing #30mins #erg #concept2 #fundraiser #aware #vikings #celts #nochance 😂

A photo posted by David McConkey (@david_mcconkey) on May 23, 2016 at 9:36am PDT

Sat 21st

Knee still feels off, lateral side also hurts (feels like a sharp pain if I internally rotate?) I decided to do some strength work to try and 're-calibrate' the knee...

A. Barbell Split Squat 5 x 10/8 50kg
B. GHR 4 x 10
C. Row 5k - 20'30.3

Day 6. After lots of split squats and glute ham raises.... #row #aware #fundraiser #fundraising #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 21, 2016 at 7:09am PDT

Fri 20th

Yoga AM - before the class started I was doing some stretches and did a glute stretch on my left side and strained / twisted / hurt my knee! I knew instantly I should have come out of the stretch but didn't (idiot!).

I recall straining my knee a bit doing the cross legged seated position with my left leg on the inside - this just doesn't agree with my knee at all (other side it ok) so just don't do it!!

I rowed in the evening, knee was ok - nothing worse going on. Right patella tendon does feel inflamed though!

SDSC - 5k row 20'37.2

Not surprisingly the knee is a little off today (poor yoga technique!!) so I felt a little up and down on this. Changed the damper setting to 5 - actually felt less consistent than the readings say (although I'm sure a proficient rower would say this is far from consistent). Day 5 in the bag 👍🏻 #aware #fundraising #fundraiser #row #rowing #erg #concept2 #fridaynightfun #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 20, 2016 at 1:09pm PDT

Thu 19th 

ECJJA - Yoga at 10am - Aoife talked about the mantra 'I AM HERE' - something to use to stay centred / present, possibly for competitions.

Afterwards we did some drills and then did 6 5min rounds - first time I have done this much in MONTHS!!! Knee felt ok too, very happy 

PM - SDSC

5 k row - 19'27.0

5k before finishing work, tired after #bjj earlier today. I felt good pacing at a 2:00/500m split yesterday so I tried to speed it up a bit today but couldn't settle into a groove. The more I row, the more I realise my how poor my technique is. I feel a rowing cert / seminar coming on in my near future... #row #challenge #5k #aware #fundraising #fundraiser #inefficient #technique #concept2 #erg #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 19, 2016 at 1:15pm PDT

Wed 18th

Am - Yoga at Init, tough session!! Haven't sweated that much in a long time! Great class.

PM - Row 7.5k-ish

Another 30 minute row today, after a tough #yoga session earlier in the day! Tried to keep the pacing more consistent on this one. 20k in 3 days, I had aimed for 10 a day but with starting #Bjj training again after an injury, a minimum of 5k per day is the target. #row #concept2 #aware #fundraiser #fundraising #pacing #tempo #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 18, 2016 at 4:01pm PDT

Tue 17th

AM - BJJ

PM - Row 5k - tried to work on my pacing here, pretty happy with it

After #Bjj training 🙄 #row #aware #fundraiser #concept2 #pacing #z1

A photo posted by David McConkey (@david_mcconkey) on May 17, 2016 at 11:11am PDT

Mon 16th

AM - Init Yoga

PM - Rowing challenge started in SDSC - 30mins 7295k

This is going to be a terrible month 😂😂 #rowing #fundraising #lotsofrowing #aware #awareness #depression #anxiety #mentalhealth #questioningmyownrightnow... #sdscgym

A photo posted by David McConkey (@david_mcconkey) on May 16, 2016 at 9:41am PDT

Sat 14th 

seminar in East Coast, Marcus showing some details from Brazil

Fri 13th 

AM - Yoga

PM - did some upper body stuff in SDSC

Thu 12th 

BJJ

Wed 11th 

Yoga

Tue 10th May

ECJJA - BJJ

We did pass from HQ position drill - I really need to work on this. During live drilling, Nick was putting his outside foot on my shoulder to create distance - as Darragh said, keep piling pressure on this leg and trying to smash pass - keep driving pressure forward, don't let up, if you can, come under this leg then into half guard.

** When in close, use head / shoulder / upper body pressure to pass. When a bit further away (in hq position, use hips to pressure. If you are going to get caught up in half guar, just take a step back and set up passing again.

Did 3 x 6 min rounds. Felt good, knee was ok - BUT I twinged it slightly trying a pistol off the floor - not ready for this carry on yet!! 



Mon 9th May

AM - INIT Yoga

PM - very quick session at SDSC

messed around with some handstand / crow practice and then some modified pistols (onto low box)

then 3 rounds of:
Chins x 8
DB Pullovers x 10 20kg
DB Row x 10/10 25kg
single leg hops on trampoline (left leg only) x 30sec -> 30sec single leg balance work

Fri 6th May

InitYoga - talked about trust at the start - where in my body do I feel trust (gut) and having to trust oneself before trusting another. I trust I will be able to achieve these positions in time, if trust didn't work out in the past know that it was not a shortcoming of mine (something that resonated with me...) More to mull over...


Thu 5th May

ECJJA - Yoga 1hr

talked about being grateful for this body, was in line with the book Im reading (waking up) and consciousness and being separate - it was an interpreting view point that almost immediately made me feel more responsible and grateful for the body in 'in my possession' as a gift and a responsibility to look after it better...

Then BJJ - first time rolling in almost 6 months!! 

Never lost it... Cause I never had it 😎 Feels so good to be back doing a little bit on the mats today 🙏🏻 #comeback #yesanotherone #meniscus #tear #rehab #bjj #ecjja

A photo posted by David McConkey (@david_mcconkey) on May 5, 2016 at 8:13am PDT

I was pretty nervous going into this and not sure how I would feel or how the knee would hold up. Thankfully it was ok. We did a basic drill, stand up in closed guar, open, torreada pass to back take. Then a variation when guard is opened to go to spider and pass spider and continue the drill as above.

Darragh showed me a good detail, when you have opponent in closed guard and get grips to go to spider (opponent is obviously going to know what you are about to do and he might stall) - bring your own knees in towards each other and windshield wiper out into bicep ride before going to spider - that way the opponent can't get his elbows in to defend.

I did 3 6 min rolls and the knee was ok, I wasn't planning on rolling but it held up ok.

I iced it afterwards and again that evening. It is a little clicky but nothing major. 

Wed 4th May

InitYoga

Tue 3rd 

Only had a small window to do work, so did the follwowing...

A. Muscle Snatch x 3 + OH Walk x 20 yards x 5 sets 40kg
B. Shoulder Shocker 3 x 10

Got this workout idea from a t-nation article (https://www.t-nation.com/workouts/v-taper-workout) Shoulders were smoked afterwards... A. Muscle Snatch 5x3 + overhead carry 20yards B1. Plate front raise 3x10 B2. Db Lat raise 3x10 B3. Db seated 'power clean' + press 3x10 I can't muscle snatch for shit. #snatch #musclesnatch #shoulder #workout #thoracic #mobility #prehab #scapula #stability

A video posted by David McConkey (@david_mcconkey) on May 3, 2016 at 3:01pm PDT

Mon 2nd - bank holiday


Sun  1st 

Did 90min yoga session at Init, was tough!!

Sat 30th

Band prehab work

A. Front Squat 4 x 6 50, 60,60,60 + chains * felt a pain in left knee in second set but it went away
B. DB Split Squat @3011, 3 x 8(l)/6(r)
C. GHR 4 x 10
D. Assault Bike x 8mins (100cals)