Friday, November 30, 2007
Friday November 30, 2007
Warm-up: 10 minutes (22, 24, 26, 24, 26) -2 minutes at each rate.
Pace: +8, +6, +4, +6, +4
10 minutes:
1:20 ON, :40 seconds off at 5K pace x 5
20 minutes:
1 minute ON, 1 min OFF x 10
Pace: 28 for 30 sec, 30 for 30 sec
Have a great weekend!
Pace: +8, +6, +4, +6, +4
10 minutes:
1:20 ON, :40 seconds off at 5K pace x 5
20 minutes:
1 minute ON, 1 min OFF x 10
Pace: 28 for 30 sec, 30 for 30 sec
Have a great weekend!
Wednesday, November 28, 2007
Wednesday November 28, 2007
Warm-up 10 minutes at 24 (steady cruiser +8)
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
Cool Down.
We are learning to pace ourselves at the 5k pace with rate. These short pieces allow us to maintain technique as we learn to cope with fatigue.
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
Cool Down.
We are learning to pace ourselves at the 5k pace with rate. These short pieces allow us to maintain technique as we learn to cope with fatigue.
Workout Monday November 26, 2007
3 x 10' @ 4,3, 2, 1 (20, 22, 24, 26)
1 x 5' at 22
Pace: +14, +12, +10, +8
Sliced into 3 10' segments with 1 minute rest
After the 10' piece get up off erg and do 20 jumpies with hands on hips. Get back on bike and go into next 10' segment
1 x 5' at 22
Pace: +14, +12, +10, +8
Sliced into 3 10' segments with 1 minute rest
After the 10' piece get up off erg and do 20 jumpies with hands on hips. Get back on bike and go into next 10' segment
Monday, November 5, 2007
Monday November 5, 2007
Last week we focused on maximum power with 10 and 20 stroke pieces.
This week we want to focus on technique with medium power with hi and low rates. We will alternate hi and low and attempt to maintain both power and quickness at the "catch" with leg connection.
40 minutes
10 minutes: 18, 24 (+14, +8)
10 minutes: 20, 26 (+12, +6)
10 minutes: 22, 28 (+10, +4)
10 minutes: 24, 30 (+8, +2)
Pace: We want to establish a steady state effort at the low rate and maintain the same effort as we transition to the high rate. Keep the connection quick with the lower body (legs).
This week we want to focus on technique with medium power with hi and low rates. We will alternate hi and low and attempt to maintain both power and quickness at the "catch" with leg connection.
40 minutes
10 minutes: 18, 24 (+14, +8)
10 minutes: 20, 26 (+12, +6)
10 minutes: 22, 28 (+10, +4)
10 minutes: 24, 30 (+8, +2)
Pace: We want to establish a steady state effort at the low rate and maintain the same effort as we transition to the high rate. Keep the connection quick with the lower body (legs).
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