Wednesday, January 27, 2010
Wednesday January 27, 2010
15 min warm up steady state
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
Monday January 25, 2010
20 minute Steady State
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
Friday January 22, 2010
Warm-Up 10 minutes
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
Friday, January 22, 2010
Wednesday January 20, 2010
10 min warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
Monday Jan 18, 2010
40'-60' Steady state
Tuesday, January 12, 2010
Friday January 15, 2010
Warm-Up 10 min
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
Wednesday January 13, 2010
warm up 10 min
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
Monday January 11, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
Friday, January 8, 2010
Friday January 8, 2010
Warm-up: 10 min steady state with 3 10 stroke kickers to get heart rate and power up.
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
Wednesday January 6, 2010
15 minute warm up
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
Monday January 4, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
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