Friday, September 28, 2007
NYT Article on body shapes for sports
Here is a recent article sent from Ted on how different body shapes can determine your best chances with sports.
http://www.nytimes.com/2007/09/27/health/nutrition/27Best.html?_r=1&oref=slogin
http://www.nytimes.com/2007/09/27/health/nutrition/27Best.html?_r=1&oref=slogin
Thursday, September 27, 2007
Workout for Friday September 28, 2007
This is the last workout for September, let's make it count!
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 5
24-26 (5 K pace)
Full pressure Row at:
30 strokes @ 28
15 strokes OFF
20 strokes @ 30
10 strokes OFF
10 strokes @ 32
1 min OFF
x 4
Cool Down
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 5
24-26 (5 K pace)
Full pressure Row at:
30 strokes @ 28
15 strokes OFF
20 strokes @ 30
10 strokes OFF
10 strokes @ 32
1 min OFF
x 4
Cool Down
Workout for Wednesday September 2, 20076
This will be an all out affair!
Warm- up:
8 minutes at 22, 24, 26, 28 (effort - +4, +2, 5k pace, -2)
2,500 meters - Change rates by 2 every 500 meters
22, 24, 26, 28, 30
Row this at the hardest pace you can
Rest 5 minutes
1,500 meters - Change rates by 2 every 500 meters
28, 30, 32
Row at hardest pace you can
At the end of this workout you ought to feel blasted. We are trying to maintain a pace between your 5 k and your 2k. It is a very uncomfortable pace but will help develop muscle, endurance and mental stamina!
Warm- up:
8 minutes at 22, 24, 26, 28 (effort - +4, +2, 5k pace, -2)
2,500 meters - Change rates by 2 every 500 meters
22, 24, 26, 28, 30
Row this at the hardest pace you can
Rest 5 minutes
1,500 meters - Change rates by 2 every 500 meters
28, 30, 32
Row at hardest pace you can
At the end of this workout you ought to feel blasted. We are trying to maintain a pace between your 5 k and your 2k. It is a very uncomfortable pace but will help develop muscle, endurance and mental stamina!
Tuesday, September 18, 2007
Wednesday September 19th, 2007
Warm - up
4 x 8 minutes at 85%-90%
3 minutes rest
#1) 2min @ 20, 2min @ 22, 2 min @24, 2 min @ 26
+10, +8, +6, +4
#2) SAME
+8, +6, +4, +2
#3) SAME
+6, +4, +2, 5k PACE
#4) 24, 26
+2, 5K pace
#4
4 x 8 minutes at 85%-90%
3 minutes rest
#1) 2min @ 20, 2min @ 22, 2 min @24, 2 min @ 26
+10, +8, +6, +4
#2) SAME
+8, +6, +4, +2
#3) SAME
+6, +4, +2, 5k PACE
#4) 24, 26
+2, 5K pace
#4
Monday, September 17, 2007
Workout for Monday September 17, 2007
40 minutes of steady state. 4 segments of 10 minutes.
10 min: 4min @ 20 (+11), 3min @ 22 (+9), 2 min @ 24 (+7), 1 min@ 26 (+5)
10 min: 10 strokes ON, 10 Strokes OFF at 30 Full Power
10 minutes: 4min @ 20, 3min @ 22, 2min @ 24, 1 min @ 26
10 minutes: 10 strokes On, 10 Strokes Off Full Power
10 min: 4min @ 20 (+11), 3min @ 22 (+9), 2 min @ 24 (+7), 1 min@ 26 (+5)
10 min: 10 strokes ON, 10 Strokes OFF at 30 Full Power
10 minutes: 4min @ 20, 3min @ 22, 2min @ 24, 1 min @ 26
10 minutes: 10 strokes On, 10 Strokes Off Full Power
Tuesday, September 11, 2007
Workout for Wednesday September 12, 2007
3 x 10 minutes @ 85-90% effort.
#1. 22 for 5 minutes, 24 for 5 minutes
PACE: +8 @ 22, +6 @24
#2. 24 for 5 minutes, 26 for 5 minutes
PACE: +4 @ 24, +2 @ 26 for 5 minutes
#3. 26 for 10 min
PACE: +4-+5
#1. 22 for 5 minutes, 24 for 5 minutes
PACE: +8 @ 22, +6 @24
#2. 24 for 5 minutes, 26 for 5 minutes
PACE: +4 @ 24, +2 @ 26 for 5 minutes
#3. 26 for 10 min
PACE: +4-+5
Workout for Monday September 10, 2007
40 Minutes steady state
4', 3', 2', 1' @ 20, 22, 24, 26
Pace: +10, +8, +6, +4
Keep focused on the connection at the catch by engaging with the legs not lifting and pulling with the arms. Keep precise and quick at the catch. Be sure to saty long and relaxed.
4', 3', 2', 1' @ 20, 22, 24, 26
Pace: +10, +8, +6, +4
Keep focused on the connection at the catch by engaging with the legs not lifting and pulling with the arms. Keep precise and quick at the catch. Be sure to saty long and relaxed.
Tuesday, September 4, 2007
Workout for Wednesday September 5, 2007
We will do sets of 2K's at AT efforts. In helping expand our lungs and power, we will do medium interval pieces at 85% efforts.
(3) x 2,000 meters @ 85% with 4-5 minutes of rest between.
rates: 20 (+9), 22 (+6), 24(+3), 26 (5k pace)
Cool Down
(3) x 2,000 meters @ 85% with 4-5 minutes of rest between.
rates: 20 (+9), 22 (+6), 24(+3), 26 (5k pace)
Cool Down
Subscribe to Posts [Atom]