Tuesday, October 23, 2007
Wednesday October 25, 2007
2 x 15 minute (changing rates every 2 minutes)
5 minute rest
#1. 22 (+8), 24 (+6)
#2. 24(+6), 26 (+4)
5 minute rest
#1. 22 (+8), 24 (+6)
#2. 24(+6), 26 (+4)
Monday October 23, 2007
3 x 10 minutes
2 minutes off
#1. 4, 3, 2, 1 @ 22, 24, 26, 28
Pace: +12 (over 5K pace), +10, +8, +6
#2 SAME rates
Pace: +10, +8, +6, +4
#3 SAME rates
PACE: +8, +6, +4, +2
Achieve nice rowing during the 2 minute ress. This is a mental exercise. These are all very doable segments and the idea is to stay consistent both on effort and on technique as it gets progressively difficult.
Have fun...this is should feel like a feel good row.
2 minutes off
#1. 4, 3, 2, 1 @ 22, 24, 26, 28
Pace: +12 (over 5K pace), +10, +8, +6
#2 SAME rates
Pace: +10, +8, +6, +4
#3 SAME rates
PACE: +8, +6, +4, +2
Achieve nice rowing during the 2 minute ress. This is a mental exercise. These are all very doable segments and the idea is to stay consistent both on effort and on technique as it gets progressively difficult.
Have fun...this is should feel like a feel good row.
Thursday, October 18, 2007
Friday October 19, 2007
Today is a fitness check in.
15-20 min warm up. (10-15 minute steady state with stroke rating changes and then 5 min of high race pace 10's and 20's)
5000 K piece
My advice: Go off at a conservative pace at or around a second or two off your race pace goal for about 2-3 minutes and then start to get the split down to your goal. Stay focused and keep the rate up around 27-28. Stay anchored at the catch and quick release at the finish.
Finish strong. You are in shape to do this. Don't let yourself finish too strong and come away feeling you left to much at the end. Try to empty the tank evenly.
The result will surprise you and then you'll have a new goal to follow this Fall/Winter.
Good Luck!!
15-20 min warm up. (10-15 minute steady state with stroke rating changes and then 5 min of high race pace 10's and 20's)
5000 K piece
My advice: Go off at a conservative pace at or around a second or two off your race pace goal for about 2-3 minutes and then start to get the split down to your goal. Stay focused and keep the rate up around 27-28. Stay anchored at the catch and quick release at the finish.
Finish strong. You are in shape to do this. Don't let yourself finish too strong and come away feeling you left to much at the end. Try to empty the tank evenly.
The result will surprise you and then you'll have a new goal to follow this Fall/Winter.
Good Luck!!
Thursday October 18, 2007
Take today off if you want. In case you want to do something then do a 10-15 min warm up and then cool down and stretch. Drink a lot of fluids.
Workout for Wednesday October 17, 2007
40 min steady state with (3- 4) 20's at 5k pace and below.
Keep a nice steady rhythm at 22-23 strokes and every couple minutes take a 20 at 26 to 28 and get it to 5K pace.
Nice cool down and stretch.
Keep a nice steady rhythm at 22-23 strokes and every couple minutes take a 20 at 26 to 28 and get it to 5K pace.
Nice cool down and stretch.
Monday, October 15, 2007
Workout for Monday October 15, 2007
40 Minutes Steady State
4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min 28 (10 Minutes)
x 4
Keep the power at 70% effort through out the workout piece. Begin at 22 around 13 seconds above 5K pace. You should end up at 28 around 5-7 seconds above 5K pace.
Feel good and long.
4 min @ 22, 3 min @ 24, 2 min @ 26, 1 min 28 (10 Minutes)
x 4
Keep the power at 70% effort through out the workout piece. Begin at 22 around 13 seconds above 5K pace. You should end up at 28 around 5-7 seconds above 5K pace.
Feel good and long.
Thursday, October 4, 2007
Wednesday October 3, 2007
10 min ON
4 min OFF
x 3
#1) 1 min ON, 1 min OFF: 22, 24, 26, 28, 30
#2) 2min @ 22, 2min @ 24, @min @6, 2 min @ 28 Full pressure. Attempt to do a max piece and be at least 2-4 seconds faster than 5k pace at end of piece
#3) 2 min ON, 2 min OFF X 3 @ Full Pressure: 1st @ 22/24 2nd @ 24/26, 3rd @ 26FOR :30 SEC, 28 FOR :30, 30 FOR :30, 32 FOR :30
Cool Down
4 min OFF
x 3
#1) 1 min ON, 1 min OFF: 22, 24, 26, 28, 30
#2) 2min @ 22, 2min @ 24, @min @6, 2 min @ 28 Full pressure. Attempt to do a max piece and be at least 2-4 seconds faster than 5k pace at end of piece
#3) 2 min ON, 2 min OFF X 3 @ Full Pressure: 1st @ 22/24 2nd @ 24/26, 3rd @ 26FOR :30 SEC, 28 FOR :30, 30 FOR :30, 32 FOR :30
Cool Down
Monday, October 1, 2007
Workout for Monday October 1, 2007
40 minutes Steady State Row (65% effort)
4', 3', 2', 1' @ 22, 24, 26, 28 x 3
5 x 10 stroke efforts. Build from 20-30 in 10 strokes emphasizing power at the low stroke and slowly building up to a 30 stroke rate by the last couple strokes in the piece.
last 5 minutes at a 24 strke rating at steady state pace.
This is a nice recovery row and regrouping row for the week. Enjoy and be strong!
Duncan
4', 3', 2', 1' @ 22, 24, 26, 28 x 3
5 x 10 stroke efforts. Build from 20-30 in 10 strokes emphasizing power at the low stroke and slowly building up to a 30 stroke rate by the last couple strokes in the piece.
last 5 minutes at a 24 strke rating at steady state pace.
This is a nice recovery row and regrouping row for the week. Enjoy and be strong!
Duncan
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