Thursday, July 17, 2008
Wednesday July 30, 2008
3 x 10' @ 5k pace +2
3 min rest between sets
use the first several minutes of the 1st piece as a warm up.
3 min rest between sets
use the first several minutes of the 1st piece as a warm up.
July 28, 2008
40 minute Row
20 minutes steady state
20 minutes - 1' ON, 1' OFF at 5K pace or better
20 minutes steady state
20 minutes - 1' ON, 1' OFF at 5K pace or better
July 25, 2008
Warm up 10 minutes
3'(24), 2'(26), 1'(28) with 1' rest in between pieces.
x 3
5-7 minutes rest
3'(24), 2'(26), 1'(28) with 1' rest in between pieces.
x 3
5-7 minutes rest
July 23, 2008
Warm - up 10 minutes
3 minutes @ 26 (5k pace)
1' off x 4
3-5 min OFF
3 minutes @ 26 (5k pace)
1' off x 4
cool down
3 minutes @ 26 (5k pace)
1' off x 4
3-5 min OFF
3 minutes @ 26 (5k pace)
1' off x 4
cool down
Monday July 21, 2008
Warm - Up
40' continuous steady state
4',3',2',1, @ 18, 20, 22, 24
40' continuous steady state
4',3',2',1, @ 18, 20, 22, 24
Friday July 18th, 2008
Warm up 10 minutes
1,000 m x 2
@ aggressive rate
5-7 minutes paddle in between.
Look to be 1-2 seconds faster per 1,000m than your 2k time.
1,000 m x 2
@ aggressive rate
5-7 minutes paddle in between.
Look to be 1-2 seconds faster per 1,000m than your 2k time.
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