Wednesday, November 26, 2008
Wednesday November 26, 2008
Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 4-5" between sets
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 4-5" between sets
Monday November 24, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
Friday, November 21, 2008
Friday November 21, 2008
Race Warm-up - 10-12 minutes
4 x 2'
Rest 1' 30"
Pace: +1 to +2
Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).
Cool Down steady state
4 x 2'
Rest 1' 30"
Pace: +1 to +2
Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).
Cool Down steady state
Wednesday, November 19, 2008
Wednesday November 19, 2008
Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 7" between sets
Cool Down
This is a hard training day, so train hard today.
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 7" between sets
Cool Down
This is a hard training day, so train hard today.
Monday, November 17, 2008
Monday November 17, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
Friday, November 14, 2008
Friday November 14, 2008
Warm - up 10 minutes
10 ON 10 OFF x 5 at race pace
2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)
Cool Down
Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve
10 ON 10 OFF x 5 at race pace
2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)
Cool Down
Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve
Tuesday, November 11, 2008
Wednesday November 12, 2008
Quick Warm-up 5-10 minutes
3 x 2,500m
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)
rest 5' between sets
3 x 2,500m
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)
rest 5' between sets
Monday November 10, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Friday, November 7, 2008
Friday November 7, 2008
Race Prep Workout.
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.
Warm-up 10-15 minutes
3 x 2'
2' OFF
Pace: +2 (of 2K goal)
Rate: 30
Cool Down steady state 5'
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.
Warm-up 10-15 minutes
3 x 2'
2' OFF
Pace: +2 (of 2K goal)
Rate: 30
Cool Down steady state 5'
Monday, November 3, 2008
Wednesday November 5, 2008
Provided you haven't fled to Canada, the workout will be...
2 x 2,500
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)
rest 5' between sets
2 x 2,500
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)
rest 5' between sets
Monday November 3, 2008
Steady State with a series of bursts.
40'-60' minutes
3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5
3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5
Cool Down
The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.
40'-60' minutes
3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5
3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5
Cool Down
The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.
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