Wednesday, December 10, 2008
Friday December 19, 2008
We should all feel rested and ready to crank.
Nice steady state warm up with Race pace Warm up
2K max piece
cool down steady state
Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!
Nice steady state warm up with Race pace Warm up
2K max piece
cool down steady state
Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!
Wednesday December 17, 2008
This is our last class with the pre-race taper...
Steady state & Race Warm-up
1 x 500m
1 x 250m
at pace
Steady State cool down, row well and confident. Stretch it out.
Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.
Steady state & Race Warm-up
1 x 500m
1 x 250m
at pace
Steady State cool down, row well and confident. Stretch it out.
Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.
Monday December 15, 2008
Race Warm up
1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"
Rest 5 minutes
Cool down steady state
1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"
Rest 5 minutes
Cool down steady state
Friday December 12
Race Warm up
3 x 2' ON
Pace: +1 - 0"
20" seconds rest
Cool Down steady state
3 x 2' ON
Pace: +1 - 0"
20" seconds rest
Cool Down steady state
Wednesday December 10, 2008
Race Warm up
6 x 500 meters
4 of them should be at race pace (the pace you want to hold for the 2K)
last 2 will be faster than race pace
3:30 rest in between 500's
cool down
6 x 500 meters
4 of them should be at race pace (the pace you want to hold for the 2K)
last 2 will be faster than race pace
3:30 rest in between 500's
cool down
Monday, December 8, 2008
Monday December 8, 2008
Steady State: 40-70 minutes
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Monday, December 1, 2008
Friday December 5, 2008
Today is a performance day to find out our 2k paces
10-15 min race warm up
4 x 500 m
90 seconds rest
you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.
10-15 min race warm up
4 x 500 m
90 seconds rest
you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.
Wednesday December 3, 2008
Race Warm Up: 10min
3 x 1,000 m
Pace: +2 to +3
rest 5-7 min
cool down
3 x 1,000 m
Pace: +2 to +3
rest 5-7 min
cool down
December 1, 2008
Steady State: 40-70 minutes
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
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