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| Derwent Rowing Club Training Schedule |
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Week Commencing 06/02/2006 |
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Session |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
|
10 |
8 |
10 |
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14 |
10 |
| Type |
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UT1 |
UT2 |
UT1 |
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UT1 / UT2 |
UT1 |
| Reps / Sets |
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1x40 |
Technique & 6x12 stroke burst |
1x40 |
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To include 1 x 30' |
1x40 |
| Rate |
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20-22 |
18-20 |
20-22 |
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20 |
20-22 |
| Rest |
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None |
None |
None |
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None |
None |
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| Session 2 |
Distance (K) |
14 |
|
8 |
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12 |
12 |
| Type |
UT2 |
Run & Circuits |
Ergo |
Ergo 20 mins & weights |
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UT1 / AT |
TR |
| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 29' Pyramid |
4 x 10 weights + supplimentary |
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3x2000 |
8 x 3' |
| Rate |
18-20 |
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18-26 |
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26-28 |
28-30 |
| Rest |
none |
40" on 20" off |
None |
None |
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8' |
5' |
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|
14 |
10 |
16 |
10 |
0 |
26 |
22 |
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Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
|
10 |
8 |
10 |
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12 |
14 |
| Type |
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UT1 |
UT2 |
UT1 |
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UT2 |
Notts Head |
| Reps / Sets |
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1x40 |
Technique & 6x12 stroke burst |
1x40 |
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3 x 2 ' |
1 Race |
| Rate |
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20-22 |
18-20 |
20-22 |
|
30 |
max |
| Rest |
|
None |
None |
None |
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5' |
None |
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| Session 2 |
Distance (K) |
14 |
|
5 |
10 |
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| Type |
UT2 |
Run & Circuits |
Ergo |
Row (Nottingham) |
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| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 5K |
3 x 3 mins |
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| Rate |
18-20 |
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26-28 |
28-30 |
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| Rest |
none |
40" on 20" off |
None |
5' |
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14 |
10 |
13 |
20 |
0 |
12 |
14 |
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Total KM for 2 Weeks |
181 |