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| Derwent Rowing Club Training Schedule |
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Week Commencing 20/02/2006 |
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Session |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
|
10 |
8 |
10 |
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14 |
12 |
| Type |
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UT1 |
UT2 |
UT1 |
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UT1 / UT2 |
UT1 |
| Reps / Sets |
|
1x40 |
Technique |
1x40 |
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To include 1 x 30' |
4x10 (4'+3'+2'+1') |
| Rate |
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20-22 |
18-20 |
20-22 |
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20 |
18-24 |
| Rest |
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None |
None |
None |
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None |
3' |
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| Session 2 |
Distance (K) |
14 |
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2 |
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12 |
12 |
| Type |
UT2 |
Run & Circuits |
Ergo |
Ergo 20 mins & weights |
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UT1 |
TR |
| Reps / Sets |
1 x 60' |
4 x weights Circuit |
2K Ergo test |
4 x 10 weights + supplimentary |
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2x20' change every 5' |
4 x 5' |
| Rate |
18-20 |
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max |
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16-18-20-22 & 18-20-22-24 |
26-28 |
| Rest |
none |
40" on 20" off |
None |
None |
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5' |
5' |
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14 |
10 |
10 |
10 |
0 |
26 |
24 |
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Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
|
10 |
8 |
10 |
|
14 |
12 |
| Type |
|
UT1 |
UT2 |
UT1 |
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UT1 / UT2 |
UT1 |
| Reps / Sets |
|
1x40 |
Technique |
1x40 |
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To include 1 x 30' |
To include 1 x 45' |
| Rate |
|
20-22 |
18-20 |
20-22 |
|
20 |
22-24 |
| Rest |
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None |
None |
None |
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None |
None |
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| Session 2 |
Distance (K) |
14 |
|
10 |
10 |
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12 |
12 |
| Type |
UT2 |
Run & Circuits |
Ergo |
Ergo 20 mins & weights |
|
TR |
AT |
| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 10,000 record score |
4 x 10 weights + supplimentary |
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3 x 7' (3'+2'+1'+1') |
2 x 12' |
| Rate |
18-20 |
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22-24 |
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24-26-28-30 |
26-28 |
| Rest |
none |
40" on 20" off |
None |
None |
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5' |
8' |
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14 |
10 |
18 |
20 |
0 |
26 |
24 |
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Total KM for 2 Weeks |
206 |