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| Derwent Rowing Club Training Schedule |
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Week Commencing 06/03/2006 |
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Session |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
|
10 |
8 |
10 |
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14 |
14 |
| Type |
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UT1 |
UT2 |
UT1 |
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UT1 / UT2 |
TR |
| Reps / Sets |
|
1x40 |
Technique |
1x40 |
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3x2000 |
| Rate |
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20-22 |
18-20 |
20-22 |
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18-20 |
26-28 |
| Rest |
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None |
None |
None |
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None |
3' |
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| Session 2 |
Distance (K) |
8 |
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2 |
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12 |
10 |
| Type |
UT1 |
Ergo 15' & Circuits |
Ergo |
Ergo 20 mins & weights |
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UT1 |
UT2 |
| Reps / Sets |
1 x 29' Pyramid |
4 x weights Circuit |
2 x 12' |
4 x 10 weights + supplimentary |
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2x20' change every 5' |
Technique |
| Rate |
20-22-24-26-28-26-24-22-20 |
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16 |
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16-18-20-22 & 18-20-22-24 |
18-20 |
| Rest |
none |
40" on 20" off |
5' |
None |
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5' |
None |
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8 |
10 |
10 |
10 |
0 |
26 |
24 |
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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 |
AT |
| Reps / Sets |
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1x40 |
Technique |
1x40 |
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To include 1 x 29' Pyramid & 1 x 19' Pyramid |
| Rate |
|
20-22 |
18-20 |
20-22 |
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18-20 |
20-26 & 22-28 |
| Rest |
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None |
None |
None |
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None |
None |
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| Session 2 |
Distance (K) |
10 |
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5 |
10 |
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12 |
12 |
| Type |
UT1 |
Run & Circuits |
Ergo |
Ergo 20 mins & weights |
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TR |
TR |
| Reps / Sets |
2 x 19' Pyramid |
4 x weights Circuit |
1 x 5,000 record score |
4 x 10 weights + supplimentary |
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3 x 7' (3'+2'+1'+1') |
8 x 3' |
| Rate |
22-24-26-28-26-24-22 |
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24-26 |
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24-26-28-30 |
28-30 |
| Rest |
5 |
40" on 20" off |
None |
None |
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5' |
8' |
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10 |
10 |
13 |
20 |
0 |
26 |
24 |
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Total KM for 2 Weeks |
191 |