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| Derwent Rowing Club Training Schedule |
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Week Commencing 20/03/2006 |
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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 |
UT1 |
| Reps / Sets |
|
1x40 |
Technique |
1x40 |
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1x45' |
| Rate |
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20-22 |
18-20 |
20-22 |
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18-20 |
22-24 |
| Rest |
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None |
None |
None |
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None |
None |
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| Session 2 |
Distance (K) |
10 |
|
2 |
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12 |
10 |
| Type |
AT |
Ergo 15' & Circuits |
Ergo |
Ergo 20 mins & weights |
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TR |
TR |
| Reps / Sets |
1 x 10,000 |
4 x weights Circuit |
6 x 5' |
4 x 10 weights + supplimentary |
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3x7' (3'+2'+1'+1') |
3x2000 |
| Rate |
20-22-24-26-28-26-24-22-20 |
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24-26 |
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26-28-30-32 |
26-28 |
| Rest |
none |
40" on 20" off |
5' |
None |
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5' |
3' |
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10 |
10 |
10 |
10 |
0 |
26 |
24 |
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Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
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10 |
8 |
10 |
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10 |
16 |
| Type |
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UT1 |
UT2 |
UT1 |
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Race |
UT2 |
| Reps / Sets |
|
1x40 |
Technique |
1x40 |
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Northwhich |
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| Rate |
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20-22 |
18-20 |
20-22 |
|
max |
18-20 |
| Rest |
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None |
None |
None |
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None |
None |
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| Session 2 |
Distance (K) |
14 |
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2 |
10 |
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| Type |
UT2 |
Run & Circuits |
Ergo |
Row (prep Northwhich) |
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| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 2,000 record score |
3 x 3 mins |
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| Rate |
18-20 |
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max |
28-30 |
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| Rest |
none |
40" on 20" off |
None |
5' |
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14 |
10 |
10 |
20 |
0 |
10 |
16 |
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Total KM for 2 Weeks |
170 |