| A | B | C | D | E | F | |
|---|---|---|---|---|---|---|
4811 | Date | Start | Loc | Description | ||
4812 | Plan: end of season, so it's back to endurance and foundation work. | Autumn Accumulation | ||||
4813 | Mon | 8 Sep | 18:30 | Gym | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4814 | Tue | 9 Sep | 06:00 | Water/Gym | 7' r1' x 7 | w47' r7' | Autumn Accumulation |
4815 | Tue | 9 Sep | 19:00 | Water/Gym | 10,9,8,7,6,5,4 ' x 1' rest | w49 r7 | Autumn Accumulation |
4816 | Wed | 10 Sep | 06:00 | Water/Gym | 5' r1'x10 | w50 r10 | Autumn Accumulation |
4817 | Wed | 10 Sep | 18:30 | Water | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4818 | Thu | 11 Sep | 06:00 | Water/Gym | 10,9,8,7,6,5,4 ' x 1' rest | w49 r7 | Autumn Accumulation |
4819 | Thu | 11 Sep | 19:00 | Water/Gym | 7' r1' x 7 | w47' r7' | Autumn Accumulation |
4820 | Fri | 12 Sep | 00:00 | No set sessions | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4821 | Sat | 13 Sep | 08:00 | Water | 6' r1' x 9 | w54' r9' | Autumn Accumulation |
4822 | Sat | 13 Sep | 10:00 | Run | 5k Run | Autumn Accumulation |
4823 | Sun | 14 Sep | 09:00 | Water | Long paddle or race| 16k+ / Maidstone Hasler | Autumn Accumulation |
4824 | Date | Start | Loc | Description | ||
4825 | Plan: endurance and foundation | Autumn Accumulation | ||||
4826 | Mon | 15 Sep | 18:30 | Gym | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4827 | Tue | 16 Sep | 06:00 | Water/Gym | 8' r1' x 6 | w48' r8' | Autumn Accumulation |
4828 | Tue | 16 Sep | 19:00 | Water/Gym | 7' r1' x 7 | w49' r9' | Autumn Accumulation |
4829 | Wed | 17 Sep | 06:00 | Water | 60' steady | Autumn Accumulation |
4830 | Wed | 17 Sep | 18:30 | Gym | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4831 | Thu | 18 Sep | 06:00 | Water/Gym | 7' r1' x 7 | w49' r9' | Autumn Accumulation |
4832 | Thu | 18 Sep | 19:00 | Water/Gym | 8' r1' x 6 | w48' r8' | Autumn Accumulation |
4833 | Fri | 19 Sep | 00:00 | No set sessions | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4834 | Sat | 20 Sep | 08:00 | Water | 10' r1' x 6 | w60' r6' | Autumn Accumulation |
4835 | Sat | 20 Sep | 10:00 | Run | 5k Run | Autumn Accumulation |
4836 | Sun | 21 Sep | 09:00 | Water | Long paddle or race| 16k+ / Pangbourne Hasler | Autumn Accumulation |
4837 | Date | Start | Loc | Description | ||
4838 | Plan: endurance and foundation | Transmutation | ||||
4839 | Mon | 22 Sep | 18:30 | Gym-BodyW | Weights 8 reps, 4 sets 6 exercises | Transmutation |
4840 | Tue | 23 Sep | 06:00 | Water | THR w3'r2'x 12 | w36' r24' | WARM GEAR! | Transmutation |
4841 | Tue | 23 Sep | 18:30 | Water | THR w4' r2' x 10 | w40' r20' | Transmutation |
4842 | Wed | 24 Sep | 06:00 | Water | THR w5' r2' x 8 | w40' r16' | Transmutation |
4843 | Wed | 24 Sep | 18:30 | Circuit | Weights 8 reps, 4 sets 6 exercises | Transmutation |
4844 | Thu | 25 Sep | 06:00 | Water | THR w4' r2' x 10 | w40' r20' | Transmutation |
4845 | Thu | 25 Sep | 18:30 | Water | THR (w2',3',4') r2) x4 | w36 r24 | Transmutation |
4846 | Fri | 26 Sep | 00:00 | No set sessions | 8k steady or core weights session | Transmutation |
4847 | Sat | 27 Sep | 08:00 | Water | THR w2' r'2 x 14 | w28' r28' | Transmutation |
4848 | Sat | 27 Sep | 10:00 | Run | Run | Transmutation |
4849 | Sun | 28 Sep | 09:00 | Water | Long paddle or race| 16k+ / Elmbridge Hasler | Autumn Accumulation |
4850 | Date | Start | Loc | Description | ||
4851 | Plan: uptempo threshold for more speed endurance ahed of Hasler finals | Transmutation | ||||
4852 | Mon | 29 Sep | 18:30 | Gym | Gym 4 Reps x 4 sets x 5 exercises | Transmutation |
4853 | Tue | 30 Sep | 06:00 | Water | THR 1,2,3,2,1'. r1' x 4. 3' between sets | w36 r21 | Transmutation |
4854 | Tue | 30 Sep | 19:00 | Water | THR 2' r2' x 14 | w28 r28 | Transmutation |
4855 | Wed | 1 Oct | 06:00 | Water | THR 1' r1' x 6 x 3 sets 3' between sets | w18' r24' | Transmutation |
4856 | Wed | 1 Oct | 18:30 | Water | RP 10k | Transmutation |
4857 | Thu | 2 Oct | 06:00 | Water | THR 2' r2' x 14 | w28 r28 | Transmutation |
4858 | Thu | 2 Oct | 19:00 | Water | THR 1,2,3,2,1'. r1' x 4. 3' between sets | w36 r21 | Transmutation |
4859 | Fri | 3 Oct | 00:00 | No set sessions | Gym 8 Reps x 4 sets x 5 exercises | Transmutation |
4860 | Sat | 4 Oct | 08:00 | Water | THR Split 1000' 40" r20" x 9 x 2' between sets | Transmutation |
4861 | Sat | 4 Oct | 10:00 | Run | Run | Transmutation |
4862 | Sun | 5 Oct | 09:00 | Water | Long paddle or race| 16k+ / Hasler Final - Worcester | Transmutation |
4863 | Date | Start | Loc | Description | ||
4864 | Plan: Strength endurance, Longer efforts | See weights programme 'Senior Weights' tab | Autumn Accumulation | ||||
4865 | Mon | 6 Oct | 18:30 | Gym | Gym 12 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4866 | Tue | 7 Oct | 06:00 | Water/Gym | w6'r2'x 8 w48' r16' | Autumn Accumulation |
4867 | Tue | 7 Oct | 18:30 | Water/Gym | 6' r1' x 9 | w54' r11' | Autumn Accumulation |
4868 | Wed | 8 Oct | 06:00 | Water/Gym | w7' r2' x 7 | w49' r14' or Gym Circuit | Autumn Accumulation |
4869 | Wed | 8 Oct | 18:30 | Gym | Gym 12 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4870 | Thu | 9 Oct | 06:00 | Water/Gym | w6'r2'x 8 w48' r16 | Autumn Accumulation |
4871 | Thu | 9 Oct | 18:30 | Water/Gym | 6' r1' x 9 | w54' r11' | Autumn Accumulation |
4872 | Fri | 10 Oct | 00:00 | No set sessions | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4873 | Sat | 11 Oct | 08:00 | Water | w3' r1' x 15 | w45' r15' | Autumn Accumulation |
4874 | Sat | 11 Oct | 10:00 | Run | 5k Run | Autumn Accumulation |
4875 | Sun | 12 Oct | 09:00 | Water | Long paddle or race| 16k+ | Autumn Accumulation |
4876 | Date | Start | Loc | Description | ||
4877 | Plan: Strength endurance, Longer efforts | See weights programme 'Senior Weights' tab | Autumn Accumulation | ||||
4878 | Mon | 13 Oct | 18:30 | Gym | Gym 12 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4879 | Tue | 14 Oct | 06:00 | Water/Gym | 5' r1' x 10 | w50' r10' | Autumn Accumulation |
4880 | Tue | 14 Oct | 18:30 | Water/Gym | w8'r1'x6 | w48' r6' | Autumn Accumulation |
4881 | Wed | 15 Oct | 06:00 | Water/Gym | ((2,3,4,3,2'. r1') x 3.)sets r2') | w36 r21'/Gym Cir | Autumn Accumulation |
4882 | Wed | 15 Oct | 18:30 | Circuit | Gym 12 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4883 | Thu | 16 Oct | 06:00 | Water/Gym | w8'r1'x6 | w48' r6' | Autumn Accumulation |
4884 | Thu | 16 Oct | 18:30 | Water/Gym | 5' r1' x 10 | w50' r10' | Autumn Accumulation |
4885 | Fri | 17 Oct | 00:00 | No set sessions | Gym 15 Reps x 3 sets x 6 exercises | Autumn Accumulation |
4886 | Sat | 18 Oct | 08:00 | Water | 4' r1' x 16 | w64' r16' | Autumn Accumulation |
4887 | Sat | 18 Oct | 10:00 | Run | 5k Run | Autumn Accumulation |
4888 | Sun | 19 Oct | 09:00 | Water | Long paddle or race| 16k+ | Autumn Accumulation |
4889 | Date | Start | Loc | Description | ||
4890 | Plan: Strength endurance Shorter efforts | See weights programme 'Senior Weights' tab | Autumn Accumulation | ||||
4891 | Mon | 20 Oct | 18:30 | Gym | Gym 12 Reps x 4 sets x 6 exercises | Autumn Accumulation |
4892 | Tue | 21 Oct | 06:00 | Water/Gym | w8'r2'x6 | w48' r12' | Autumn Accumulation |
4893 | Tue | 21 Oct | 18:30 | Water/Gym | 10,9,8,7,6,5,4' x 1' rest | w49 r7 | Autumn Accumulation |
4894 | Wed | 22 Oct | 06:00 | Water/Gym | w8'r2'x6 | w48' r12' | Autumn Accumulation |
4895 | Wed | 22 Oct | 18:30 | Circuit | Gym 12 Reps x 4 sets x 6 exercises | Autumn Accumulation |
4896 | Thu | 23 Oct | 06:00 | Water/Gym | 10,9,8,7,6,5,4' x 1' rest | w49 r7 | Autumn Accumulation |
4897 | Thu | 23 Oct | 18:30 | Water/Gym | w8'r2'x6 | w48' r12' | Autumn Accumulation |
4898 | Fri | 24 Oct | 00:00 | No set sessions | 8k steady or Gym 12 Reps x 4 sets x 6 exercises | Autumn Accumulation |
4899 | Sat | 25 Oct | 08:00 | Water | w5' r2' x 9 | w45'r18' | Autumn Accumulation |
4900 | Sat | 25 Oct | 10:00 | Run | 5k Run | Autumn Accumulation |
4901 | Sun | 26 Oct | Autumn Accumulation | |||
4902 | Sun | 26 Oct | 09:00 | Water | Long paddle or race| 16k+ | Autumn Accumulation |
4903 | Date | Start | Loc | Description | ||
4904 | Plan: Slightly longer endurance work than before ahead if 1st 'speed up' cycle starting in 2 weeks | Autumn Accumulation | ||||
4905 | Mon | 27 Oct | 18:30 | Gym | Gym 12 Reps x 4 sets x 6 exercises | Autumn Accumulation |
4906 | Tue | 28 Oct | 06:00 | Water/Gym | 6' r2' x 8 | w48' r16' | 12k | Autumn Accumulation |
4907 | Tue | 28 Oct | 18:30 | Water/Gym | 5' r1' x 10 | w50' r10' | Autumn Accumulation |
4908 | Wed | 29 Oct | 06:00 | Water/Gym | 2,3,4,3,2'. r1' x 3. 2' between sets | w36 r21' | Autumn Accumulation |
4909 | Wed | 29 Oct | 18:30 | Gym | Gym 12 Reps x 4 sets x 6 exercises | Autumn Accumulation |
4910 | Thu | 30 Oct | 06:00 | Water/Gym | 5' r1' x 10 | w50' r10' | Autumn Accumulation |