Richmond Canoe Club Training Programme
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ABCDEFGH
350
Start DateStartEndLocationSubjectDescription
351
Plan: back to longer stuff with pace variance to keep the speed up
Accumulation
352
Mon18 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises / Interval Run
Accumulation
354
Tue19 Feb 06:1507:00WaterSr 5,66' r1' x 9 | w54' r11'
Accumulation
355
Tue19 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
356
Tue19 Feb 19:0020:30ErgoSr 3? Ergo
Accumulation
358
Wed20 Feb 06:1507:30WaterSr 5,63' r1' x 6, 5' r1' x5 | w43 r 16
Accumulation
360
Wed20 Feb 18:3020:00CircuitSr 5+6Gym Circuit
Accumulation
362
Thu21 Feb 06:1507:00WaterSr 5,67' r1' x 7 | w49' r7' | 10k
Accumulation
363
Thu21 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
364
Thu21 Feb 19:0020:30ErgSr 1Ergo
Accumulation
365
Fri22 Feb 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Accumulation
366
Sat23 Feb 09:0009:45Run AllPark Run
Accumulation
368
Sat23 Feb 10:0011:30WaterSr 5,64' r1' x 12 | w48' r12' | 12k
Accumulation
370
Sun24 Feb 09:0011:00WaterSr 5,6,7Long paddle| 16k+ / Waterside A
Accumulation
371
Start DateStartEndLocationSubjectDescription
372
Plan: More long stuff, but higher tempo than winter accumulation ie more threshold.
Accumulation
373
Mon25 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises / Interval Run
Accumulation
375
Tue26 Feb 06:1507:00WaterSr 5,65' r1' x 12 | w60' r12'
Accumulation
376
Tue26 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
377
Tue26 Feb 19:0020:30ErgoSr 3? Ergo
Accumulation
379
Wed27 Feb 06:1507:30WaterSr 5,61,2,3,3,2,1 r1 x 3 - 2' betw sets | w36 r 18 | 8k
Accumulation
381
Wed27 Feb 18:3020:00CircuitSr 5+6Gym Circuit
Accumulation
383
Thu28 Feb 06:1507:00WaterSr 5,68' r1' x 6 | w48' r8'
Accumulation
384
Thu28 Feb 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
385
Thu28 Feb 19:0020:30ErgSr 1Ergo
Accumulation
386
Fri1 Mar 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Accumulation
387
Sat2 Mar 09:0009:45Run AllPark Run
Accumulation
389
Sat2 Mar 10:0011:30WaterSr 5,66' r2' x 8 | w48' r16' | 12k
Accumulation
391
Sun3 Mar 09:0011:00WaterSr 5,6,7Long paddle| 16k+ / Thameside 1
Accumulation
392
Start DateStartEndLocationSubjectDescription
393
Plan: More long stuff, but higher tempo than winter accumulation ie more threshold.
Accumulation
394
Mon4 Mar 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises / Interval Run
Accumulation
396
Tue5 Mar 06:1507:00WaterSr 5,67' r1' x 7 | w49' r7' | 10k
Accumulation
397
Tue5 Mar 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
398
Tue5 Mar 19:0020:30ErgoSr 3? Ergo
Accumulation
400
Wed6 Mar 06:1507:30WaterSr 5,63' r2' x 12 | w36' r24'
Accumulation
402
Wed6 Mar 18:3020:00CircuitSr 5+6Gym Circuit
Accumulation
404
Thu7 Mar 06:1507:00WaterSr 5,66' r1' x 8 | w48' r10'
Accumulation
405
Thu7 Mar 18:3020:00Gym Sr 5+6+7Gym 12-15 Reps x 3 sets x 6 exercises
Accumulation
406
Thu7 Mar 19:0020:30ErgSr 1Ergo
Accumulation
407
Fri8 Mar 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Accumulation
408
Sat9 Mar 09:0009:45Run AllPark Run
Accumulation
410
Sat9 Mar 10:0011:30WaterSr 5,62,3,4,4,3,2'. r1' x 3. 2' between sets | w54 r21' | 12k
Accumulation
412
Sun10 Mar 09:0011:00WaterSr 5,6,7Long paddle| 16k+ / Waterside B
Accumulation
413
Start DateStartEndLocationSubjectDescription
414
Plan: Last week of accumulation as we enter next speed phase. If possible - lift the intesity as much as possible
Accumulation
415
Mon11 Mar 18:3020:00Gym Sr 5+6+7Gym 12 Reps x 3 sets x 6 exercises / Interval Run
Accumulation
417
Tue12 Mar 06:1507:00WaterSr 5,64' r2' x 10 | w40' r20'
Accumulation
418
Tue12 Mar 18:3020:00Gym Sr 5+6+7Gym 8-12 Reps x 3 sets x 6 exercises
Accumulation
419
Tue12 Mar 19:0020:30ErgoSr 3? Ergo
Accumulation
421
Wed13 Mar 06:1507:30WaterSr 5,62,3,4,3,2'. r1' x 3. 2' between sets | w36 r21'
Accumulation
423
Wed13 Mar 18:3020:00CircuitSr 5+6Gym Circuit
Accumulation
425
Thu14 Mar 06:1507:00WaterSr 5,65' r2' x 8 | w40' r16'
Accumulation
426
Thu14 Mar 18:3020:00Gym Sr 5+6+7Gym 8-12 Reps x 3 sets x 6 exercises
Accumulation
427
Thu14 Mar 19:0020:30ErgSr 1Ergo
Accumulation
428
Fri15 Mar 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Accumulation
429
Sat16 Mar 09:0009:45Run AllPark Run
Accumulation
431
Sat16 Mar 10:0011:30WaterSr 5,63' r2' x 14 | w42' r28'
Accumulation
433
Sun17 Mar 09:0011:00WaterSr 5,6,7Long paddle| 16k+ / Thamesside 2
Accumulation
434
Start DateStartEndLocationSubjectDescription
435
Plan: Threshold endurance!!!!!!!!!!!
Transmutation
436
Mon18 Mar 18:3020:00Gym Sr 5+6+7Gym 8 Reps x 4 sets x 5 exercises / Interval Run
Transmutation
438
Tue19 Mar 06:1507:00WaterSr 5,66' r3' x 7 | w42' r21'
Transmutation
439
Tue19 Mar 18:3020:00Gym Sr 5+6+7Gym 8 Reps x 4 sets x 5 exercises
Transmutation
440
Tue19 Mar 19:0020:30ErgoSr 3? Ergo
Transmutation
442
Wed20 Mar 06:1507:30WaterSr 5,64' r2' x 8 | w32' r16'
Transmutation
444
Wed20 Mar 18:3020:00CircuitSr 5+6Gym Circuit
Transmutation
446
Thu21 Mar 06:1507:00WaterSr 5,65' r2' x 10 | w50' r'20
Transmutation
447
Thu21 Mar 18:3020:00Gym Sr 5+6+7Gym x
Transmutation
448
Thu21 Mar 19:0020:30ErgSr 1Ergo
Transmutation
449
Fri22 Mar 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Transmutation
450
Sat23 Mar 09:0009:45Run AllPark Run
Transmutation
452
Sat23 Mar 10:0011:30WaterSr 5,61' r1' x 15 / 2' r1' x 15 | w45' r30'
Transmutation
454
Sun24 Mar 09:0011:00WaterSr 5,6,7Long paddle| 16k+ / Waterside C
Transmutation
455
Start DateStartEndLocationSubjectDescription
456
Plan: More threshold endurance!
Transmutation
457
Mon25 Mar 18:3020:00Gym Sr 5+6+7Gym 8-10 Reps x 4 sets x 5 exercises / Interval Run
Transmutation
459
Tue26 Mar 06:1507:00WaterSr 5,64' r2' x 10 | w40' r20'
Transmutation
460
Tue26 Mar 18:3020:00Gym Sr 5+6+7Gym 8 Reps x 4 sets x 5 exercises
Transmutation
461
Tue26 Mar 19:0020:30ErgoSr 3? Ergo
Transmutation
463
Wed27 Mar 06:1507:30WaterSr 5,62' r1' x 15 | w30' r15' - big warmup
Transmutation
465
Wed27 Mar 18:3020:00CircuitSr 5+6Gym Circuit
Transmutation
467
Thu28 Mar 06:1507:00WaterSr 5,66' r3' x 7 | w42' r21'
Transmutation
468
Thu28 Mar 18:3020:00Gym Sr 5+6+7Gym 8 Reps x 4 sets x 5 exercises
Transmutation
469
Thu28 Mar 19:0020:30ErgSr 1Ergo
Transmutation
470
Fri29 Mar 00:0000:00
No set sessions
No Set Sessions
8k steady Or core weights session
Transmutation
471
Sat30 Mar 09:0009:45Run AllPark Run
Transmutation
473
Sat30 Mar 10:0011:30WaterSr 5,62' r2' x 14 | w28 r28
Transmutation
475
Sun31 Mar 09:0011:00WaterSr 5,6,7Long paddle | 16k+ / Nottingham Selections Regatta
Transmutation
476
Start DateStartEndLocationSubjectDescription
477
Plan: speed - as high intensity as you can go!!!!!!
Realisation
478
Mon1 Apr 18:3020:00Gym Sr 5+6+7Gym 3-6 Reps x 5 sets x 4 exercises / Interval RunRealisation
480
Tue2 Apr 06:1507:00WaterSr 5,65' x r3' x6 | w30' r18'Realisation
481
Tue2 Apr 18:3020:00Gym Sr 5+6+7Gym 3-6 Reps x 5 sets x 4 exercises Realisation
482
Tue2 Apr 19:0020:30ErgoSr 3? ErgoRealisation
484
Wed3 Apr 06:1507:30WaterSr 5,63' r2' x 10 | w30' r20'Realisation
486
Wed3 Apr 18:3020:00CircuitSr 5+6Gym CircuitRealisation
488
Thu4 Apr 06:1507:00WaterSr 5,6w2' r2' x 10 | w1' r1'x 8 | w28' r28' Realisation
489
Thu4 Apr 18:3020:00Gym Sr 5+6+7Gym 3-6 Reps x 5 sets x 4 exercises Realisation
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