Richmond Canoe Club Training Programme
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1610
Sun27 Dec 09:0011:00WaterLong paddle | 16k+
Accumulation
1611
Start DateStartEndLocationDescription
1612
Plan: 'depths of winter' foundation paddling
Accumulation
1613
Mon28 Dec 18:3020:00Gym Gym 15 Reps x 3 sets x 6 exercises
Accumulation
1614
Tue29 Dec 06:1507:00Water7' r1' x 7 | w47' r7'
Accumulation
1615
Tue29 Dec 19:0020:30Water10,9,8,7,6,5,4 ' x 1' rest | w49 r7
Accumulation
1616
Wed30 Dec 06:1507:30Water5' r1'x10 | w50 r10
Accumulation
1617
Wed30 Dec 18:3020:00WaterGym 15 Reps x 3 sets x 6 exercises
Accumulation
1618
Thu31 Dec 06:1507:00Water10,9,8,7,6,5,4 ' x 1' rest | w49 r7
Accumulation
1619
Thu31 Dec 19:0020:30Water7' r1' x 7 | w47' r7'
Accumulation
1620
Fri1 Jan 00:0000:00
No set sessions
Core weights session
Accumulation
1621
Sat2 Jan 09:0009:45Run 5k run
Accumulation
1622
Sat2 Jan 10:0011:30Water6' r1' x 9 | w54' r9'
Accumulation
1624
Sun3 Jan 09:0011:00WaterLong paddle | 16k+
Accumulation
1625
DateStartEndLocationDescription
1626
Plan: endurance and foundation
Accumulation
1627
Mon4 Jan 18:3020:00Gym Gym 15 Reps x 3 sets x 6 exercises
Accumulation
1628
Tue5 Jan 06:1507:00Water8' r1' x 6 | w48' r8'
Accumulation
1629
Tue5 Jan 19:0020:30Water7' r1' x 7 | w49' r9'
Accumulation
1630
Wed6 Jan 06:1507:30Water60' steady
Accumulation
1631
Wed6 Jan 18:3020:00WaterGym 15 Reps x 3 sets x 6 exercises
Accumulation
1632
Thu7 Jan 06:1507:00Water7' r1' x 7 | w49' r9'
Accumulation
1633
Thu7 Jan 19:0020:30Water8' r1' x 6 | w48' r8'
Accumulation
1634
Fri8 Jan 00:0000:00
No set sessions
Gym 15 Reps x 3 sets x 6 exercises
Accumulation
1635
Sat9 Jan 09:0009:45Run Park Run
Accumulation
1636
Sat9 Jan 10:0011:30Water10' r1' x 6 | w60' r6'
Accumulation
1637
Sun10 Jan 09:0011:00WaterLong paddle | 16k+
Accumulation
1638
DateStartEndLocationDescription
1639
Plan: endurance and foundation
Accumulation
1640
Mon11 Jan 18:3020:00Gym Gym 8 reps, 4 sets 6 exercises
Accumulation
1641
Tue12 Jan 06:1507:00Waterw8'r2'x7 | w56' r14'
Accumulation
1642
Tue12 Jan 19:0020:30Water10,9,8,7,6,5,4,3,2,1 ' x 1' rest | w55 r9
Accumulation
1643
Wed13 Jan 06:1507:30Waterw6' r2' x 8 | w48' r16' or Gym Circuit
Accumulation
1644
Wed13 Jan 18:3020:00WaterGym Circuit Or Gym 12 Reps x 3 sets x 6 exercises
Accumulation
1645
Thu14 Jan 06:1507:00Water10,9,8,7,6,5,4,3,2,1 ' x 1' rest | w55 r9
Accumulation
1646
Thu14 Jan 19:0020:30Waterw8'r2'x7 | w56' r14'
Accumulation
1647
Fri15 Jan 00:0000:00
No set sessions
8k steady Or core weights session
Accumulation
1648
Sat16 Jan 09:0009:45Run 5k run
Accumulation
1649
Sat16 Jan 10:0011:30Waterw5' r2' x 10 | w50'r20'
Accumulation
1651
Sun17 Jan 09:0011:00WaterLong paddle| 16k+
Accumulation
1652
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