ABCEGH
2316
Start DateStartLocationDescription
2317
Plan: speed work to get 'sharper' before next endurance cycle
Winter Realisation
2318
Mon17 Jan 18:30Gym Gym 4 reps x 5 sets x 5 exercisesWinter Realisation
2319
Tue18 Jan 06:15Water4' r'3 x 10 | w40 r30 (less rest / more efforts if too cold) Winter Realisation
2320
Tue18 Jan 18:30Gym Gym 4 reps x 5 sets x 5 exercisesWinter Realisation
2321
Wed19 Jan 06:15Waterw2' r2' x 10 | w1' r1'x 8 | w28' r28'Winter Realisation
2322
Wed19 Jan 18:30CircuitGym CircuitWinter Realisation
2323
Thu20 Jan 06:15Waterw3' r2' x 10 | w30' r20' (less rest more efforts if too cold) Winter Realisation
2324
Thu20 Jan 18:30Gym Gym 4 reps x 5 sets x 5 exercisesWinter Realisation
2325
Fri21 Jan 19:00ErgErgoWinter Realisation
2326
Fri21 Jan 00:00
No set sessions
8k steady Or core weights sessionWinter Realisation
2327
Sat22 Jan 08:00Water w3' r3' x 10 | w30' r30' (less rest more efforts if too cold) Winter Realisation
2328
Sat22 Jan 09:30Run RunWinter Realisation
2329
Sun23 Jan 09:00WaterLong paddle| 16k+Winter Realisation
2330
Start DateStartLocationDescription
2331
Plan: end of season, so it's back to endurance and foundation work. Accumulation
2332
Mon24 Jan 18:30Gym Gym 15 Reps x 3 sets x 6 exercisesAccumulation
2333
Tue25 Jan 06:15Water7' r1' x 7 | w47' r7' CAPAccumulation
2334
Tue25 Jan 19:00Water10,9,8,7,6,5,4 ' x 1' rest | w49 r7 CAPAccumulation
2335
Wed26 Jan 06:15Water5' r1'x10 | w50 r10 CAPAccumulation
2336
Wed26 Jan 18:30WaterGym 15 Reps x 3 sets x 6 exercisesAccumulation
2337
Thu27 Jan 06:15Water10,9,8,7,6,5,4 ' x 1' rest | w49 r7 CAPAccumulation
2338
Thu27 Jan 19:00Water7' r1' x 7 | w47' r7' CAPAccumulation
2339
Fri28 Jan 00:00
No set sessions
Core weights sessionAccumulation
2340
Sat29 Jan 08:00Water6' r2' x 8 | w48' r16' THRAccumulation
2341
Sat29 Jan 10:00RunRun or weightsAccumulation
2343
Sun30 Jan 09:00WaterLong paddle | 16k+ Accumulation
2344
DateStartLocationDescription
2345
Plan: endurance and foundation
Accumulation
2346
Mon31 Jan 18:30Gym Gym 15 Reps x 3 sets x 6 exercisesAccumulation
2347
Tue1 Feb 06:15WaterCAP 8' r1' x 6 | w48' r8'Accumulation
2348
Tue1 Feb 19:00WaterCAP 7' r1' x 7 | w49' r9'Accumulation
2349
Wed2 Feb 06:15WaterCAP 60' steadyAccumulation
2350
Wed2 Feb 18:30WaterGym 15 Reps x 3 sets x 6 exercisesAccumulation
2351
Thu3 Feb 06:15WaterCAP 7' r1' x 7 | w49' r9'Accumulation
2352
Thu3 Feb 19:00WaterCAP 8' r1' x 6 | w48' r8'Accumulation
2353
Fri4 Feb 00:00
No set sessions
Gym 15 Reps x 3 sets x 6 exercisesAccumulation
2354
Sat5 Feb 08:00WaterTHR 10' r1' x 5 | w50' r6'Accumulation
2355
Sat5 Feb 10:00Run Park RunAccumulation
2356
Sun6 Feb 09:00WaterCAP Long paddle | 16k+Accumulation
2357
DateStartLocationDescription
2358
Plan: endurance and foundation
Accumulation
2359
Mon7 Feb 18:30Gym Gym 15 Reps x 3 sets x 6 exercisesAccumulation
2360
Tue8 Feb 06:15WaterCAP 8' r1' x 5 | w40' r5' Accumulation
2361
Tue8 Feb 19:00WaterCAP 5' r1' x9 | w45' r9'Accumulation
2362
Wed9 Feb 06:15WaterCAP 60' steady - wash swapsAccumulation
2363
Wed9 Feb 18:30WaterGym 15 Reps x 3 sets x 6 exercisesAccumulation
2364
Thu10 Feb 06:15WaterCAP 5' r1' x10 | w50' r10'Accumulation
2365
Thu10 Feb 19:00WaterCAP 8' r1' x 6 | w48' r6' Accumulation
2366
Fri11 Feb 00:00
No set sessions
Gym 15 Reps x 3 sets x 6 exercisesAccumulation
2367
Sat12 Feb 08:00WaterTHR 4' r2' x 10 | w40' r16'Accumulation
2368
Sat12 Feb 10:00Run RunAccumulation
2369
Sun13 Feb 09:00WaterCAP Long paddle | 16k+Accumulation
2370
DateStartLocationDescription
2371
Plan: endurance and foundation
Accumulation
2372
Mon14 Feb 18:30Gym Gym 12 Reps x 3 sets x 6 exercisesAccumulation
2373
Tue15 Feb 06:15WaterCAP 7' r1' x 7 | w49' r7' Accumulation
2374
Tue15 Feb 19:00WaterCAP 6' r1' x 8 | w48' r8' | 12k Accumulation
2375
Wed16 Feb 06:15WaterCAP 15' r1' or x4 out and backAccumulation
2376
Wed16 Feb 18:30WaterGym 12 Reps x 3 sets x 6 exercisesAccumulation
2377
Thu17 Feb 06:15WaterCAP 6' r1' x 8 | w48' r8' | 12k Accumulation
2378
Thu17 Feb 19:00WaterCAP 7' r1' x 7 | w49' r7' Accumulation
2379
Fri18 Feb 00:00
No set sessions
Gym 12 Reps x 3 sets x 6 exercisesAccumulation
2380
Sat19 Feb 08:00WaterTHR 5' r1' x10 | w50' r10'Accumulation
2381
Sat19 Feb 10:00Run RunAccumulation
2382
Sun20 Feb 09:00WaterCAP Long paddle | 16k+ Accumulation
2383
Start DateStartLocationDescription
2384
Plan: After a long cycle of steady stuff, a little bit of speed endurance
Winter Transmutation
2385
Mon21 Feb 18:30
Gym-BodyW
Weights 8 reps, 4 sets 6 exercises
Winter Transmutation
2386
Tue22 Feb 06:15WaterTHR w3'r2'x 12 | w36' r24' | WARM GEAR!
Winter Transmutation
2387
Tue22 Feb 18:30WaterTHR w4' r2' x 10 | w40' r20'
Winter Transmutation
2388
Wed23 Feb 06:15WaterTHR w5' r2' x 8 | w40' r16'
Winter Transmutation
2389
Wed23 Feb 18:30CircuitWeights 8 reps, 4 sets 6 exercises
Winter Transmutation
2390
Thu24 Feb 06:15WaterTHR w4' r2' x 10 | w40' r20'
Winter Transmutation
2391
Thu24 Feb 18:30WaterTHR (w2',3',4') r2) x4 | w36 r24
Winter Transmutation
2392
Fri25 Feb 00:00
No set sessions
8k steady Or core weights session
Winter Transmutation
2393
Sat26 Feb 08:00WaterTHR w2' r'2 x 14 | w28' r28'
Winter Transmutation
2394
Sat26 Feb 10:00Run Run
Winter Transmutation
2396
Sun27 Feb 09:00WaterLong paddle| 14k+
Winter Transmutation
2397
Start DateStartLocationDescription
2398
Plan: Last week of speed endurance before the next accumulation cycle
Winter Transmutation
2399
Mon28 Feb 18:30
Gym-BodyW
Weights 8 reps, 4 sets 6 exercises
Winter Transmutation
2400
Tue1 Mar 06:15WaterTHR (w2',3',4') r2) x4 | w36 r24
Winter Transmutation
2401
Tue1 Mar 18:30WaterTHR w5'r3'x8| w40' r24' | WARM GEAR!
Winter Transmutation
2402
Wed2 Mar 06:15WaterTHR w6' r2' x 8 | w48' r16'
Winter Transmutation
2403
Wed2 Mar 18:30CircuitWeights 8 reps, 4 sets 6 exercises
Winter Transmutation
2404
Thu3 Mar 06:15WaterTHR w5'r3'x8| w40' r24' | WARM GEAR!
Winter Transmutation
2405
Thu3 Mar 18:30WaterTHR (w2',3',4') r2) x4 | w36 r24
Winter Transmutation
2406
Fri4 Mar 00:00
No set sessions
8k steady Or core weights session
Winter Transmutation
2407
Sat5 Mar 08:00WaterTHR (w2,3,4,3,2'. r2') x 3 r2'|w42 r24'
Winter Transmutation
2408
Sat5 Mar 10:00Run Run
Winter Transmutation
2409
Sun6 Mar 09:00WaterCAP Long paddle| 14k+
Winter Transmutation