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1 | Start Date | Start Time | Location | Subject | Description | ||
2 | Strategy: | ||||||
3 | Day | Note: ' = minutes(apostrophe). " =seconds (double apostrophe). Abbreviations like PW THR SRP etc...see 'Training Zones' sheet | Phase | ||||
471 | |||||||
472 | Fri | 23/06 | 12:00 | RCC - Water | No set sessions | No set sessions Optional: rest or 20" every 3' x 4, 30" every 4' x 3 , 40" every 6' x 2, 50" every 7' x2 - stroke rate increase with quality | Transmutation |
473 | |||||||
474 | Sat | 24/06 | 9:00 am | Richmond Gate | ALL | Richmond 5k Park Run : https://www.parkrun.org.uk/register/ | ALL | Richmond Gate | Transmutation |
475 | Sat | 24/06 | 9:00 am | RCC - Water | Junior: Canoes | C: Gabor See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Transmutation |
476 | Sat | 24/06 | 10:00 am | RCC - Water | Senior: Div 1-2 | C: Tom | (8' in 2' leads x 2) + (2' r 2' x 2) + 2 starts (x2 if not racing) | Transmutation |
477 | Sat | 24/06 | 10:00 am | RCC - Water | Senior/Junior: Div 3-4 | C: Roly |(8' in 2' leads x 2) + (2' r 2' x 2) + 2 starts (x2 if not racing) | Transmutation |
478 | Sat | 24/06 | 10:00 am | RCC - Water | Senior/Junior: Div 5 & 6 | C: Tony | (8' in 2' leads x 2) + (2' r 2' x 2) + 2 starts (x2 if not racing) | Transmutation |
479 | Sat | 24/06 | 10:00 am | RCC - Water | Junior: Div 8 | C: Marcus | Technique and increasing speed and stamina | Junior: Div 8 | RCC - Water | Transmutation |
480 | Sat | 24/06 | 11:00 am | RCC - Water | Senior: Div 7-8 | C: Tom / Technique / Endurance / Boat Skills | Senior: Div 7-8 | RCC - Water | Transmutation |
481 | Sat | 24/06 | 11:00 am | RCC - Gym | Junior: Div 3-4 | C: Gabor | Canoe only | Gym + Circuits | Junior: Div 3-4 | RCC - Gym | Transmutation |
482 | Sat | 24/06 | 11:30 am | RCC - Water | Junior: Div 9 | C: Mick | Technique and increasing speed and stamina | Junior: Div 9 | RCC - Water | Transmutation |
483 | Sat | 24/06 | 2:00 pm | RCC - Water | Senior: Adult Novice 2 | C: Varies | Pre Div 9 | Technique / Endurance / Boat Skills | Adult Novice 2 | RCC - Water | Transmutation |
484 | Sat | 24/06 | 2:00 pm | RCC - Water | Senior: Adult Novice 3 | C: Varies | Div 9 | Technique / Endurance / Boat Skills | Adult Novice 3 | RCC - Water | Transmutation |
485 | |||||||
486 | Sun | 25/06 | 9:00 am | RCC - Water | Jr Perf. Div 1-5 | Paddling See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
487 | Sun | 25/06 | 9:00 am | RCC - Water | Senior: Div 1-3 | C: Tom | Haslar or Raven's Ait steady with group | Realisation |
488 | Sun | 25/06 | 9:00 am | RCC - Water | Senior: Div 3-4 | C: ? | Haslar or Raven's Ait steady with group | Realisation |
489 | Sun | 25/06 | 9:00 am | RCC - Water | Senior: Div 5 | C: Tony W | Haslar or Raven's Ait steady with group | Realisation |
490 | Sun | 25/06 | 11:00 am | RCC - Water | Jr Perf. Div 1-5 | C:Gabor Gym See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
491 | Richmond Hasler or volunteer | ||||||
492 | |||||||
493 | Mon | 26/06 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
494 | Mon | 26/06 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
495 | Mon | 26/06 | 7:30 pm | RCC - Gym | Senior:ALL | C: ? | 200m r 6' x 6 | Realisation |
496 | |||||||
497 | Tue | 27/06 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
498 | Tue | 27/06 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
499 | Tue | 27/06 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
500 | Tue | 27/06 | 6:15 am | RCC - Water | Senior: Div 4-6 | C: Tony W | (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
501 | Tue | 27/06 | 5:00 pm | RCC - Water | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
502 | Tue | 27/06 | 6:30 pm | RCC - Gym | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
503 | Tue | 27/06 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | 500m r 8' x 6 | Realisation |
504 | Tue | 27/06 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | 500m r 8' x 6 | Realisation |
505 | Tue | 27/06 | 7:00 pm | RCC- Gym (Ergo) | Senior: Novices-No Div. | C: Ian | Novice | Ergo Tech | Senior Novices | Realisation |
506 | Tue | 27/06 | 7:15 pm | RCC - Gym | Senior: ALL | C:? | Gym Weights Hypertrophy (12reps 3 sets x exercises) | Realisation |
507 | Tue | 27/06 | 7:30 pm | RCC - Water | Senior Improvers: Div 7-9 | C: Tom | Senior Improvers Div 7-9 | Paddle / Boat Skills | Realisation |
508 | Tue | 27/06 | 7:30 pm | RCC - Water | Senior Novices: No Div. | C: Euan & Neil | Div 9 / Senior Novices & pre. Invitation only | Session TBC / Boat Skills | Realisation |
509 | Tue | 27/06 | 8:00 pm | RCC - Gym | Senior: Div 5-7 | C: Nick | Optional: 4 reps 4 sets 4 exercises | Realisation |
510 | |||||||
511 | Wed | 28/06 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
512 | Wed | 28/06 | 6:15 am | RCC - Water | Senior: Div 1-3 | C:Tom | 10 TT if not doing it PM | If regatta: 500m r 8' x 4 | Realisation |
513 | Wed | 28/06 | 6:30 pm | RCC - Water | Jr Perf. Div 1-5 | C: Gabor: See Junior Programme | Realisation |
514 | Wed | 28/06 | 6:30 pm | RCC - Water | ALL: Club 10k | ALL divisions Club 10k If Regatta 500m r 8' x 4 | Realisation |
515 | |||||||
516 | Thu | 29/06 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | If regatta: rest / easy paddle OR 200m r6' | Realisation |
517 | Thu | 29/06 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
518 | Thu | 29/06 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | If regatta: rest / easy paddle OR 200m r6' | Realisation |
519 | Thu | 29/06 | 6:15 am | RCC - Water | Senior/Junior Div 5- 6 | C: Tony W | If regatta: rest / easy paddle OR 200m r6' | Realisation |
520 | Thu | 29/06 | 6:30 am | RCC - Water | Senior & Junior: Div 5 | C: Coralie | If regatta: rest / easy paddle OR 200m r6' | Realisation |
521 | Thu | 29/06 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Realisation |
522 | Thu | 29/06 | 5:00 pm | RCC - Gym | Junior: Div 6-9 | C: Mike/Louise | Circuit training | Realisation |
523 | Thu | 29/06 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C Marcus Gym Program | Realisation |
524 | Thu | 29/06 | 6:45 pm | RCC - Run | Senior: ALL | C: ? Run | ALL | RCC | Realisation |
525 | Thu | 29/06 | 7:00 pm | RCC - Water | Senior: Div 1-3 | C:? | OPTIONAL | If regatta: rest / easy paddle OR (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
526 | Thu | 29/06 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | If regatta: rest / easy paddle OR (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
527 | Thu | 29/06 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | If regatta: rest / easy paddle OR (30" r4' x 4) + (1000m r11' x 3) (practise pacing) | Realisation |
528 | Thu | 29/06 | 7:15 pm | RCC - Gym | ALL SENIORS | C: Weights | Optional 4 reps x 4 sets x 4 exercises | Realisation |
529 | Thu | 29/06 | 8:00 pm | RCC - Gym | Senior: Div 5-7 | C: Nick | Optional 4 reps x 4 sets x 4 exercises | Realisation |
530 | |||||||
531 | Fri | 30/06 | 12:00 | RCC - Water | No set sessions | No set sessions Optional: rest or light paddle | Realisation |
532 | |||||||
533 | Sat | 01/07 | 9:00 am | Richmond Gate | ALL | Richmond 5k Park Run : https://www.parkrun.org.uk/register/ | ALL | Richmond Gate | peak |
534 | Sat | 01/07 | 9:00 am | RCC - Water | Junior: Canoes | C: Gabor See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | peak |
535 | Sat | 01/07 | 10:00 am | RCC - Water | Senior: Div 1-2 | C: Tom | Regatta or 2,3,4,3,2'. r1' x 3. 3' between sets | peak |
536 | Sat | 01/07 | 10:00 am | RCC - Water | Senior/Junior: Div 3-4 | C: Roly | Regatta or 2,3,4,3,2'. r1' x 3. 3' between sets | peak |
537 | Sat | 01/07 | 10:00 am | RCC - Water | Senior/Junior: Div 5 & 6 | C: Tony | Regatta or 2,3,4,3,2'. r1' x 3. 3' between sets | peak |
538 | Sat | 01/07 | 10:00 am | RCC - Water | Junior: Div 8 | C: Marcus | Technique and increasing speed and stamina | Junior: Div 8 | RCC - Water | peak |
539 | Sat | 01/07 | 11:00 am | RCC - Water | Senior: Div 7-8 | C: Tom / Technique / Endurance / Boat Skills | Senior: Div 7-8 | RCC - Water | peak |
540 | Sat | 01/07 | 11:00 am | RCC - Gym | Junior: Div 3-4 | C: Gabor | Canoe only | Gym + Circuits | Junior: Div 3-4 | RCC - Gym | peak |
541 | Sat | 01/07 | 11:30 am | RCC - Water | Junior: Div 9 | C: Mick | Technique and increasing speed and stamina | Junior: Div 9 | RCC - Water | peak |
542 | Sat | 01/07 | 2:00 pm | RCC - Water | Senior: Adult Novice 2 | C: Varies | Pre Div 9 | Technique / Endurance / Boat Skills | Adult Novice 2 | RCC - Water | peak |
543 | Sat | 01/07 | 2:00 pm | RCC - Water | Senior: Adult Novice 3 | C: Varies | Div 9 | Technique / Endurance / Boat Skills | Adult Novice 3 | RCC - Water | peak |
544 | Nottingham July Regatta | Nottingham July Regatta | Nottingham July Regatta | ||||
545 | |||||||
546 | Sun | 02/07 | 9:00 am | RCC - Water | Jr Perf. Div 1-5 | Paddling See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | peak |
547 | Sun | 02/07 | 9:00 am | RCC - Water | Senior: Div 1-3 | C: Tom | Raven's Ait steady with group | peak |
548 | Sun | 02/07 | 9:00 am | RCC - Water | Senior: Div 3-4 | C: ? | Raven's Ait steady with group | peak |
549 | Sun | 02/07 | 9:00 am | RCC - Water | Senior: Div 5 | C: Tony W | Raven's Ait steady with group | peak |
550 | Sun | 02/07 | 11:00 am | RCC - Water | Jr Perf. Div 1-5 | C:Gabor Gym See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | peak |
551 | Nottingham July Regatta | Nottingham July Regatta | Nottingham July Regatta | ||||
552 | |||||||
553 | Mon | 03/07 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
554 | Mon | 03/07 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
555 | Mon | 03/07 | 7:30 pm | RCC - Gym | Senior:ALL | C: ? | Hypotrophy weights + Run | Accumulation |
556 | |||||||
557 | Tue | 04/07 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
558 | Tue | 04/07 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | 5'r2' x 8 | Accumulation |
559 | Tue | 04/07 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | 5'r2' x 8 | Accumulation |
560 | Tue | 04/07 | 6:15 am | RCC - Water | Senior: Div 4-6 | C: Tony W | 5'r2' x 8 | Accumulation |
561 | Tue | 04/07 | 5:00 pm | RCC - Water | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
562 | Tue | 04/07 | 6:30 pm | RCC - Gym | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
563 | Tue | 04/07 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | 4' r1' x 12 | w48' r12' | Accumulation |
564 | Tue | 04/07 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | 4' r1' x 12 | w48' r12' | Accumulation |
565 | Tue | 04/07 | 7:00 pm | RCC- Gym (Ergo) | Senior: Novices-No Div. | C: Ian | Novice | Ergo Tech | Senior Novices | Accumulation |
566 | Tue | 04/07 | 7:15 pm | RCC - Gym | Senior: ALL | C:? | Gym Weights Hypertrophy (12reps 3 sets x exercises) | Accumulation |
567 | Tue | 04/07 | 7:30 pm | RCC - Water | Senior Improvers: Div 7-9 | C: Tom | Senior Improvers Div 7-9 | Paddle / Boat Skills | Accumulation |
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