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| A | B | C | E | F | G | H | |
|---|---|---|---|---|---|---|---|
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 | ||||
765 | Fri | 28/07 | 12:00 | RCC - Water | No set sessions | No set sessions Optional: rest or xxxx | Realisation |
766 | |||||||
767 | Sat | 29/07 | 9:00 am | Richmond Gate | ALL | Richmond 5k Park Run : https://www.parkrun.org.uk/register/ | ALL | Richmond Gate | Accumulation |
768 | Sat | 29/07 | 9:00 am | RCC - Water | Junior: Canoes | C: Gabor See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
769 | Sat | 29/07 | 10:00 am | RCC - Water | Senior: Div 1-2 | C: Tom | No Nationals: 2,3,4,3,2'. r1' x 3. 2' between sets | w36 r21' | Accumulation |
770 | Sat | 29/07 | 10:00 am | RCC - Water | Senior/Junior: Div 3-4 | C: Roly | No Nationals: 2,3,4,3,2'. r1' x 3. 2' between sets | w36 r21' | Accumulation |
771 | Sat | 29/07 | 10:00 am | RCC - Water | Senior/Junior: Div 5 & 6 | C: Tony | No Nationals: 2,3,4,3,2'. r1' x 3. 2' between sets | w36 r21' | Accumulation |
772 | Sat | 29/07 | 10:00 am | RCC - Water | Junior: Div 8 | C: Marcus | Technique and increasing speed and stamina | Junior: Div 8 | RCC - Water | Accumulation |
773 | Sat | 29/07 | 11:00 am | RCC - Water | Senior: Div 7-8 | C: Tom / Technique / Endurance / Boat Skills | Senior: Div 7-8 | RCC - Water | Accumulation |
774 | Sat | 29/07 | 11:00 am | RCC - Gym | Junior: Div 3-4 | C: Gabor | Canoe only | Gym + Circuits | Junior: Div 3-4 | RCC - Gym | Accumulation |
775 | Sat | 29/07 | 11:30 am | RCC - Water | Junior: Div 9 | C: Mick | Technique and increasing speed and stamina | Junior: Div 9 | RCC - Water | Accumulation |
776 | Sat | 29/07 | 2:00 pm | RCC - Water | Senior: Adult Novice 2 | C: Varies | Pre Div 9 | Technique / Endurance / Boat Skills | Adult Novice 2 | RCC - Water | Accumulation |
777 | Sat | 29/07 | 2:00 pm | RCC - Water | Senior: Adult Novice 3 | C: Varies | Div 9 | Technique / Endurance / Boat Skills | Adult Novice 3 | RCC - Water | Accumulation |
778 | Marathon Nationals | ||||||
779 | |||||||
780 | Sun | 30/07 | 9:00 am | RCC - Water | Jr Perf. Div 1-5 | Paddling See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
781 | Sun | 30/07 | 9:00 am | RCC - Water | Senior: Div 1-3 | C: Tom | Raven's Ait steady with group | Accumulation |
782 | Sun | 30/07 | 9:00 am | RCC - Water | Senior: Div 3-4 | C: ? | Raven's Ait steady with group | Accumulation |
783 | Sun | 30/07 | 9:00 am | RCC - Water | Senior: Div 5 | C: Tony W | Raven's Ait steady with group | Accumulation |
784 | Sun | 30/07 | 11:00 am | RCC - Water | Jr Perf. Div 1-5 | C:Gabor Gym See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
785 | Marathon Nationals | ||||||
786 | |||||||
787 | |||||||
788 | |||||||
789 | |||||||
790 | |||||||
791 | Mon | 31/07 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
792 | Mon | 31/07 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
793 | Mon | 31/07 | 7:30 pm | RCC - Gym | Senior:ALL | C: ? | rest or weights hypertrophy | Accumulation |
794 | |||||||
795 | Tue | 01/08 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
796 | Tue | 01/08 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | 4'r2' x 10 very steady; technique | Accumulation |
797 | Tue | 01/08 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | 4'r2' x 10 very steady; technique | Accumulation |
798 | Tue | 01/08 | 6:15 am | RCC - Water | Senior: Div 4-6 | C: Tony W | 4'r2' x 10 very steady; technique | Accumulation |
799 | Tue | 01/08 | 5:00 pm | RCC - Water | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
800 | Tue | 01/08 | 6:30 pm | RCC - Gym | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
801 | Tue | 01/08 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | 9'r2' x 5 very steady; technique, last 20s of each effort hard | Accumulation |
802 | Tue | 01/08 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | 9'r2' x 5 very steady; technique, last 20s of each effort hard | Accumulation |
803 | Tue | 01/08 | 7:00 pm | RCC- Gym (Ergo) | Senior: Novices-No Div. | C: Ian | Novice | Ergo Tech | Senior Novices | Accumulation |
804 | Tue | 01/08 | 7:15 pm | RCC - Gym | Senior: ALL | C:? | Gym Weights Hypertrophy | Accumulation |
805 | Tue | 01/08 | 7:30 pm | RCC - Water | Senior Improvers: Div 7-9 | C: Tom | Senior Improvers Div 7-9 | Paddle / Boat Skills | Accumulation |
806 | Tue | 01/08 | 7:30 pm | RCC - Water | Senior Novices: No Div. | C: Euan & Neil | Div 9 / Senior Novices & pre. Invitation only | Session TBC / Boat Skills | Accumulation |
807 | Tue | 01/08 | 8:00 pm | RCC - Gym | Senior: Div 5-7 | C: Nick | weights hypertrophy - 3 exercises | Accumulation |
808 | |||||||
809 | Wed | 02/08 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
810 | Wed | 02/08 | 6:15 am | RCC - Water | Senior: Div 1-3 | C:Tom | 10 TT if not doing it PM | DIV 1-3 - Water | Accumulation |
811 | Wed | 02/08 | 6:30 pm | RCC - Water | Jr Perf. Div 1-5 | C: Gabor: Club 10k | Accumulation |
812 | Wed | 02/08 | 6:30 pm | RCC - Water | ALL: Club 10k | ALL divisions Club 10k | Accumulation |
813 | |||||||
814 | Thu | 03/08 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | 9'r2' x 5 very steady; technique, last 20s of each effort hard | Accumulation |
815 | Thu | 03/08 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
816 | Thu | 03/08 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | 9'r2' x 5 very steady; technique, last 20s of each effort hard | Accumulation |
817 | Thu | 03/08 | 6:15 am | RCC - Water | Senior/Junior Div 5- 6 | C: Tony W | 9'r2' x 5 very steady; technique, last 20s of each effort hard | Accumulation |
818 | Thu | 03/08 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
819 | Thu | 03/08 | 5:00 pm | RCC - Gym | Junior: Div 6-9 | C: Mike/Louise | Circuit training | Accumulation |
820 | Thu | 03/08 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C Marcus Gym Program | Accumulation |
821 | Thu | 03/08 | 6:45 pm | RCC - Run | Senior: ALL | C: ? Run | ALL | RCC | Accumulation |
822 | Thu | 03/08 | 7:00 pm | RCC - Water | Senior: Div 1-3 | C:? | OPTIONAL | 4'r2' x 10 very steady; technique | Accumulation |
823 | Thu | 03/08 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | 4'r2' x 10 very steady; technique | Accumulation |
824 | Thu | 03/08 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | 4'r2' x 10 very steady; technique | Accumulation |
825 | Thu | 03/08 | 7:15 pm | RCC - Gym | ALL SENIORS | C: Weights | Gym Weights Hypertrophy | Accumulation |
826 | Thu | 03/08 | 8:00 pm | RCC - Gym | Senior: Div 5-7 | C: Nick | Gym Weights Hypertrophy 3 exercises | Accumulation |
827 | |||||||
828 | Fri | 04/08 | 12:00 | RCC - Water | No set sessions | No set sessions Optional:15"r15" x 8 x 5 very good warmup and cooldown HIIT | Accumulation |
829 | |||||||
830 | Sat | 05/08 | 9:00 am | Richmond Gate | ALL | Richmond 5k Park Run : https://www.parkrun.org.uk/register/ | ALL | Richmond Gate | Accumulation |
831 | Sat | 05/08 | 9:00 am | RCC - Water | Junior: Canoes | C: Gabor See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
832 | Sat | 05/08 | 10:00 am | RCC - Water | Senior: Div 1-2 | C: Tom | 8'r2' 6'r2' 4'r2' x 2 steady -> strong | Accumulation |
833 | Sat | 05/08 | 10:00 am | RCC - Water | Senior/Junior: Div 3-4 | C: Roly | 8'r2' 6'r2' 4'r2' x 2 steady -> strong | Accumulation |
834 | Sat | 05/08 | 10:00 am | RCC - Water | Senior/Junior: Div 5 & 6 | C: Tony | 8'r2' 6'r2' 4'r2' x 2 steady -> strong | Accumulation |
835 | Sat | 05/08 | 10:00 am | RCC - Water | Junior: Div 8 | C: Marcus | Technique and increasing speed and stamina | Junior: Div 8 | RCC - Water | Accumulation |
836 | Sat | 05/08 | 11:00 am | RCC - Water | Senior: Div 7-8 | C: Tom / Technique / Endurance / Boat Skills | Senior: Div 7-8 | RCC - Water | Accumulation |
837 | Sat | 05/08 | 11:00 am | RCC - Gym | Junior: Div 3-4 | C: Gabor | Canoe only | Gym + Circuits | Junior: Div 3-4 | RCC - Gym | Accumulation |
838 | Sat | 05/08 | 11:30 am | RCC - Water | Junior: Div 9 | C: Mick | Technique and increasing speed and stamina | Junior: Div 9 | RCC - Water | Accumulation |
839 | Sat | 05/08 | 2:00 pm | RCC - Water | Senior: Adult Novice 2 | C: Varies | Pre Div 9 | Technique / Endurance / Boat Skills | Adult Novice 2 | RCC - Water | Accumulation |
840 | Sat | 05/08 | 2:00 pm | RCC - Water | Senior: Adult Novice 3 | C: Varies | Div 9 | Technique / Endurance / Boat Skills | Adult Novice 3 | RCC - Water | Accumulation |
841 | |||||||
842 | Sun | 06/08 | 9:00 am | RCC - Water | Jr Perf. Div 1-5 | Paddling See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
843 | Sun | 06/08 | 9:00 am | RCC - Water | Senior: Div 1-3 | C: Tom | 16k paddle steady technique with 8 (one side) strokes hard every 4 mins | Accumulation |
844 | Sun | 06/08 | 9:00 am | RCC - Water | Senior: Div 3-4 | C: ? | 16k paddle steady technique with 8 (one side) strokes hard every 4 mins | Accumulation |
845 | Sun | 06/08 | 9:00 am | RCC - Water | Senior: Div 5 | C: Tony W | 16k paddle steady technique with 8 (one side) strokes hard every 4 mins | Accumulation |
846 | Sun | 06/08 | 11:00 am | RCC - Water | Jr Perf. Div 1-5 | C:Gabor Gym See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
847 | |||||||
848 | Mon | 07/08 | 5:00 pm | RCC - Water | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
849 | Mon | 07/08 | 6:30 pm | RCC - Gym | Jr Perf. Div 1-5 | C: Imogen Collins | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
850 | Mon | 07/08 | 7:30 pm | RCC - Gym | Senior:ALL | C: ? | rest or weights hypertrophy | Accumulation |
851 | |||||||
852 | Tue | 08/08 | 6:15 am | RCC - Water | Jr Perf. Div 1-5 | C: Mick-Marcus See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
853 | Tue | 08/08 | 6:15 am | RCC - Water | Senior: Div 1-3 | C: Tom | 5'r2' x 8 very steady; technique, last 20s of each effort hard | Accumulation |
854 | Tue | 08/08 | 6:15 am | RCC - Water | Senior: Div 3-4 | C: Rob | 5'r2' x 8 very steady; technique, last 20s of each effort hard | Accumulation |
855 | Tue | 08/08 | 6:15 am | RCC - Water | Senior: Div 4-6 | C: Tony W | 5'r2' x 8 very steady; technique, last 20s of each effort hard | Accumulation |
856 | Tue | 08/08 | 5:00 pm | RCC - Water | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
857 | Tue | 08/08 | 6:30 pm | RCC - Gym | Jr Perf: Div 1-5 | C: Gabor | See 'Performance Juniors' Sheet https://goo.gl/hcm2wi | Accumulation |
858 | Tue | 08/08 | 7:00 pm | RCC - Water | Senior: Div 3-4 | C: Roly | 4'r2' x 10 very steady; technique, last 20s of each effort hard | Accumulation |
859 | Tue | 08/08 | 7:00 pm | RCC - Water | Senior: Div 5-7 | C: Nick | 4'r2' x 10 very steady; technique, last 20s of each effort hard | Accumulation |
860 | Tue | 08/08 | 7:00 pm | RCC- Gym (Ergo) | Senior: Novices-No Div. | C: Ian | Novice | Ergo Tech | Senior Novices | Accumulation |
861 | Tue | 08/08 | 7:15 pm | RCC - Gym | Senior: ALL | C:? | Gym Weights Hypertrophy (xxx | Accumulation |
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