Richmond Canoe Club Training Session Timetable
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Monday TuesdayWednesdayThursdayFridaySaturdaySunday
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12-Sep-201613-Sep-201614-Sep-201615-Sep-201616-Sep-201617-Sep-201618-Sep-2016
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Elite Seniors Taper: marathon world championshipsWorld marathon championships
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Olympic HopesTransmutation: Olympic HopesRealisation: Olympic Hopes
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Everyone else Transmutation: Hasler Realisation: Haslar
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AM Canadian PaddlersC Paddlers - Off6 am- Marcus (C-1) -8x4’/2’ (PW) -Last 15” full sprint pick up!!! (8K)6 am-Marcus (C-1)
-2x5’ (CAP+PW)
-4x(60”-40”- 20”/1:3) 5’
(RP200)
-1x4’ (CAP)
Bungee with 2nd set!!!1 ball (8K)
6 am- Marcus (C-1)
-2x5’ (CAP)
-5x45’’/3’
-5x30”/90”
(RP200)
-1x4’ (CAP)
(8K) Bungee for 45” efforts!!!
Marcus | 'C' boat training | offC: Marcus | 'C' boat training | off 9 am-Gabor Dorney
(C-1) 4K Fartlek
Warm up Routine
Including: 6x10’’ Rolling Start
1x1000 m TT (RP)
1x200m TT (RP)
(8K)
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AM Worlds | 6.30am | 1min r1min x 4 x 4 r5min between sets. | w16min r36min | R: Sprinting for washes | HardWorlds | 6.30am | Split 200s 15sec r15sec x4 x 4, 3min between sets + 20min steady paddle | w4min r15 | MediumWorlds | 6.30am | Practice starts: 10secs r10 x 6 + 20 steady paddle | EasyWporWorld marathon championships
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AM Rest or (CAP) 8k lock & back | Easy Olympic Hopes | 9.00am | C:Roly Div 3-5 | (PRP) 1min r4min x 5 x 2, 2min between sets | w10min r40min | R:200m race practice | Very HardHaslar | 9.00am (CAP) 1min on r3min for 14km 14km (Kingston Bridge) | 8min Stretch
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AM Haslar | 9am | C:Nick | Glovers or 5min x 6 r4min | w30min r24min | R:Marathon pacing | VHard Olympic Hopes | 9.00am | C:Roly Div 3-5 | 500m x 6 r8min | w12min r48min | Hard | R:500m race practice | Hard
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AM Haslar / Olympic Hopes | 10.30am | C:Nick | Run Petersham gate 1 min hill run, jog back to rest. x 6
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AM Improvers | 11am | C: Tom | Div 7-8 | Endurance / Boat Skills
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Monday TuesdayWednesdayThursdayFridaySaturdaySunday
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12-Sep-201613-Sep-201614-Sep-201615-Sep-201616-Sep-201617-Sep-201618-Sep-2016
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PM Canadian Paddlers4 pm Marcus/Ind. (C-1)
8K CAP
Then Run: 30 min THR
4 pm-Gabor (C-1)
-2x5’ (1 CAP+1PW)
-3x (90”-1- 90”/3’)/5’ (RP1000/RP 500)
-1x4’ (PW) (10K)
--Last 20” Pick up on every other efforts
- Bungee with 2nd set!!
5-6 pm-Individual Gym (Program) +Stretch
5:30pm-Gabor (C-1)
West Byfleet
1x 3K Fartlek warm up
-1x 1000m TT
-1x 500m TT
(6K)
5:30pm-Gabor (C-1)
-2x5’ (1 CAP+1PW)
-5x90”’/4’
-5x45”/3’
(RP500/200)
-1x4’ (PW)
--Last 15” Pick up on 90” efforts(10K)
5-6 pm-Individual Gym (Program) +Stretch
6pm-Dave (C-1)
-2x5’(PW)
-5x4’/2’ (THR)
-5x45”/3’
(THR/RP 200)
-1x5’ (PW) (8K)
(THR- Swap leads)
5-6 pm-Individual Gym (Program) +Stretch
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PM Olympic Hopes | 6.30pm | 20sec r40sec x 10 x 3 r3min between sets | w10min r29min | Explosive speed | HardOlympic Hopes | 6.30pm | 30sec r1min x 10 x 2. 4min between sets. Efforts 3,6,9 standing start | w10min r28min | R: Start Speed | V Hard6.30 pm | All | 10k | R: Race practice, enduranceOlympic Hopes | 6.30pm | 20sec r40sec x 10 x 3 r3min between sets | w10min r29min | R:Explosive starts | VHardAdult Novice Course | 1.30pm | C: Lucy | Intro to Technique & Boat Skills
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PMWorlds | Interval Run 30sec r2min30sec x4 Haslar | 7.00pm | C: Tony Div 4+ & Nick Div 1-3 | 1min r1min x 30 | w30min r30min | R: Pace variation | V HardHaslar | 7 pm | C: Tony Div 4+ & Nick Div 1-3 | Split 1000min 45sec r15sec x 8 x 2min between sets | w24min r24min | R: Speed Variation | VHardAdult Novice 2 | 2pm | C: Varies | Technique, Boat Skills & Endurance
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PMImprovers | 7.30pm | C: Tom | Div 7/8/9 | Endurance / Boat Skills Adult Novice 3 | 2pm | C: Varies | Technique, Boat Skills & Endurance
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Novices | 7.30pm | C: Euan & Neil | Div 9 & pre, by invitation only | Endurance / Boat Skills
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PMNovice course | 7pm | C: Ian | Novice | Ergo Tech
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