| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z | |
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1 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||||||||||||||||
2 | 12-Sept-2016 | 13-Sept-2016 | 14-Sept-2016 | 15-Sept-2016 | 16-Sept-2016 | 17-Sept-2016 | 18-Sept-2016 | |||||||||||||||||||
3 | Elite Seniors | Taper: marathon world championships | World marathon championships | |||||||||||||||||||||||
4 | Olympic Hopes | Transmutation: Olympic Hopes | Realisation: Olympic Hopes | |||||||||||||||||||||||
5 | Everyone else | Transmutation: Hasler | Realisation: Haslar | |||||||||||||||||||||||
6 | AM Canadian Paddlers | C Paddlers - Off | 6 am- Marcus (C-1) -8x4ā/2ā (PW) -Last 15ā full sprint pick up!!! (8K) | 6 am-Marcus (C-1) -2x5ā (CAP+PW) -4x(60ā-40ā- 20ā/1:3) 5ā (RP200) -1x4ā (CAP) Bungee with 2nd set!!!1 ball (8K) | 6 am- Marcus (C-1) -2x5ā (CAP) -5x45āā/3ā -5x30ā/90ā (RP200) -1x4ā (CAP) (8K) Bungee for 45ā efforts!!! | Marcus | 'C' boat training | off | C: Marcus | 'C' boat training | off | 9 am-Gabor Dorney
(C-1) 4K Fartlek Warm up Routine Including: 6x10āā Rolling Start 1x1000 m TT (RP) 1x200m TT (RP) (8K) | ||||||||||||||||||
7 | AM | Worlds | 6.30am | 1min r1min x 4 x 4 r5min between sets. | w16min r36min | R: Sprinting for washes | Hard | Worlds | 6.30am | Split 200s 15sec r15sec x4 x 4, 3min between sets + 20min steady paddle | w4min r15 | Medium | Worlds | 6.30am | Practice starts: 10secs r10 x 6 + 20 steady paddle | Easy | Wpor | World marathon championships | ||||||||||||||||||||
8 | 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 Hard | Haslar | 9.00am (CAP) 1min on r3min for 14km 14km (Kingston Bridge) | 8min Stretch | ||||||||||||||||||||||
9 | 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 | |||||||||||||||||||||||
10 | AM | Haslar / Olympic Hopes | 10.30am | C:Nick | Run Petersham gate 1 min hill run, jog back to rest. x 6 | ||||||||||||||||||||||||
11 | AM | Improvers | 11am | C: Tom | Div 7-8 | Endurance / Boat Skills | ||||||||||||||||||||||||
12 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |||||||||||||||||||
13 | 12-Sept-2016 | 13-Sept-2016 | 14-Sept-2016 | 15-Sept-2016 | 16-Sept-2016 | 17-Sept-2016 | 18-Sept-2016 | |||||||||||||||||||
14 | PM Canadian Paddlers | 4 pm Marcus/Ind. (C-1)
8K CAP Then Run: 30 min THR | 4 pm-Gabor (C-1)
-2x5ā (1 CAP+1PW) -3x (90ā-1- 90ā/3ā)/5ā (RP1000/RP 500) -1x4ā (PW) (10K) --Last 20ā 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)
-2x5ā (1 CAP+1PW) -5x90āā/4ā -5x45ā/3ā (RP500/200) -1x4ā (PW) --Last 15ā Pick up on 90ā efforts(10K) 5-6 pm-Individual Gym (Program) +Stretch | 6pm-Dave (C-1)
-2x5ā(PW) -5x4ā/2ā (THR) -5x45ā/3ā (THR/RP 200) -1x5ā (PW) (8K) (THR- Swap leads) | 5-6 pm-Individual Gym (Program) +Stretch | |||||||||||||||||||
15 | PM | Olympic Hopes | 6.30pm | 20sec r40sec x 10 x 3 r3min between sets | w10min r29min | Explosive speed | Hard | Olympic Hopes | 6.30pm | 30sec r1min x 10 x 2. 4min between sets. Efforts 3,6,9 standing start | w10min r28min | R: Start Speed | V Hard | 6.30 pm | All | 10k | R: Race practice, endurance | Olympic Hopes | 6.30pm | 20sec r40sec x 10 x 3 r3min between sets | w10min r29min | R:Explosive starts | VHard | Adult Novice Course | 1.30pm | C: Lucy | Intro to Technique & Boat Skills | ||||||||||||||||||||
16 | PM | Worlds | 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 Hard | Haslar | 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 | VHard | Adult Novice 2 | 2pm | C: Varies | Technique, Boat Skills & Endurance | |||||||||||||||||||||
17 | PM | Improvers | 7.30pm | C: Tom | Div 7/8/9 | Endurance / Boat Skills | Adult Novice 3 | 2pm | C: Varies | Technique, Boat Skills & Endurance | |||||||||||||||||||||||
18 | Novices | 7.30pm | C: Euan & Neil | Div 9 & pre, by invitation only | Endurance / Boat Skills | |||||||||||||||||||||||||
19 | PM | Novice course | 7pm | C: Ian | Novice | Ergo Tech | ||||||||||||||||||||||||
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