Post by mrmurison on Dec 27, 2020 21:39:44 GMT 12
Dear All,
we need to up the pace with Christmas behind us. Below is a schedule for year 11 upwards. Year 10s can follow this if they have ergs. if no erg then double the time should be spent running or 3 times the time cycling. Year 9s keep up the good work with your runs/rides and circuits. As well as using strava could all senior rowers log on to the concept 2 site and join the GMSBC team to log your ergs. Any questions email me.
Monday 28th December
Session 1 40 minute UT2 rate 18
Session 2 1 x conditioning plus weights or 3 x conditioning if weights not available.
Tuesday 29th
Session 1 – 30 minutes @ 20
Session 2 3 x conditioning
Wednesday 30th Dec
Session 1- run/cycle
Session 2 2 x 4k with 2 minute rest rate 24 then rate 26
Thursday 31st December
Session 1 1x conditioning plus weights or 3 x conditioning if weights not available
Session 2 3 x 2k rate 26 with 4 minutes rest between.
Friday 1st Jan
Long walk or half hour run
Saturday 2nd January
Ist Session 40 minutes UT2
2nd Session 3 x conditioning
Sunday 2nd January
30 minute run / 45 minute cycle ride
Mr Murison
we need to up the pace with Christmas behind us. Below is a schedule for year 11 upwards. Year 10s can follow this if they have ergs. if no erg then double the time should be spent running or 3 times the time cycling. Year 9s keep up the good work with your runs/rides and circuits. As well as using strava could all senior rowers log on to the concept 2 site and join the GMSBC team to log your ergs. Any questions email me.
Monday 28th December
Session 1 40 minute UT2 rate 18
Session 2 1 x conditioning plus weights or 3 x conditioning if weights not available.
Tuesday 29th
Session 1 – 30 minutes @ 20
Session 2 3 x conditioning
Wednesday 30th Dec
Session 1- run/cycle
Session 2 2 x 4k with 2 minute rest rate 24 then rate 26
Thursday 31st December
Session 1 1x conditioning plus weights or 3 x conditioning if weights not available
Session 2 3 x 2k rate 26 with 4 minutes rest between.
Friday 1st Jan
Long walk or half hour run
Saturday 2nd January
Ist Session 40 minutes UT2
2nd Session 3 x conditioning
Sunday 2nd January
30 minute run / 45 minute cycle ride
Mr Murison