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Preparation for 2015 Head Racing Season - detail
(Preview)
Rowing practices are predicated on three days on the water: Day 1 workouts are always longer pieces at progressively increasing rates as the weeks go by. They are designed to make rowers move the boats at lower rates as efficiently as possible. Note that the pieces vary in rate from 22 in the 2nd week t...
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Masters - Head Race season prep
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Coach Maksym Kepsky will be posting out workouts on the bulletin board tomorrow as well as posting to this site going forward. The workout is set to August 30 (below). Please note that ALL masters rowers are welcomed and encouraged to attend tomorrow's educational session: Preparation for 2015...
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May 18-31
(Preview)
Continuing on with our Aerobic Capacity training and race pace endurance: *All pieces should begin with a race start* W1 (Cat 3) 4k Wup with drills 3x2000m rate changes / 500m 24,26,28,30 spm Race Pace Intensity R=5 W2 (Cat 3/2/1) 4k Wup with drills 1x2000m 26-28spm R=5' 2x1000m 26-30spm R=...
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TT May 9/10th
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May 9th R1R2R3R4Crew Start timeFinish timeFinal timeFinal timescratchscratchMac 4+ 3:583:584:00 Kate 4x -154:174:024:11 Kieran 2x -304:414:114:16 John 2x -454:233:58DNF Cheryl 2- 1:005:194:194:15 Ben 1x -1155:174:024:09 May 10th R1R2R3R4 Sta...
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Holiday Monday
(Preview)
practice on holiday Monday will be sans coaching. If you are eager to row, water time is available but please make aware the other program coaches on the water That you will be out there.
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May 4 to 10
(Preview)
The goal(s) of this portion of your on-water training is to increase strength and endurance (at higher intensities) while keeping focus on technical achievement. We will be leaving behind the 4k TT on weekend mornings (last one is May 6/7) and replacing this type of Anaerobic Threshold training wi...
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Sunday Practice -BMO - cancellation
(Preview)
Practice on Sunday is cancelled due to the BMO marathon. Go for a run! Everyone is invited to join the Saturday TT -- Edited by coachdave on Thursday 30th of April 2015 12:43:25 PM
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April 20th - 30th
(Preview)
W1 (Cat 3/4) 2k wup 2x4k pressure pyramid (24-26spm). 250m changes : 60,70,80,90% and back down again R=5' *focus: make pressure changes in perfect timing with your stroke seat W2 (Cat 6) 45' - 60' cross train or erg :) W3 (Cat 4) 2k wup 2x4k rate pyramid : 22,24,26,28 and back down again 250m changes...
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Monday - 04/13/15
(Preview)
Practice for this evening is cancelled on account of heavy weather. Please complete your workouts on the erg or at your local gym. Please spread the word.
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April 6 - 19th
(Preview)
2x4k - 26spm (go hard)W-up with Picking with Swing, RCD, Square pairs.-focus on connection at the catch (russian catch drill)-push the send at the finish (stay connected, 3 points of contact)-clean release at the finish (square blade rowing drill)R=6 W260-90min cardio (read: erg) wink. W34x...
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Call for boating - Men's and women's 8+
(Preview)
Your coaches are collecting names for boating of 'A' and 'B' men's and women's 8+'s for NWM. please submit your intent to participate in the crewing process to cheryldrowley@hotmail.com (women's rep) and christopher@rouse.ca (men's rep) for inclusion. please note that the individuals on the...
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Second week on the water tune-up 2
(Preview)
W1mileage 10-12k with pressure 10's @26-28 every 500mstretching W260' SS 18,20,22,20,18 spm W3mileage10-12k Starting at 18 up by 2 beats to 26 every 1000mstretching W44kTT
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First week back on the water tune-up workouts
(Preview)
week 1 W1 8km rate changes 500m inv's (18,20,22,20,18) 65-70% pressure *focuses: -no stopping at ends of the course -slide control -ratio W2 8km rate changes 500m inv's (18,20,22,20,18) 65-70% pressure *focuses: -catch angles -release square -roll to square over shins W3 60' steady state l...
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Sprint season is upon us
(Preview)
Hi gang, As we gear up for sprint season and higher intensity workouts two of your peers are going to kickstart the madness with another get together event. It would be great to have everyone out participating. Back by popular demand, we're gearing up for another Masters Crew Mixer Jamboree! We've...
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March 16/17
(Preview)
great racing this weekend everyone. Monday and Tuesday evening practice is not being held. Please take time to rest and recover. See you for Wed/Thurs practice (your last two erg session).
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Off tonight - illness Mar. 10
(Preview)
Apologies folks, I'll have to take tonight off to make sure I don't pass it on to you. Focus pieces for tonight's erg: 1. At every 22 rate - focus on getting light on the seat at the catch (Russian catch drill) 2. At every 26 rate - loosen your feet in the foot stops and keep your heels connected at the finish...
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Rowing this weekend - Langley
(Preview)
Practice on Saturday morning (due to Langley) will observe PCOC rules. Sunday's practice is on as usual. Those not attending the regatta in Langely are welcome to attend Sunday morning. I will see all racers at Langely for the second flight.
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Thurs March 5
(Preview)
apologies folks, I am unable to attend tonight's practice. Please follow the training plan or complete 45' ss on your own. Re: plan - those racing twice on the weekend should only do 5x500m those racing once can try for all 10. pace should approximately be -6 Thx
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Week leading up to Langely and False Creek
(Preview)
Job well done in completing Feb's workouts.First week of March leading up to Langley and False Creek regattas.W130' SS @ B+6-10 22-26spmW210x500m high and hard r=2 W345' SS @ B+10-12 18-22spm W5 AND W6 - RACE. -- Edited by coachdave on Tuesday 4th of March 2014 06:15:16 PM
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Testing, Testing - is this blog on?
(Preview)
Hello everyone - this is a test of our practice workout broadcast system. Please disregard as I only need to test when I post it to when I receive it. Thank you for your (non?) attention :-) Carolyn Thompson (aka rowergirl)
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Feb workouts
(Preview)
W1> 40' RP 22,24,26,24,22 (2' inv's) @B+6 or better, last 1.5' "HAUCG".W2> 3x10' 1st@B-3, 2nd@Base, 3rd@Base+3, R=3W3> On water > 4k Tech (drills) then 4k TTDrills:1.Progression (10's)2.Pause 1 (10), Pause 2 (10), Pause 3 (10) for 1k3.Cut the cake (1k)4.Bounce dril...
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Family day
(Preview)
Reminder (forgot to mention on the dock this weekend)...train on your own. Monday is Family Day and your coaches will be with their families doing family oriented things or in my case running/swimming Henry so that he Doesn't eat the whole wheel of cheese... who can name that character ? -- Edited b...
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Reminder : Thursday evening program meeting
(Preview)
campers, please be reminded that tomorrow night the executive will be hosting you in a special program meeting. Regular Thursday night practice is cancelled in order to facilitate your attendance.
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January /15 workouts
(Preview)
QW-up1x40' @B+6 22-26spmHydrate and Stretch W2W-upWeight's circuit of your choice - min 20' with 6 exercises (should include seated rows)Add in 10x5 power strokes @ 20spm (use watts) R=30" W3QW-up2x18' @B+326-28spmR=3Hydrate and Stretch W412k SS on the waterLarge(r) boat focus wi...
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Crew mixer c/o Sabina and hubby Rob!
(Preview)
https://plus.google.com/photos/110346328906640657299/albums/6098794563491703873?authkey=CKr58b6kpZarUg-- Edited by coachdave on Thursday 1st of January 2015 11:56:3...
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Some house keeping items
(Preview)
1. You are on "training holiday" from December 22nd to January 4th. -please remain active with at least 20' of cardio each time you exercise, 40' is better :) 2. Your coaches will be taking a break during this 2 week period and as such will not be present for evening workouts. -we will be arou...
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Early morning - Long, low and steady rows
(Preview)
Anyone interested in rowing in a morning time slot with a bunch of fitness-minded friends should chat with Dave this weekend. We're trying to get a few extra aerobic workouts in for you while water time is limited and erg time is a-plenty!
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Testing, testing.
(Preview)
Rested be, you must... Yoda.
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Sunday morning MIXED big boat rowing
(Preview)
Hey gang, Are you ready to try something new and row with someone that maybe you don't know yet? Sign yourself up for a fun / friendship row in a random crew. Please let us know what your preference is in the doodle poll by Dec 11th.http://doodle.com/miastdbuttrffein The row will take place on Su...
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Sunday morning - post captain's dinner
(Preview)
Due to a handful of 'sense-talking' rowers, Sunday morning practice is cancelled. If you decide to row on your own, please observe PCOC rules.
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