Training for the Festival Races
Pauline's put together a training schedule to get us into the best possible condition before the races on the 18th. Each week calls for some work on our own during non-boat days and also builds in some rest days.
Here's the schedule for this week (edited to reflect schedule for week of September 6th):
Monday (Labor Day): starts; 2 sets of pyramids with power-10s strategically placed throughout (70% intensity on the water); followed by weights work (in the boat house if we can get in, otherwise please do 3x15 with your weights at home)
Tuesday: 30-60 minutes of workout on your own (50% intensity)
Wednesday (practice at 6:00 PM: starts; 10 sets of 30 on/offs, then 10 sets of 15 on/offs-- in the boat at 80%; followed by ab work (2 sets of 8 exercises)
Thursday: work out on your own -- 50% intensity, 45-60 mins.
Friday: rest day
Saturday: starts; 100% intensity race pieces on the water -- 3 500s -- followed by circuit work
posted by Kit at 8/29/2004 12:58:00 PM
5 Comments:
Sorry I will not be able to make this Saturday's practice. I have to go to New York to take my daughter back to school. Will be back by Monday practice (which I am assuming is still on despite holiday)
Here we go -- most current list of people willing to paddle in races on the 18th. Pauline will be our primary coach for the races; Ben will be there but will need to be wearing his TRRA/Festival Organizer hat,too.
Please let me know of any updates to this list. Thanks!
1. Kathi ==> mixed/women’s/masters
2. Bob ==> mixed/men’s/masters
3. Lisa ==> mixed/women’s/masters
4. Judy ==> mixed (women’s? masters?)
5. Chris ==> mixed/women’s masters
6. Kit ==> mixed/women’s/masters
7. Chuck ==> mixed/men’s
8. Jordan ==> mixed/men’s
9. Dick ==> mixed/men’s/masters
10. Laurie ==> mixed/men’s/masters
11. Kate==> mixed/women’s
12. Lori S.==> mixed (women’s/masters?)
13. Diana ==> mixed (women’s/masters?)
14. Carolyn ==> mixed/women’s/masters
15. Lori M. ==> mixed/women’s/masters
16. Jen ==> mixed/women’s
17. Joyce ==> mixed/women’s/masters
18. Ada ==> mixed/women’s/masters
19. Mike ==> mixed/men’s/masters
20. Rachel ==> mixed/women’s
21. Susan ==> mixed/women’s/masters
22. Jack ==> mixed/master’s
23. Nathan?==> mixed/men’s
Next Wednesday (September 8th), the Venture Outdoors group has both boats starting at 7 PM. We'll start Paddlefish practice that night at 6 PM, arranging it so that we swing by the dock again at 6:30 sharp to pick up anyone who wasn't able to hop aboard at 6.
Please try to come for the 6:00 start time if you can -- that will give us an hour to get in a paddling workout before moving inside for weights or abs or circuits (if it's Wednesday it must be.......).
Most recent list of paddlers for 9/18 races:
1. Kathi ==> mixed/women’s/masters
2. Bob ==> mixed/men’s/masters
3. Lisa ==> mixed/women’s/masters
4. Judy ==> mixed (women’s? masters?)
5. Chris ==> mixed/women’s masters
6. Kit ==> mixed/women’s/masters
7. Chuck ==> mixed/men’s
8. Jordan ==> mixed/men’s
9. Dick ==> mixed/men’s/masters
10. Laurie ==> mixed/men’s/masters
11. Kate==> mixed/women’s
12. Lori S.==> mixed (women’s/masters?)
13. Diana ==> mixed (women’s/masters?)
14. Carolyn ==> mixed/women’s/masters
15. Lori M. ==> mixed/women’s/masters
16. Jen ==> mixed/women’s
17. Joyce ==> mixed/women’s/masters
18. Ada ==> mixed/women’s/masters
19. Mike ==> mixed/men’s/masters
20. Rachel ==> mixed/women’s
21. Susan* ==> mixed/women’s/masters
22. Jack ==> mixed/master’s
23. Nathan?==> mixed/men’s
24. Carson ==> men's (other as needed)
25. Ray ==> men's (other as needed)
* commitment tentative pending race schedule
Dragon Boat Festival Race Schedule as posted on Regatta Central (may be subject to change, and I don't know what the difference is beween "composite" and "community" teams):
12:00 pm ==> Mixed Masters Team
12:30 pm ==> Composite Team
1:30 pm ==> Community Team
2:30 pm ==> Mixed Open Team
5:00 pm ==> Women's Team
5:30 pm ==> Men's Team
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