Thank you to all who came out on Wednesday and helped close the boathouse down for the winter.
Below is the suggested late winter training calendar. These workouts are not mandatory but rather a guide to keep everyone in shape until practice starts up again in January. This is your time to take a break from rowing – go for a run, bike, or play some Frisbee. It is your responsibility to get any nagging injuries looked at during the off season. Take advantage of the athletic trainers office. Use the time to let your body and your mind process the summer and fall seasons.
The Key:
L1 - Recovery phase: 60-70% effort. Conversational pace.
WU - Warm up (L1 usually)
CD - Cool down (L1 usually)
L2 - Aerobic Endurance phase: 70 -80% effort that can be sustained for prolonged activity.
Power WO #1 10x10 strokes at/16spm full pressure; Drag 140 1 minute off between (approx 15min) Power WO #2 10x10 strokes on/ 30 off full pressure full rate 130 drag
November 2011
| Mon | Tue | Wed | Thu | Fri | Sat |
| | 1 | 2 | 3 | 4 | 5 |
| | | | | | |
| 7 | 8 | 9 | 10 | 11 | 12 |
| | | | | | |
| 14 | 15 | 16 | 17 | 18 | 19 |
| Off | Off | Boathouse workday | Off | Off | Off |
| 21 | 22 | 23 | 24 | 25 | 26 |
| 3x20 min L2 Cross train/erg (2 loops, or 3x20 track running) | 20min L2 Warm up/10 min CD L1 | 40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes) | Thanksgiving | 20 min WU/1 min test/10second test/10 min CD | 35 min L1 (One loop around river) |
| 28 | 29 | 30 | | | |
| 10 min L1 Warm up/3x15 L3/Hill running | 20min L2 Warm up/10 min CD L1 | Off | | | |
| |
| Mon | Tue | Wed | Thu | Fri | Sat |
| | | | 1 | 2 | 3 |
| | | | 40 min L2/cross train (2x20 on the erg at 16/18/20/22 every 5 minutes) | 20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1) | 35 min L1 (One loop around river) |
| 5 | 6 | 7 | 8 | 9 | 10 |
| 3x15 min L2/Cross train/erg (2 loops, or 3x20 track running) | 20min L2 Warm up/10 min CD L1 | Off | 40 Min L2/Cross Train | 20min L2 Warm up/10 min CD L1 | 35 min L1 (One loop around river) |
| 12 | 13 | 14 | 15 | 16 | 17 |
| 3x20 min L2/Cross train/erg (2 loops, or 3x20 track running) | 20min L2 Warm up/10 min CD L1 | Off | 50 min L2/cross train | 20 min WU (L1)/Power WO #1,(L5) 10 min CD (L1) | 35 min L1 (One loop around river) |
| 19 | 20 | 21 | 22 | 23 | 24 |
| 20min L2 Warm up/10 min CD L1 | 50 min L2/cross train | 35 min L1 (One loop around river) | 20min L2 Warm up/10 min CD L1 | Off | Off |
| 26 | 27 | 28 | 29 | 30 | 31 |
| 20min L2 Warm up/10 min CD L1 | 10 min L1 Warm up/3x15 L3/Hill running | 50 min L2/cross train | 20 min WU (L1)/Power WO #2,(L5) 10 min CD (L1) | Off | 35 min L1 (One loop around river) |
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