October Erg Programme

Insert Avg 500m
split for 10k here
01:51.0
Date
Day
Type
10/3/2011
Monday
OFF
10/4/2011
Tuesday
10/5/2011
10/6/2011
October 2011
Intensity Warm Up
Workout
Ergo
UT2
10 min
2 x 10k or 1 x 10k and 6k run
Wednesday
Ergo
UT1 / AT
10 min
2 x 30 mins
Thursday
Ergo
UT1
10 min
60 min (Pyramid - 3 min intervals)
10/7/2011
Friday
Ergo
AT
20 min
10/8/2011
Saturday
Rowing
AT
10 min
10/9/2011
Sunday
OFF
10/10/2011
Monday
Ergo
UT1
10/11/2011
Tuesday
Ergo
10/12/2011
Wednesday
Ergo
10/13/2011
Thursday
10/14/2011
Cool Down Total Time Split
Rate
Optional Sessions
60 mins Bike/Run
80 min
02:03.0
18 - 20
10 min
80 min
01:56.0
22 - 24
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
Erg Golf Challenge (See email for format)
10 min
80 min
No rate cap
16k (Singles / pair)
10 min
90 min
20, 22, 24
10 min
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
UT2
10 min
90 min
02:03.0
18 - 20
UT1 / AT
10 min
2 x 30 mins (45 sec on / 15 sec off)
10 min
80 min
01:51.0
24
Ergo
UT1
10 min
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
Friday
Ergo
AT
10 min
2 x 20 min
10 min
60 min
01:54.0
22
10/15/2011
Saturday
Rowing
AT
10 min
16k (Singles / pair)
10 min
90 min
10/16/2011
Sunday
OFF
10/17/2011
Monday
Ergo
UT1
10 min
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
10/18/2011
Tuesday
Ergo
UT2
10 min
80 min
02:03.0
18 - 20
10/19/2011
Wednesday
Ergo
UT1 / AT
10 min
2 x 30 mins
10 min
80 min
01:56.0
22 - 24
10/20/2011
Thursday
Ergo
UT1
10 min
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
10/21/2011
Friday
Ergo
UT2
10 min
2 x 8k
70 min
02:03.0
18 - 20
10/22/2011
Saturday
Rowing
AT
10 min
CC HOR - Bulls and Bears
10/23/2011
Sunday
OFF
10/24/2011
Monday
Ergo
UT1
10 min
80 min
02:03.0
14, 16, 18, 20, 18, 16, 14
10/25/2011
Tuesday
Ergo
UT2
10 min
80 min
02:03.0
18 - 20
10/26/2011
Wednesday
Ergo
UT1 / AT
20 min
2 x 30 mins (45 sec on / 15 sec off)
80 min
01:51.0
24
10/27/2011
Thursday
Ergo
UT1
10 min
1 x 15 min (steady), 1 x 15 min (10k pace)
10 min
60 min
01:51.0
20 & 26
10/28/2011
Friday
Ergo
AT
20 min
10k Test
10 min
80 min
26 (minimum) or over
10/29/2011
Saturday
Rowing
UT2
10 min
Rowing - 16k Paddle
80 min
18 - 22
10/30/2011
Sunday
OFF
10/31/2011
Monday
Ergo
UT1
10 min
10 min
10 min
80 min
16 - 18
02:03.0
14, 16, 18, 20, 18, 16, 14
Heavy Weights
60 mins Bike/Run
Heavy Weights
60 mins Bike/Run
Heavy Weights

October Erg Programme

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October Erg Programme

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Insert Avg 500m

split for 10k here

2 x 10k or 1 x 10k and 6k run

60 min (Pyramid - 3 min intervals)

Cool Down Total Time Split

14, 16, 18, 20, 18, 16, 14

Erg Golf Challenge (See email for format)

16k (Singles / pair)

60 min (Pyramid - 4 min intervals)

14, 16, 18, 20, 18, 16, 14

2 x 10k or 1 x 10k and 6k run

2 x 30 mins (45 sec on / 15 sec off)

60 min (Pyramid - 4 min intervals)

14, 16, 18, 20, 18, 16, 14

16k (Singles / pair)

60 min (Pyramid - 5 min intervals)

14, 16, 18, 20, 18, 16, 14

2 x 10k or 1 x 10k and 6k run

60 min (Pyramid - 5 min intervals)

14, 16, 18, 20, 18, 16, 14

CC HOR - Bulls and Bears

60 min (Pyramid - 6 min intervals)

14, 16, 18, 20, 18, 16, 14

2 x 10k or 1 x 10k and 6k run

2 x 30 mins (45 sec on / 15 sec off)

1 x 15 min (steady), 1 x 15 min (10k pace)

Rowing - 16k Paddle

60 min (Pyramid - 3 min intervals)

14, 16, 18, 20, 18, 16, 14

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