#Gainz (personal goals for vac)

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#Gainz (personal goals for vac)

Post by Townsend Talk on Tue Mar 15, 2016 10:21 pm

Townsend, by start of week 1:
1. Cut to 94kg
2. <6:05 2k
3. <16:25 5k
4. Survive air pollution in China.
5. Help team "The Fulham Wall" to victory in google doc points.

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#Gainz update Week 9

Post by Townsend Talk on Thu Mar 17, 2016 12:32 pm

Details on my personal training plan for break:
-In general, I plan on building aerobic capacity by focusing on mid-to-long (green on the spreadsheet) steady state ergs and runs. Mixing in ~2 higher-intensity (red) workouts per week. Stretching daily. Weights (high-rep) 2x/week. Basing my training off of Yale's winter training program and Creber's Mercantile program.
-When I have access to an erg (early next week in the UK, and hopefully in the US through April 1st), I plan to maximize the % of my workload on the erg; when I don't (in Italy Mar 23-25, and China April 2-10), I'll train with comparable runs and body weight circuits.
-If anyone has suggestions, they're always appreciated.

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Re: #Gainz (personal goals for vac)

Post by Townsend Talk on Sat Mar 19, 2016 10:52 pm

Training plan for Vac Week 2 of 6:
-Sunday: AM 60'+ UT2 run, weights. PM erg (if available).
-Monday: AM 6x1k run, weights. PM erg (three 20-minute pieces: 5'@1:50, 5'@1:48, 5'@1:50, 5'@1:46. SR18. Working on steady rhythm/application and power per stroke).
-Tuesday: AM erg (2-3 x 30' UT2). PM erg (8x750m, 1' rest).
-Wednesday: AM erg (2x25' "Monster": 5'@2:10, then pull at 10 sec below the avg split). PM off.
-Thursday: Long UT2 run. Weights if available.
-Friday: Long UT2 run. Body weight strength circuits.
-Saturday: PM Erg: 3 x 5.5k (Piece 1, SR 18: 5 mins. @1:55, 5 mins.@1:50, Remainder@1:48, Piece 2 SR20: 5 mins. 1:50, 10 mins. 1:48 SR20, Remainder 1:46, SR 22) Piece 3, Repeat Piece 2.)
*core and stretch every day.

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Re: #Gainz (personal goals for vac)

Post by Admin on Mon Mar 28, 2016 9:22 pm

Looking good, excellent volume and longer distance stuff. Start adding in some of the sprint ergs, for you one or two of these should give you the edge.

Definitely don't drink from the Thames, it is a glorified sewer!

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Re: #Gainz (personal goals for vac)

Post by Townsend Talk on Wed Mar 30, 2016 12:37 am

Training plan for Vac Week 3 of 6:
-Sunday: 60' UT2 cycle, weights.
-Monday: 60' UT2 run, weights.
-Tuesday: Erg (three 20-minute pieces: 5'@1:50, 5'@1:48, 5'@1:50, 5'@1:46. SR18), weights.
-Wednesday: AM UT2 erg (60'@1:53-1:54 SR19), PM 8x500m erg.
-Thursday: AM erg (3x30', alt. 10' intervals at SR18 and SR20), PM 60'run + weights.
-Friday: AM UT1 erg (5 x 5 Minutes Max For Score, @ SR 20, 22, 24, 26, 24. 1' rest), PM erg TBD.
-Saturday: [Traveling--Workout TBD].

*core and stretch every day.

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Re: #Gainz (personal goals for vac)

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