Land Training Tuesday 9th October 7pm

[Adam]

Location: Gym

Goals: Getting back into erging and working on improving general fitness.

Tasks:

20min erg @ rate 20. Focussing on powerful consistent stokes. I want rate 20 all the way to end with a consistent split throughout. Form to be maintained throughout, no need for a fast finish.

20min bike aiming for a average speed above 20mph, keep rpm high.

20min run aiming for a distance of more than 4km

NEWCOMERS will not be expected to do this but instead will be shown proper technique on the erg and will be set a lighter session.

[JamesClune]

20@20 distance 5101m. spilt 1:57.5ish?

[dan_ridgwell]

Row- 20 mins, 5063m Ave split 1:58.5/500m, rate 20
Bike- 21.12mph ave, 7.04 miles
Run- 3.63 Km,

Can do better!

[Liam Davison-Gates]

row = 4549m 2:11.8/500m 20s/m (need to do a lot better)
bike = 6.97mile average speed 20.88MPH
run = forgot to get distance. Some where around 3.8Km

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