Week 14 of 2018
Mon. 04/02
rowing 10km - 43:15 - 124/132
Tue 04/03
snatch 44kg - 3rx28 - 36:30 - 118/130
row 7,5km - 31:50 - 130/153
Wed 04/04
snatch 44kg - 3rx20 - 27:15 - 115/129
row 7,5km - 31:45 - 133/153
Thu 04/05
S&S 48kg - 28:15 - 128/146
row 35:00 - (30/20/10 x 5) x 4 - 137/158
Fri 04/06
row 35:00 - (30/20/10 x 5) x 4 - 136/157
snatch 45kg - 3rx14 - 22:30 - 116/132
Sat 04/07
row 10km - 42:48 - 130/140
Sun 04/08
row 38:15min - (30/20/10 x 5) x 5 - 138/158
(30/20/10 x 5) x 5
Began with some interval training (30/20/10 x5) x5 means:
30 seconds moderate (around 2:15min/500m)
20 seconds hard (around 2:00min/500m)
10 seconds very hard (under 1:40min/500m)
This cluster repeated five times.
then 2minutes very easy for recovery, repeat four more times.
strength, stretch and mobility @ 48kg.