15 mins firm pressure target rate 25 or less
Eimear Derbhla Jane Aisling Hazel Amy Holli
Minutes metres rate avg sec metres rate avg sec metres rate avg sec metres rate avg sec metres rate avg sec metres rate avg sec metres rate avg sec
18-Jan010 15.00 900 3008 22 149.60 3107 25 144.83 2789 24 161.35 2894 22 155.49 2703 22 166.48 1889 238.22 2283   197.11
25-Jan-10 15.00 900 3017 26 149.15 3150 29 142.86 3005 19 149.75 3049 21 147.59 2690   167.29 2223 22 202.43 2234 22 201.43
29-Jan-10 15.00 900 3024 22 148.81 3000 150.00 2700   166.67 3062 22 146.96 2690   167.29 2223 202.43 2547   176.68
01-Feb-10 15.00 900 3060 22 147.06 3054 26 147.35 2700   166.67 2950 21 152.54 2690   167.29 2223 202.43 2547   176.68
08-Feb-10 15.00 900 3048 22 147.64 3015 25 149.25 2727 22 165.02 3069 21 146.63 2697 22 166.85 2223 202.43 2547   176.68
18-Feb-10 15.00 900 3013 24 149.35 3041 26 147.98 2774 25 162.22 3031 23 148.47 2690   167.29 2223 202.43 2547   176.68
22-Feb-10 15.00 900 3063 22 146.91 3082 23 146.01 2908 25 154.75 3046 22 147.73 2690   167.29 2223 202.43 2547   176.68
24-Feb-10 15.00 900 3000   150.00 3000 2700     3085 22 145.87 2690   167.29 2223 202.43 2547    
03-Mar-10 15.00 900 3000   150.00 3000 150.00 2700   166.67 3075 23 146.34 2690   167.29 2223 202.43 2547   176.68
04-Mar-10 15.00 900 3103   22.00 3000 2700     3103 22 145.02 2690     2223 2547    
Gym Schedule   March 10th March 31st
Mondays 20 Minutes warm up… 3/4 pressure….. Split approx 2:40 / 500m      Drag Factor 100
Body Circuit
8       1 minute intervals     1 minute on 1 minute off
Weights        High Pull   12 reps  bar + 3kg        Bench Pull      15 reps     bar + 5kg
Wednesdays Do your own training.   
Rowing machine if you can      20 min warm + 5 minute rest + 15 min firm pressure as above; Send me your score
If you have no Erg available then a 35 minute run
OR    Do 3 circuits at home
Thursdays 20 Minutes warm up… 3/4 pressure….. Split approx 2:40 / 500m
Body Circuit
15 minutes firm     Rate no more than 25               record the score
Body Circuit
Weights        High Pull   12 reps  bar + 3kg        Bench Pull      15 reps     bar + 5kg
Body Circuit
20 Squat Jumps
10 Press Ups
15 Burpees
25 Air Rowing
30 Star Jumpe
15 SuperWoman
40 Running on the spot
20 Step Ups
Suggested Rowing Gear
Dublin Head of River