Crew Class - Spring 2016 - Week 4

February 10, 2016

Hi all

Back on track now.

Vicky is sunning herself in Lanzarote, so tomorrow you are subject to my whims :-)

The outline of the sessions are below.

Also, just to get you ready, next Wednesday will be another 5km piece, like the one we did before Christmas.


Also, we have a bit of an issue in that it seems that there are fewer ergs than there were when we started - I'm not quite sure what has happened, and I literally have not had a chance to chase it up with Hallam Active. So if you can't come tomorrow, please DON'T advertise your seat, as we can't have too many there! If everybody is able to come and we don't have enough ergs then I' figure it out at the time. I am teaching in that building tomorrow morning so will try to get there in time to count them.

Anyway, sessions.


4 x 5 minutes, plus 1 km (so 5 work pieces). On 90 sec rest, and capped at rate 24.

Looks straightforward? Never! But I'm not going to give the game away yet, all will be revealed tomorrow.

In preparation, it would be handy if you could try to estimate two things for me - what you guess you will pull for a 5km next week, and what you guess you will pull for this session. If you don't know, we'll figure it out before the session.

Suggested second session.

3 x 2km, r24, on a 2 min 30 rest.
Do these at 0.5  - 1 seconds under the split you would like to pull for the 5km test piece.

See you tomorrow


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