[Ouwcrew-l] Pay attention! OUWC

[Nicholas Goode]

Hello Ladies,

Tomorrow we will need to rig quickly so we can get some water time in. 
This week there will be 3 additional erg workouts.  They are as follows:
	1) 30 min. in the follow pattern 3min @24spm, 2min at 26spm, 1 		min at 28spm
	2) 2K This is at race pace, take it as a test. Be sure to 		warm up for at 
least 10 min on the erg before the Test.
	3) 4 x750 at race pace 1min rest then 6 x 250m at the 			following spm 
36,36,38,38,40,40 with 45 sec rest

I suggest doing the workouts earlier in the week and in order. Do not wait 
to do them. Also it is going to be important to not mess around when we get 
to morning practice.  We have 2 more weeks and we need as much water time 
as we can get.

Nick

--On Tuesday, April 21, 2009 8:57 AM -0400 Nicholas Goode 
<ng359004 at ohio.edu> wrote:

> I also need Jamilah's
>
> And here is how your teammates did. This will be reflected in who gets to
> seat race where.
>
> 					30 min		
> 			avg Sp.	meters	watts
> Ellen Lubbers	02:02.7	7337		189.6
> Stephanie Gibson	02:04.9	7206		179.9
> Jillian Starkey	2.09.5	6948		161
> Alyssa Hamm		02:12.4	6722		144.3
> Jessi Ziepfel	02:15.1	6662		141.9
> Shelly Bailey	02:15.1	6661		141.9
> Tegan Mason		02:15.1	6659		141.8
> Shanna DeJoseph	02:15.7	6634		141
> Jill Gostomski	02:17.3	6557		135.4
> Kelly Hughes	02:17.7	6534		133.9
> Sydney Randall	02:18.4	6502		132
> Hannah Croft	02:20.1	6424		127.3
> Lauren Sauer	02:20.3	6372		124.2
> Michelle Stroup	02:19.1	6414		118.1
> Stephanie DelRosal02:23.3	6281		118.9
> Erin Derosa		2.23.4	6278		118.8
> Katie O'Halloran	02:23.7	6265		118
> Lauren Conover	2.26.0	6164		112.4
> Jamilah McDowell			
> Rachael Krajewski			
> 			
>
>
> --On Tuesday, April 21, 2009 8:49 AM -0400 Nicholas Goode
> <ng359004 at ohio.edu> wrote:
>
>> Ladies,
>>
>> 1) I need rachael's info from the 30 min if I do not have it by tonight,
>> varsity doesn't practice.
>>
>> 2) The rest of the week the workout is as follows:
>> 	Wed: 5K for time
>> 	Thursday: 8 x 500m at race pace 1min rest
>> 			4 x 250m all out sprint 45 sec rest
>>
>> Next week I will tell you the extra workouts and suggest days.
>>
>> Nick
>> _______________________________________________
>> Ouwcrew-l mailing list
>> Ouwcrew-l at listserv.ohio.edu
>> http://listserv.ohio.edu/mailman/listinfo/ouwcrew-l
>
>
>
>
> _______________________________________________
> Ouwcrew-l mailing list
> Ouwcrew-l at listserv.ohio.edu
> http://listserv.ohio.edu/mailman/listinfo/ouwcrew-l