Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 28, 2005
Sep 15, 2005
Sept. 15th, 2005 G.E.T. Junior Conditioning Program
9/15/05 13:15
Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170
After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13
3292m Watts 137
Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters
Last fifteen minute piece was 22-24-20
Erin 157-2:29 166-2:34 169-2:33
2944 meters Watts 98
one leg alternating for ten minutes 2:41 2756 meters
HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.
Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16
3175m Watts 122.9 3101 meters
Claudia 2:11 no Heart Rate 2:10 2:06
3466 m Watts 159. 3109
Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.
Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.
Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.
Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.
Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.
XENO
Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170
After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13
3292m Watts 137
Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters
Last fifteen minute piece was 22-24-20
Erin 157-2:29 166-2:34 169-2:33
2944 meters Watts 98
one leg alternating for ten minutes 2:41 2756 meters
HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.
Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16
3175m Watts 122.9 3101 meters
Claudia 2:11 no Heart Rate 2:10 2:06
3466 m Watts 159. 3109
Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.
Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.
Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.
Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.
Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)
Sep 28, 2005
One of a very few indoor rowing sites!
http://www.chicagoindoorrowing.com/
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 15, 2005
Sept. 15th, 2005 G.E.T. Junior Conditioning Program
9/15/05 13:15
Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170
After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13
3292m Watts 137
Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters
Last fifteen minute piece was 22-24-20
Erin 157-2:29 166-2:34 169-2:33
2944 meters Watts 98
one leg alternating for ten minutes 2:41 2756 meters
HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.
Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16
3175m Watts 122.9 3101 meters
Claudia 2:11 no Heart Rate 2:10 2:06
3466 m Watts 159. 3109
Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.
Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.
Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.
Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.
Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.
XENO
Today we rowed three times fifteen minutes: 5'+5+5' at stroke rates 18-20-22. Target heart rates were HR 160, 165, 170
After the first 15' piece: Alyssa 160-2:18 165-2:23 170-2:13
3292m Watts 137
Second piece with one leg at a time for the first ten minutes, remaining five minutes with both legs 3006 meters
Last fifteen minute piece was 22-24-20
Erin 157-2:29 166-2:34 169-2:33
2944 meters Watts 98
one leg alternating for ten minutes 2:41 2756 meters
HR 167 2.4 Lactate Slightly High slightly high for aerobic workout. Therefore target heart rate shall be no higher than 165 heart beats per minute.
Allison 164 after five minutes which was slightly high by four heart beats. After the second five minutes 164-2:16 173-2:16
3175m Watts 122.9 3101 meters
Claudia 2:11 no Heart Rate 2:10 2:06
3466 m Watts 159. 3109
Allison: Less Lay back and drive legs first. This way you will avoid starting the stroke by opening the back early. You made good improvement with your finish position. The bungee worked great for you. Your posture was much better at the catch.
Alyssa. I like your straight arms when you drive the legs. Make sure you stay consistent with your grip at the finish. Remember to slightly support your back more. I think it became obvious when we talked about this change in posture during your horizontal row.
Erin. You are utilizing your length well. Still at the catch you can easily find a couple more inches by compressing the legs more and rolling a bit more onto the balls of you feet.
Claudia make sure that you hold your handle more in the finger tips. Like this the stroke will be longer at the catch and you will able to utilize your lat muscles longer for a stronger finish. Be careful not to carry your right hand higher on the recovery than your left.
Thank you for your trust in me. It is a pleasure to coach you and I wish you all the best for your ten K tomorrow.
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)