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UVRF-Leb Crew Virtual Spring Race Series!
04/21/2020
2020 UVRF-Lebanon Crew Virtual Spring Race Series Host: UVRF-Lebanon...
Virtual Erg Workouts!
03/22/2020
On Memorial Day, Monday, May 25, the virtual erg workout will be...
 
UVRF-Leb Crew Virtual Spring Race Series!

2020 UVRF-Lebanon Crew Virtual Spring Race Series

Host: UVRF-Lebanon Crew

Competing Teams: Hollis-Brookline, Souhegan, Manchester Rowing Alliance

[Additional Teams 5/16 & 25 - Bayview Academy, Hanover HS]

Distance: 1500m

Winner: Best Average Boat 1500m time in Category

 

Saturday, April 25 - 12:00 - 1:30 Boys and Girls 1V4+s and Boys N2x - RESULTS: UVRF-Leb Crew wins Girls and Boys 1V4+ and Novice Boys Double; Andrew Duany, Indy Kopp and Sawyer Weale posted fastest times of the day in their category (Boys 1V; Girls 1V; Novice Boys)

Saturday, May 2 - 12:00 - 1:30 Boys and Girls 2&3V4+s, Boys Girls N4+ RESULTS: UVRF-Leb Crew wins Girls and Boys 2V4+ and Novice Girls Double; Micah Achmoody, Ellen Wolstenholme and Sidney Curven posted fastest times of the day in their category (Boys 2V; Girls 2V; Novice Girls 2x)

Saturday, May 16 - G1V and B1V, Novice Boys

Saturday, May 23 - B&G2v and Novices Girls

Spectators welcome, by ZOOM invitation only

 

Questions?  Email UVRF-Leb Crew Head Coach Carin Reynolds @ carin.reynolds@gmail.com


by posted 04/21/2020
Virtual Erg Workouts!

On Memorial Day, Monday, May 25, the virtual erg workout will be at 7AM.  We will return to the 6:30 AM time on Wednesday.

UVRF is pleased to announce a spring series of virtual erg workouts!  Using zoom, Coach Linda Muri will hold 1-hour sessions M, W, and F at 6:30 AM from Monday March 23 through Friday, May 29.  There is no cost to join these sessions - they are a benefit of membership in UVRF.  So if you have not yet renewed your membership for 2020, what better time than now?! 

If you cannot make it to the 6:30 AM sessions, recordings of each session are available.  Please contact uppervalleyrc@gmail.com for more infomation.

Workout information

CD - Cool Down

r - rest

SR - Stroke Rate

WU - Warm Up

‘ - minutes

“ - seconds

Workouts for Monday 5/18, Wednesday 5/20, and Friday 5/22

Monday - steady state/low intensity.

Easy Warm Up for 5’ before pieces. 9/8/7/6/5/4/3/2/1’, 1’r SR20/20/22/22/22/24/24/26/26.

Wednesday - medium to medium-hard intervals.

5x 10:00 as 4x(2’/30”), 2'r, 1. WU, 2-5. SR22/26-28 - 2' steady state, 30" hard. Make sure you hold your steady state pace when you come off the 30” hard (no paddling till the rest between 10’ pieces).

Friday - shorter and shorter intervals.

Warm Up at 6:30am for 10:00, 2’r, then 2x10’, 5’r, 2x6’, 5’r, then Cool Down 3’. WU 10:00, 2’r, 10:00 as 5x(:20/1:40), 5’r, 10:00 as 5x(:15/1:15), 5’r, 6:00 as 5x(:12'/1:00), 5’r, 6:00 as 6x(:10/:50), 3'CD.


by posted 03/22/2020
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