Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community


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MONDAY RUN TEST GROUPS

We will conduct the run tests in three groups below. Here’s how it works:
Start times for groups will be: 6:40, 7:02, 7:24. We would like to have the tests finished by the time students start filtering into school so as not to impede anyone, so the third group should be ready to go possibly a minute or two before 7:24. Our fastest runner last year did 12:24, with many/most finishing under 20 minutes. If anyone is still running at the 22 minute mark, we will continue timing you to the finish, but will start the next group. Runners must be at the start line on the third floor 2 minutes before the start of your group, so warmups will need to be completed by then. The ergs and bikes are available for warming up prior to the test.
The test is 12 laps of the third floor, complete perimeter. Pete, Tom & Mike will be counting laps and timing 3-4 runners each, so switching groups is not an option. Once finished, please use one of the cross hallways to cool down, staying off the course. If you are arriving at the third floor in the midst of a test, please be aware and careful when you open doors to the hallway, so as not to “door” a runner!
Proceed to the gym for a stretching session following your test.

GROUP 1–6:40AM START TIME
Maddy D
Cecilia
Ryann
Liam
Max
Owen
Zaiga
Kate M
Serena
Fiora

GROUP 2–7:02AM START TIME
Liv
Maggie
Erin M
Robin
Celina
Derek
Geon
Meegan
Becca
Maddy B
Sequoia
Jesse
Alex

GROUP 3–7:24 START TIME
Caroline
Aleah
Vicky
Maddy T
Kevin
Ethan F
McCartney
Charlotte
Ethan
Derek
Geon


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THEME THURSDAY/DEPOSIT/TESTING DATES/6K TEST SCHEDULE

The theme this Thursday will be BLUE DAY.  (because everyone is feeling ‘blue’ about Testing Week!

Thanks to those who brought in their $50 deposits.  To those who haven’t submitted yet, please do so.

Given the break in at the school yesterday, we will do Tuesday’s test schedule on Friday (novice 2500 metre test with rate capped at 20-22), and the seniors flex tests.  Monday will be the run test for all. Thursday’s test sked remains the same. There are two equal-sized groups below. I want to make sure we’re using the best ergs for the tests, which is why the groups are so small. Group one shows up at the regular time. Group two may show up at 7am.

GROUP ONE
Maddy B
Meegan
Zaiga
Alex
Becca
Ethan L

GROUP TWO
Kate M
Serena
Sequoia
Fiora
Charlotte
Jesse

Here is the schedule for the 6K tests on Thursday.
GROUP ONE
6:30AM-run Warmup, 5′ erg warmup
6:45AM TEST START GROUP ONE
GROUP TWO
7AM-run warmup, 5′ warmup as soon as group one is finished at approx 7:10
7:15AM-TEST START GROUP TWO

FRIDAY
NOVICE 2500 METRE TEST SCHEDULE. Rate is capped at 20-22. Avg rate at the end of the test must show 22 spm (strokes per minute) or the test will not be valid.
GROUP ONE
6:30AM-run Warmup, 5′ erg warmup
6:45AM TEST START GROUP ONE
GROUP TWO
6:50AM-run warmup, 5′ warmup as soon as group one is finished at approx 7:00
7:05AM-TEST START GROUP TWO
GROUP THREE
7:10-run warmup, 5′ warmup as soon as group two is finished at approx 7:20
7:25-TEST START GROUP THREE

FRIDAY GROUPS
GROUP ONE
Caroline
Alia
Vicky
Maddie T
Kevin
Ethan F
McCartney

GROUP TWO
Liv
Maggie
Erin M
Robin
Celina
Derek
Geon

GROUP THREE
Maddie D
Cecilia
Ryann
Liam
Max
Owen


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YOGA MATS/CHEQUES/TESTING

Barring any overnight break-ins at the school, our second session of yoga will happen on Wednesday.  Please remember to bring mats!

Please remember that $50 deposit cheques are now due.

Mike, Pete and I will have a quick chat about making up this morning’s missed tests due to the aforementioned break-in at the school this morning.  I will confirm later this week.     Thursday’s tests (Experienced 6K, Novice Flex) will go ahead as scheduled.


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STAIRS RECAP/TESTING WEEK INFO

Great job this morning on the stairs.  Your reward was the sunrise, and also seeing some deer running across the golf course!

These sessions will be VERY beneficial to us!  Two things to note:  1.  They can be a bit slippery after rain, so be careful, especially coming down.  Make sure you have a hold on the handrail; 2.  You should be noticing stiffness and soreness subsiding at the end of the third week.  This is good.  Continue to use a combo of ice and heat, as well as massaging stiff muscles.  If you’ve pulled something, STOP!  You don’t want to aggravate it; 3.  Make sure you attend the stretch session post-run in the gym.

TESTING WEEK
Testing begins on Friday for the Experienced rowers, with novices starting their testing on Monday. The reason we do these tests is, A) to get a broader view of the athlete & to see what you’re good at and what can be improved. And B) so that YOU can see your improvement in terms of raw numbers.

FRIDAY: Experienced strength tests (Plank-max time, Static chin hold-max time, Wall sit-max time, max push ups, Leg press max weight)

MONDAY: Experienced 2K tests, Novice flex tests (7 tests to measure flexibility)

TUESDAY: Experienced flex tests, Novice 2500 metre erg test rate capped 20-22.

WEDNESDAY: No testing–TEAM YOGA!

THURSDAY: Experienced 6K erg tests, Novice strength tests (same tests as above)

FRIDAY: All team run tests in three equal sized groups. 12 laps of the third floor.

Any questions, please let me know.

 


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BIKES ARE IN & SPIN CLASSES ARE IMMINENT!

10 excercise bikes have arrived in the gym and we will soon be incorporating spin classes into our training program. We will proceed as scheduled for the rest of this week and next. Spinning will begin the week after testing.

Please forward me ONE fast-paced song, ONE medium paced song and ONE slow paced song each that you would like added to the playlist.

For those who’ve never sone a spin class before, you’re in for a treat! It’s one of the best cross training tools out there.