Sunday, January 29, 2006
Road to CDA 06 Weekly Plan 1/30 - 2/5
Swim 9k/bike 200/run 40
M: 2k swim, weights/core, 4 mile easy run
T: 8 mile easy run
W Spin 2 hours, about 40, then 4 easy
T (off post call) am swim 2k+ , then Bike 65
F Run 6 in a.m , p.m. swim 3k, weights/core
S run 10, bike 70
S swim 2k, run 8, Spin 25 before dinner.
CDA Group: Swim 8k/bike 155/run 36-40
M: 2k swim, spin 30
T: 8 mile run
W: 3k swim, run 6 easy, weights
T: run 4(if time), then Spin 20 (65 min), core
F: a.m. run 4, p.m. swim 3k weights/core
S: run 8, bike 70
S: run 10, bike 35
Monday 2/6 off!!!
M: 2k swim, weights/core, 4 mile easy run
T: 8 mile easy run
W Spin 2 hours, about 40, then 4 easy
T (off post call) am swim 2k+ , then Bike 65
F Run 6 in a.m , p.m. swim 3k, weights/core
S run 10, bike 70
S swim 2k, run 8, Spin 25 before dinner.
CDA Group: Swim 8k/bike 155/run 36-40
M: 2k swim, spin 30
T: 8 mile run
W: 3k swim, run 6 easy, weights
T: run 4(if time), then Spin 20 (65 min), core
F: a.m. run 4, p.m. swim 3k weights/core
S: run 8, bike 70
S: run 10, bike 35
Monday 2/6 off!!!
