Sunday, January 08, 2006
Road to CDA 06 Weekly Plan 1/9 - 1/15
Base 1: Recovery Week
Goal is to back down bike a bit and fill in time with swim: should have around 10k for week
Run typically should be 25, but since I am recovering off injury and 20 past 2 weeks, I will try to get around 30 miles this week. All runs at slow pace. Treadmill runs will incorporate progressive incline like last week saturday's workout. Keep pace slow, but gradually increase to sub-threshhold HR throughout run. Will not exceed anaerobic threshold.
Monday: 40 min easy run, 20 min core before bed
Tues: 45-60 min easy run with drills after, then 45 min weight routine
wed: am: swim, 2k with drills
pm: Spin 65 min, 20 miles: 45 min Zone 1: 10 min Zone 2: 5 min Zone 3: 2 min cool down
thurs: am: 30 min easy run
pm: 3k swim with drills: will increase 16X50 and 16X25 to 24 each: still 500 wu
fri: pm: 6 mile run on treadmill
sat: am: swim 3k like thurs pm: Then 60 mile ride
sun: am: 8 mile run easy outside, weight routine/core after. Total workout time under 2.5 hrs
Goal is to back down bike a bit and fill in time with swim: should have around 10k for week
Run typically should be 25, but since I am recovering off injury and 20 past 2 weeks, I will try to get around 30 miles this week. All runs at slow pace. Treadmill runs will incorporate progressive incline like last week saturday's workout. Keep pace slow, but gradually increase to sub-threshhold HR throughout run. Will not exceed anaerobic threshold.
Monday: 40 min easy run, 20 min core before bed
Tues: 45-60 min easy run with drills after, then 45 min weight routine
wed: am: swim, 2k with drills
pm: Spin 65 min, 20 miles: 45 min Zone 1: 10 min Zone 2: 5 min Zone 3: 2 min cool down
thurs: am: 30 min easy run
pm: 3k swim with drills: will increase 16X50 and 16X25 to 24 each: still 500 wu
fri: pm: 6 mile run on treadmill
sat: am: swim 3k like thurs pm: Then 60 mile ride
sun: am: 8 mile run easy outside, weight routine/core after. Total workout time under 2.5 hrs
