Sunday, January 22, 2006
Road to CDA 06: Weekly plan, Base 2 week 2
Will likely have more bike miles than originally anticipated due to my night shift assignment and I will have every day off until 4pm. Will keep working on the run to get stronger. Need at least 2 weight sessions this week and 3 core. Those running CDA, weekly ideas are below my plan.
Mon a.m. Ride 40, then weights/core
Tues a.m. Swim 3k, Run 8 afternoon
Wed a.m. Run 6, Ride 60, core
Thurs a.m. Swim 3k, Run 8 on TM
Fri a.m. Easy 8 mile run, weights/core
Sat a.m. Swim 3k, Ride 60-70 hills
Sun run 10 easy
5 runs w/o calf pain is good sign. Thursday TM run will be like last week's TM run w/ incline and progressive through Zones 1-4. However, this week I will focus more on pace increases instead of incline to increase HR since calf is feeling pain free. Wont push it,
I wont go over 7 min pace.
totals swim 9-10k
bike 160-175
run 40
CDA Blog group:
mon: Swim at least 3k, no run, weights/core
tues: run 10 easy
wed am run 4 miles: pm spin 30 miles (90-105 min) all Zones 1 and 2
thurs swim 3k, run 6-8 TM after 2 mile easy wu, do incline progression like my friday workout. try to adjust pace at a fixed incline to go from zones 2,3 and 4, then back down,
fri run 6 easy outside or tm, weights/core
sat swim 3k, then 60-70 ride w/ hills
sun a.m run 6 SLOW, then 40 mile easy ride, 2.5 hours
Totals = swim, 9k, bike 130-40, run 40, 2 weight sessions
*This is week 2: after week 3, you'll understand what "rest-recovery week" means!
Mon a.m. Ride 40, then weights/core
Tues a.m. Swim 3k, Run 8 afternoon
Wed a.m. Run 6, Ride 60, core
Thurs a.m. Swim 3k, Run 8 on TM
Fri a.m. Easy 8 mile run, weights/core
Sat a.m. Swim 3k, Ride 60-70 hills
Sun run 10 easy
5 runs w/o calf pain is good sign. Thursday TM run will be like last week's TM run w/ incline and progressive through Zones 1-4. However, this week I will focus more on pace increases instead of incline to increase HR since calf is feeling pain free. Wont push it,
I wont go over 7 min pace.
totals swim 9-10k
bike 160-175
run 40
CDA Blog group:
mon: Swim at least 3k, no run, weights/core
tues: run 10 easy
wed am run 4 miles: pm spin 30 miles (90-105 min) all Zones 1 and 2
thurs swim 3k, run 6-8 TM after 2 mile easy wu, do incline progression like my friday workout. try to adjust pace at a fixed incline to go from zones 2,3 and 4, then back down,
fri run 6 easy outside or tm, weights/core
sat swim 3k, then 60-70 ride w/ hills
sun a.m run 6 SLOW, then 40 mile easy ride, 2.5 hours
Totals = swim, 9k, bike 130-40, run 40, 2 weight sessions
*This is week 2: after week 3, you'll understand what "rest-recovery week" means!
