Sunday, January 01, 2006
Road to CDA 06 Weekly Plan
Week of 1/2-1/8
Goal: Bike 120, run 40, swim 6K
Run goal will not be met by me or ann. Ann broke her 4th toe saturday night. I will not push my calf, which is now feeling nearly normal. I will keep it easy and see how it goes.
Mon: off of work: Will ride 2.5-3 hrs, 40-50 miles. Swim drills, 2k: 4-6 milerun, weight routine
Tues: Easy 6-8 mile run: Core after at home, 30 min
Wed: morning swim, will start to cut drills to 50 yd, and start more 50's: 2 k total
afternoon: spin 30 miles. 30 min at 170W, 30 at 200W, final 30min at 220W, 5 min cd.
Thurs: Run easy 6-8, core at home
Fri: Swim 2k, no drills, will try 300 wu, 100 cd: 32 X 50: Then TM run4 miles progess pace from 8 to 7 over final 3 miles if calf holds up.
Sat: Work in am: will ride 40-60, weight routine after 4 mile easy run on TM
Sun: Work 7a-7p, then call until morning. Will take day off.
Goal: Bike 120, run 40, swim 6K
Run goal will not be met by me or ann. Ann broke her 4th toe saturday night. I will not push my calf, which is now feeling nearly normal. I will keep it easy and see how it goes.
Mon: off of work: Will ride 2.5-3 hrs, 40-50 miles. Swim drills, 2k: 4-6 milerun, weight routine
Tues: Easy 6-8 mile run: Core after at home, 30 min
Wed: morning swim, will start to cut drills to 50 yd, and start more 50's: 2 k total
afternoon: spin 30 miles. 30 min at 170W, 30 at 200W, final 30min at 220W, 5 min cd.
Thurs: Run easy 6-8, core at home
Fri: Swim 2k, no drills, will try 300 wu, 100 cd: 32 X 50: Then TM run4 miles progess pace from 8 to 7 over final 3 miles if calf holds up.
Sat: Work in am: will ride 40-60, weight routine after 4 mile easy run on TM
Sun: Work 7a-7p, then call until morning. Will take day off.
