Sunday, February 26, 2006
Road to CDA 06: Weekly Plan 2/27-3/5: Base 3 Week 3
Week of feb 27 - mar 5: Base 3 week 3
M: Swim somewhere in auburn/sacramento: may ride in afternoon. 100% chance of heavy rains all day. Will try to ride 40-60 in afternoon.
T: Rain supposed to continue through the afternoon. Will be on bike by 10am, ride until 5-6pm depending on weather. Will try to get at least 80
W: Bike 100-120, drive to lake tahoe.
T: Snowboarding at Heavenly, south lake tahoe
F: Snowboarding
S: Depending on weather, may run slow in morning, 30 min. May stop on road to ride on the way home, if still daylight. If so, will ride near Mt Shasta.
S: Run 8 very easy in morning, then ride 40 depending on weather.
CDA Group: Try to repeat from last week, except on saturday, depending on weather, try to run 90 min easy-slow, then ride 80. Week should be similar but keep emphasis on cycling. Do 2 hill sessions, T/F and extend hills to 90 seconds length X 8. Goals are 200 on bike, 40 run and 6k swim. Swim can be 4k swims +2k. 2 of the hill sesson runs should be 9 miles each, then 12 on saturday before ride. That leaves 8 on sunday and an easy 4 miler during the week. For bike, 100 on saturday, 40 on sunday leaves 60 miles of cycling during the week. I would suggest 2X30 milers, maybe on trainer. No weights this week. limited core.
M = Swim 4k
T = Run 4 in am , 9 in pm
W = Spin 30 miles on trainer, core at home
T = Swim 2k in morning, 30 miles on trainer in pm.
F = Run 9 in pm, core at home after
S = Run 12, then bike 100
S = Run 8, then bike 40.
M: Swim somewhere in auburn/sacramento: may ride in afternoon. 100% chance of heavy rains all day. Will try to ride 40-60 in afternoon.
T: Rain supposed to continue through the afternoon. Will be on bike by 10am, ride until 5-6pm depending on weather. Will try to get at least 80
W: Bike 100-120, drive to lake tahoe.
T: Snowboarding at Heavenly, south lake tahoe
F: Snowboarding
S: Depending on weather, may run slow in morning, 30 min. May stop on road to ride on the way home, if still daylight. If so, will ride near Mt Shasta.
S: Run 8 very easy in morning, then ride 40 depending on weather.
CDA Group: Try to repeat from last week, except on saturday, depending on weather, try to run 90 min easy-slow, then ride 80. Week should be similar but keep emphasis on cycling. Do 2 hill sessions, T/F and extend hills to 90 seconds length X 8. Goals are 200 on bike, 40 run and 6k swim. Swim can be 4k swims +2k. 2 of the hill sesson runs should be 9 miles each, then 12 on saturday before ride. That leaves 8 on sunday and an easy 4 miler during the week. For bike, 100 on saturday, 40 on sunday leaves 60 miles of cycling during the week. I would suggest 2X30 milers, maybe on trainer. No weights this week. limited core.
M = Swim 4k
T = Run 4 in am , 9 in pm
W = Spin 30 miles on trainer, core at home
T = Swim 2k in morning, 30 miles on trainer in pm.
F = Run 9 in pm, core at home after
S = Run 12, then bike 100
S = Run 8, then bike 40.
