Sunday, February 12, 2006
Road to CDA Weekly Plan: 2/13 - 2/19
Base 3 Week 1
Total Swim = 8k, Bike = 150, Run = 44
Total w/c 2 weight sessions and 3 core.
M: Run in am: 4 miles TM, progressive pace from 7:30-6. Swim 3-4k in pm (will do 100's/50's). Core after
T: Ride in am: about 60 miles (day off), then weights. Run in pm: Start hill intervals. Will do 2 mile wu/cd: 6 X 30-45 sec uphill repeats. Goal is to reach a couple of heartbeats higher on each interval, the final one of which will be highest HR.
W: pm: Swim 2k continuous long swim. Then run 6 after
T: am: weights 45 min. pm: spin 30. Core after
F: Run 6 will do short hills again, 3 les easy first, then 8X30-45sec hill repeats, 2 mile cd.
S: Depending on weather, ride 60-80. May run long, 12 before.
S: Run in am at PRC 8 easy recovery. Swim later. May flip ride from sat and swim today depending on weather. Core before dinner.
CDA Group:
M: Swim 3k, weights/core after
T: Run6 in pm, start hill repeats.
W: Run 4 in morning, or 30 minutes. Spin 30 in p.m.
T: Swim 3k, weights/core, keep weights light! Sets of 20-25X2
F: Run 4 in morning: Run tuesday's run workout in evening.
S: Run 12, then bike 60-80
S: Run 8, then bike 40 easy, swim 2k continuous in afternoon.
Total Swim = 8k, Bike = 150, Run = 44
Total w/c 2 weight sessions and 3 core.
M: Run in am: 4 miles TM, progressive pace from 7:30-6. Swim 3-4k in pm (will do 100's/50's). Core after
T: Ride in am: about 60 miles (day off), then weights. Run in pm: Start hill intervals. Will do 2 mile wu/cd: 6 X 30-45 sec uphill repeats. Goal is to reach a couple of heartbeats higher on each interval, the final one of which will be highest HR.
W: pm: Swim 2k continuous long swim. Then run 6 after
T: am: weights 45 min. pm: spin 30. Core after
F: Run 6 will do short hills again, 3 les easy first, then 8X30-45sec hill repeats, 2 mile cd.
S: Depending on weather, ride 60-80. May run long, 12 before.
S: Run in am at PRC 8 easy recovery. Swim later. May flip ride from sat and swim today depending on weather. Core before dinner.
CDA Group:
M: Swim 3k, weights/core after
T: Run6 in pm, start hill repeats.
W: Run 4 in morning, or 30 minutes. Spin 30 in p.m.
T: Swim 3k, weights/core, keep weights light! Sets of 20-25X2
F: Run 4 in morning: Run tuesday's run workout in evening.
S: Run 12, then bike 60-80
S: Run 8, then bike 40 easy, swim 2k continuous in afternoon.
