Sunday, February 19, 2006
Road to CDA Weekly Plan: 2/20 - 2/26 Base 3 Week 2
Week of feb 20-26: Base 3 week 2
M: Swim 4k, core
T: Run 4 in a.m. , 8 in p.m. with hill repeats like last week.
W: Run 6 in a.m., Swim 3-3500k pm. weights after
T: Run 12 pm, core after
F: Leave for california. Will be out of door 7am. Drive to 3pm, then bike 40 miles where ever we end up. May run 4 easy after if not too late.
S: Bike 40 in a.m. then leave for remainder of drive. 60 in p.m.
S: Bike 100-110 from lone pine, CA, Alabama hills and east slope of Sierra Nevada range
M (27th): From western edge of death valley, 40 in a.m. eat and sleep, 60 in p.m. Drive to Furnace creek, death valley.
T (28th): From Furnace creek, 200 ft below sea level on badwater road, 120 miles through death valley. Will have at least two climbs over 5000 ft.
W (1st). Ride in late morning 40-50 (ann will take day off if too tired). In early afternoon, drive to south lake tahoe.
T: snowboard EASY at heavenly, south lake tahoe. Hot tub and massage after.
F: snowboard , hot tub, massage.
S: Up in morning, drive to bend. Swim at Bend YMCA in evening.
S: Drive back to pdx. Try an easy 30-40 mile spin in late afternoon.
CDA group: For a local bike weekend of the 24th-26th, if you want to get a "mini camp"
F (24th), spin 40 miles easy
S (25th) 40 miles in a.m. 60 in p.m.
S (26th) 105-110
*NO running on these three days and NO swimming. You have to ride EASY on satuday for BOTH rides. Save the hill climbing for sunday. Monday the 27th will be OFF, tuesday will be a swim in the evening. Can run on Wed. evening. (march 1st)
M: Swim 4k, core
T: Run 4 in a.m. , 8 in p.m. with hill repeats like last week.
W: Run 6 in a.m., Swim 3-3500k pm. weights after
T: Run 12 pm, core after
F: Leave for california. Will be out of door 7am. Drive to 3pm, then bike 40 miles where ever we end up. May run 4 easy after if not too late.
S: Bike 40 in a.m. then leave for remainder of drive. 60 in p.m.
S: Bike 100-110 from lone pine, CA, Alabama hills and east slope of Sierra Nevada range
M (27th): From western edge of death valley, 40 in a.m. eat and sleep, 60 in p.m. Drive to Furnace creek, death valley.
T (28th): From Furnace creek, 200 ft below sea level on badwater road, 120 miles through death valley. Will have at least two climbs over 5000 ft.
W (1st). Ride in late morning 40-50 (ann will take day off if too tired). In early afternoon, drive to south lake tahoe.
T: snowboard EASY at heavenly, south lake tahoe. Hot tub and massage after.
F: snowboard , hot tub, massage.
S: Up in morning, drive to bend. Swim at Bend YMCA in evening.
S: Drive back to pdx. Try an easy 30-40 mile spin in late afternoon.
CDA group: For a local bike weekend of the 24th-26th, if you want to get a "mini camp"
F (24th), spin 40 miles easy
S (25th) 40 miles in a.m. 60 in p.m.
S (26th) 105-110
*NO running on these three days and NO swimming. You have to ride EASY on satuday for BOTH rides. Save the hill climbing for sunday. Monday the 27th will be OFF, tuesday will be a swim in the evening. Can run on Wed. evening. (march 1st)
