Sunday, March 26, 2006
Road to CDA 06: Weekly Plan 3/27 - 4/2
Week of 3/27 - 4/2 Building period
M: Swim 3-4K. My shoulders, A/C joint on left is killing me. May not be able to swim but will give it a shot. Will try to run SLOW on treadmill 30-45 minutes. Maybe some elevation if my calf is stable. Will try 1000 wu on swim, and sets of 200/100/50's
T: May or may not run. For CDA group, hill repeats 4 minutes X 6. Corbett hill should be enough elevation if starting down the street a little and going a few seconds over the crest. If I cant run or swim, I will do limited weights on what I can handle, and core. May double the core workout to 1 hour.
W: Off work until 4pm. Will ride 60-80 steady pace, rolling. Want to ride a steady 18-20 mph average. Will throw in 6 X 5 min spinervals. Will see how I feel.
CDA group: Spin 90 minutes. Do 30 m in warm-up. Then 6 X 5 min spinervals. Keep steady first 3 minutes, cadence of about 100, then inc. on 4th minute, and on final minute try to produce the burn in the quads. Focus on complete rotation.
T: Swim 3K: longer intervals, 500's: Will try to run 6 on TM after, depending on calf.
F: Morning spin 60 minutes. Will do 10 min wu. 3 X 7 min spinervals with 3 min rest. Then 12 minutes of sustained power, varying cadence from 80 to 100 every 2 minutes. 10 min cd.
S: Work 7a - 7p. Will do 30' core at home after work: CDA group, Duathlon race on Marine drive, 5k run, 12 mile ride, 5k run. You should all do this, then easy 40 after.
S: Bike 90-110, may try to run 8-10 easy first depending on calf. from PRC 8am. Then bike long after. CDA group should bike long with no pre-ride run.
*Next week we will be in Arizona and will bike long on saturday, then watch IM on sunday.
*The week after is a big brick. (4/15) Hope to run 60'/bike 40/run 60'/bike 40/run 30'
M: Swim 3-4K. My shoulders, A/C joint on left is killing me. May not be able to swim but will give it a shot. Will try to run SLOW on treadmill 30-45 minutes. Maybe some elevation if my calf is stable. Will try 1000 wu on swim, and sets of 200/100/50's
T: May or may not run. For CDA group, hill repeats 4 minutes X 6. Corbett hill should be enough elevation if starting down the street a little and going a few seconds over the crest. If I cant run or swim, I will do limited weights on what I can handle, and core. May double the core workout to 1 hour.
W: Off work until 4pm. Will ride 60-80 steady pace, rolling. Want to ride a steady 18-20 mph average. Will throw in 6 X 5 min spinervals. Will see how I feel.
CDA group: Spin 90 minutes. Do 30 m in warm-up. Then 6 X 5 min spinervals. Keep steady first 3 minutes, cadence of about 100, then inc. on 4th minute, and on final minute try to produce the burn in the quads. Focus on complete rotation.
T: Swim 3K: longer intervals, 500's: Will try to run 6 on TM after, depending on calf.
F: Morning spin 60 minutes. Will do 10 min wu. 3 X 7 min spinervals with 3 min rest. Then 12 minutes of sustained power, varying cadence from 80 to 100 every 2 minutes. 10 min cd.
S: Work 7a - 7p. Will do 30' core at home after work: CDA group, Duathlon race on Marine drive, 5k run, 12 mile ride, 5k run. You should all do this, then easy 40 after.
S: Bike 90-110, may try to run 8-10 easy first depending on calf. from PRC 8am. Then bike long after. CDA group should bike long with no pre-ride run.
*Next week we will be in Arizona and will bike long on saturday, then watch IM on sunday.
*The week after is a big brick. (4/15) Hope to run 60'/bike 40/run 60'/bike 40/run 30'
