Monday, March 06, 2006
Road to CDA 06: Weekly Plan 3/6- 3/12
Weekly Plan: Base 3 Week 4, recovery.
Will not be such a recovery week because of coming off 3 days off from bike block. Will continue to rest by decreasing total hours, but will step up tempo just a bit if feel recovered.
M: Swim 3000
T: Day off of work. If raining, will spin indoors couple of hours easy, may swim 2K, may do weights. Will run in p.m. maybe hills, maybe easy. All depends on how I feel. Core during day.
W: morning run, 4-6 on TM. Controlled, progressive pace, not too hard.
evening, may run hills if didnt do it on tuesday. If not, will run easy 8. IF hills, will do 6 X 2 min.
T: Swim 3-4000 in p.m. then core. May run easy 4 in morning.
F: Run in pm. 8 easy or hills, depends on how legs feel. Need to feel fully recovered to do 2 hill workouts this week.
S: Have to work in a.m. will bike 80 in pm. may do 6 mile brick off bike depending legs.
S: Work all day until around 7pm. Will get 30' core in after, in evening.
Will not be such a recovery week because of coming off 3 days off from bike block. Will continue to rest by decreasing total hours, but will step up tempo just a bit if feel recovered.
M: Swim 3000
T: Day off of work. If raining, will spin indoors couple of hours easy, may swim 2K, may do weights. Will run in p.m. maybe hills, maybe easy. All depends on how I feel. Core during day.
W: morning run, 4-6 on TM. Controlled, progressive pace, not too hard.
evening, may run hills if didnt do it on tuesday. If not, will run easy 8. IF hills, will do 6 X 2 min.
T: Swim 3-4000 in p.m. then core. May run easy 4 in morning.
F: Run in pm. 8 easy or hills, depends on how legs feel. Need to feel fully recovered to do 2 hill workouts this week.
S: Have to work in a.m. will bike 80 in pm. may do 6 mile brick off bike depending legs.
S: Work all day until around 7pm. Will get 30' core in after, in evening.
