Sunday, April 09, 2006
Road to CDA 06: Weekly Plan 4/10-4/16
Week of 4/10 - 4/16
M = Swim 5000 meter (5400 yds), run 4, elliptical 35'
T = Run 35 min slow, Bike for 25 miles, subthreshold hills or trainer
(CDA = 3 X 2 mile repeats, 2 mile wu, 1 mile cd for 9 miles total: can do 30 min upper body weights if motivated, but not critical)
W = Run 25-30 min easy in am, Bike in pm, TT intervals, 6 X 5 min with 5 min rest
(same for CDA group...get up and run before work)
T = Bike 60-80 (I am off until 3 pm).
(CDA group, get up and run easy 6 miles, 45-50 min. in morning, Swim 3500 in pm: Swim will be designed on shorter intervals and drills)
F= Bike 90 minutes outside or on trainer if raining. Can do 3 X 7 min moderate TT. Small chain ring and smallest rear gear : 39/12) NO big gear intervals. OR if outside off trainer, do 3-5 hill repeats and stay sub-threshold. (CDA same)
S = Big Brick Run 60/bike 120/run60/bike 120/run 30 (all in minutes) (CDA same)
S = Swim in late afternoon 2K. Spin easy 20 miles in morning. NO run (CDA same)
*This week should be up around 20+ hours
M = Swim 5000 meter (5400 yds), run 4, elliptical 35'
T = Run 35 min slow, Bike for 25 miles, subthreshold hills or trainer
(CDA = 3 X 2 mile repeats, 2 mile wu, 1 mile cd for 9 miles total: can do 30 min upper body weights if motivated, but not critical)
W = Run 25-30 min easy in am, Bike in pm, TT intervals, 6 X 5 min with 5 min rest
(same for CDA group...get up and run before work)
T = Bike 60-80 (I am off until 3 pm).
(CDA group, get up and run easy 6 miles, 45-50 min. in morning, Swim 3500 in pm: Swim will be designed on shorter intervals and drills)
F= Bike 90 minutes outside or on trainer if raining. Can do 3 X 7 min moderate TT. Small chain ring and smallest rear gear : 39/12) NO big gear intervals. OR if outside off trainer, do 3-5 hill repeats and stay sub-threshold. (CDA same)
S = Big Brick Run 60/bike 120/run60/bike 120/run 30 (all in minutes) (CDA same)
S = Swim in late afternoon 2K. Spin easy 20 miles in morning. NO run (CDA same)
*This week should be up around 20+ hours
