Monday, April 17, 2006
Road to CDA 06: Weekly Plan (4/17 - 4/23) Time for a big week
Weekly plan 4/17 - 4/23
Build 2 Week 3
Will be a recovery week the first 2 days to some extent for CDA group
I work nights all week, 4-10p so will have more time in the day.
Monday: Swim 3-4K, longer intervals: 1000/500's, 100 pace of 1:30-35(cda group same)
Tues: Abs core in am, then ride 60 easy (cda group ride 30 miles easy stay Zone 1)
Wed: am ride 4 hours, 60 is goal will do loop on sauvie, 10 mile TT IM pace (cda group long TT at sauvie. This will be modest pace, IM pace for 10 miles. Do 12 mile wu and 8 mile cd for 30 total)
Thurs: am 30 min core, then easy run 6 miles, then swim 4k, shorter speed work (cda group am swim 2K short 100's - 50's: pm run fairmont speed work. 2 mile wu/1 cd: 2 X 3 X 2 mile with 2:30 slow 400 jog between)
Fri: am weight session, then easy run 4 miles , ride 40 with some hills. Drive to Sunriver after work? (cda group am 4-6 miles slow, pm swim 3k with some mixed intervals 200's/300's/100: Then weight session)
Sat: Run easy 12 miles (cda group run 16) Then bike 80 easy
Sun: Bike 80: 30 easy, then 3 X 30 min IM pace TT intervals. Will be IM pace to 1-1.5 mph slower, no faster. Spin easy 10 min between. 15 mile cd. (cda group same)
* Weekend workout may change depending on progression during week.
Build 2 Week 3
Will be a recovery week the first 2 days to some extent for CDA group
I work nights all week, 4-10p so will have more time in the day.
Monday: Swim 3-4K, longer intervals: 1000/500's, 100 pace of 1:30-35(cda group same)
Tues: Abs core in am, then ride 60 easy (cda group ride 30 miles easy stay Zone 1)
Wed: am ride 4 hours, 60 is goal will do loop on sauvie, 10 mile TT IM pace (cda group long TT at sauvie. This will be modest pace, IM pace for 10 miles. Do 12 mile wu and 8 mile cd for 30 total)
Thurs: am 30 min core, then easy run 6 miles, then swim 4k, shorter speed work (cda group am swim 2K short 100's - 50's: pm run fairmont speed work. 2 mile wu/1 cd: 2 X 3 X 2 mile with 2:30 slow 400 jog between)
Fri: am weight session, then easy run 4 miles , ride 40 with some hills. Drive to Sunriver after work? (cda group am 4-6 miles slow, pm swim 3k with some mixed intervals 200's/300's/100: Then weight session)
Sat: Run easy 12 miles (cda group run 16) Then bike 80 easy
Sun: Bike 80: 30 easy, then 3 X 30 min IM pace TT intervals. Will be IM pace to 1-1.5 mph slower, no faster. Spin easy 10 min between. 15 mile cd. (cda group same)
* Weekend workout may change depending on progression during week.
