Sunday, April 23, 2006
Road to CDA 06: Weekly Plan (4/24 - 4/30) Time to Rest
Weekly Plan for 4/24 - 4/30
Build 2 recovery (recovery type workouts for 5 days)
M = Swim 3500-5000: 500 wu, 300 drills, then 2 x 500/30, 1000/30, 1500: 200 cd (CDA group, consider, 500 wu, 300 drills, 1000/30, 2 X 500/30, with 200 cd mixed stroke
T = Speedwork at fairmont: CDA group will run 6 mile tempo run around 1/2 marathon pace. In zones 3-5 for first 4 miles, final 2 miles in zone 5a. I may alternate each 800 at tempo pace, then pull back to zone 2 for 800, ect so as to not to stress hamstrings too much.
W = morning 30 min run...slow+ 15-30 min abs/low back core. Afternoon TT intervals at Sauvie. This will be a shorter workout than usual. 1 lap warmp up (12 miles) then 4 X 5 min TT with 3 min rest spin. easy cd.
T = morning 4 mile run...slow.
Afternoon, swim 3k: 500 wu+ 100 kick board, 10X100/30, 3X200/40, 12X50/15, 200 mixed stroke cd. Weight session, light and high reps, 2 sets of 20 on each.
F = morning 30 min abs/low back core. Afternoon, spin easy 90 minutes with 4 X 90 second cadence intervals (keep cadence 100-110) in the final 15 minutes (take 90 seconds equal rest between)
S= Long run 18-20
S = Long ride 100-110 easy group ride with hills.
Build 2 recovery (recovery type workouts for 5 days)
M = Swim 3500-5000: 500 wu, 300 drills, then 2 x 500/30, 1000/30, 1500: 200 cd (CDA group, consider, 500 wu, 300 drills, 1000/30, 2 X 500/30, with 200 cd mixed stroke
T = Speedwork at fairmont: CDA group will run 6 mile tempo run around 1/2 marathon pace. In zones 3-5 for first 4 miles, final 2 miles in zone 5a. I may alternate each 800 at tempo pace, then pull back to zone 2 for 800, ect so as to not to stress hamstrings too much.
W = morning 30 min run...slow+ 15-30 min abs/low back core. Afternoon TT intervals at Sauvie. This will be a shorter workout than usual. 1 lap warmp up (12 miles) then 4 X 5 min TT with 3 min rest spin. easy cd.
T = morning 4 mile run...slow.
Afternoon, swim 3k: 500 wu+ 100 kick board, 10X100/30, 3X200/40, 12X50/15, 200 mixed stroke cd. Weight session, light and high reps, 2 sets of 20 on each.
F = morning 30 min abs/low back core. Afternoon, spin easy 90 minutes with 4 X 90 second cadence intervals (keep cadence 100-110) in the final 15 minutes (take 90 seconds equal rest between)
S= Long run 18-20
S = Long ride 100-110 easy group ride with hills.
