Sunday, April 02, 2006
Road to CDA 06: Weekly Plan 4/3 - 4/9
Weekly Plan 4/3 - 4/9
M: Swim 3-4k/weights
T: Spin 65 min if cant run, core
W: Ride 80-110 if decent weather, may spin 3 hours
T: core am, pm swim 3k, may run 30' slow
F: am run or swim, weights
S: Fly to AZ. Will try to be on bike by 2pm, bike until dusk
S: IM AZ, watch scott, sarah and kelly kick ass. May try a short run in late afternoon, after finish.
*CDA Group: Tuesday start Fairmont runs: 8 X 800 with 2-2:15 rest 400 jog between. 2 wu/2cd.
Start TT intervals wed or thurs (will start with 10 mile wu/10cd: 6 X 3 min HARD spins, 5 min rest between)
Ride Swim 3K, then ride 80-100
Run 14 easy/slow on sunday, NO RIDE
*Next week (week of 4/10) will be a bigger week, plan is a big 7.5 hour brick on weekend
*Week after (week of 4/17) I work nights, 4pm each day. Will be a big bike week as I have my days free.
M: Swim 3-4k/weights
T: Spin 65 min if cant run, core
W: Ride 80-110 if decent weather, may spin 3 hours
T: core am, pm swim 3k, may run 30' slow
F: am run or swim, weights
S: Fly to AZ. Will try to be on bike by 2pm, bike until dusk
S: IM AZ, watch scott, sarah and kelly kick ass. May try a short run in late afternoon, after finish.
*CDA Group: Tuesday start Fairmont runs: 8 X 800 with 2-2:15 rest 400 jog between. 2 wu/2cd.
Start TT intervals wed or thurs (will start with 10 mile wu/10cd: 6 X 3 min HARD spins, 5 min rest between)
Ride Swim 3K, then ride 80-100
Run 14 easy/slow on sunday, NO RIDE
*Next week (week of 4/10) will be a bigger week, plan is a big 7.5 hour brick on weekend
*Week after (week of 4/17) I work nights, 4pm each day. Will be a big bike week as I have my days free.
