Monday, May 01, 2006
Road to CDA 06: Weekly Plan (5/1 - 5/7)
Weekly Plan for 5/1 - 5/7
M= Swim 3500-5K. Longer intervals. Pace will be a little slower, near race pace. Core after.
T= p.m speedwork. Plan is to Run 3 X 3 mile intervals with slow 440 jog between. 2.5 mile wu and 2 mile cd. Total 14 miles
W = a.m. Run 30-40 minutes easy.
p.m. = Skyline ride 25-30 miles, easy. Will work 2-3 hills only.
T = a.m. core, p.m. Swim 3-4000, shorter intervals, 200's, 100's, 50's
F = post call day off. Will do light weights and core. 45 min easy run. Then drive to Bend
S = Start of Big Week. Plan is to run 12-14 then ride 80 easy
S = Ride 100
Swim = 8K
Bike = 210 miles
Rim = 36-40 miles
CDA group: No real difference in what I am doing this week. You can pull back the swim 500 or so yards. Everything else is the same.
M= Swim 3500-5K. Longer intervals. Pace will be a little slower, near race pace. Core after.
T= p.m speedwork. Plan is to Run 3 X 3 mile intervals with slow 440 jog between. 2.5 mile wu and 2 mile cd. Total 14 miles
W = a.m. Run 30-40 minutes easy.
p.m. = Skyline ride 25-30 miles, easy. Will work 2-3 hills only.
T = a.m. core, p.m. Swim 3-4000, shorter intervals, 200's, 100's, 50's
F = post call day off. Will do light weights and core. 45 min easy run. Then drive to Bend
S = Start of Big Week. Plan is to run 12-14 then ride 80 easy
S = Ride 100
Swim = 8K
Bike = 210 miles
Rim = 36-40 miles
CDA group: No real difference in what I am doing this week. You can pull back the swim 500 or so yards. Everything else is the same.
