Monday, June 12, 2006
Road to CDA 06: Week plan 6/12 - 6/18/06 Peak week 2
Weekly Plan 6/12 - 6/18 Second peak week
Mon = Swim easy, long 45-60 min: Sauna 15'
Tues = Bike 3 hours around 60, run 8 (CDA group, bike 2 hours and run 4 after work)
this will be a steady continuous ride, no stops. Zone 1/2/3, nothing above zone 3. Brick run after, zone 2/3, may dip a couple of beats into zone 4. I work at 5pm so this will be done in late morning.
Wed: am swim 2k short intervals 100/50, some light core. Sauna 15'
pm run: short workout. 2.5 wu/2.5 cd. 6 X 2 min uphill repeats. Will work these into zone 5. Final 2 will be very hard. total should be around 8 miles
Thurs: Bike 25 at sauvie island. Will do 12 mile easy wu, few miles cd. 4 X 3 min spinervals very hard (scott mcmillan variation). Try to induce burn the first min and hold for 2 min. I suspect I will be up around 28 mph for these. Run 4 miles off bike. Sauna 15'
Friday: am core 30'. pm swim 4K long intervals: 1500/1000/500's
Sat: Run 14: 2 miles easy. progressive 4 mile blocks at Fairmont. First is at IM goal pace. Second 4 is 15-30 sec faster than IM marathon goal pace. Third is 30-45 sec faster than IM goal pace. Strict pace....no faster than 45 sec above goal pace. Should feel good after this run.
Sauna 15' after
Bike 90 min, 23-25 miles easy spin later, before dinner. Incorportate 4 X 90 sec efforts in final 15 minutes. Not all out. Efforts should be high cadence, 110 or so. Somewhere around 39/15 gear. Shift down so you are not going over 20 mph on these.
Sun: OFF
totals for 6 days
Swim = 8-9K
Bike = 110
Run = 34
Mon = Swim easy, long 45-60 min: Sauna 15'
Tues = Bike 3 hours around 60, run 8 (CDA group, bike 2 hours and run 4 after work)
this will be a steady continuous ride, no stops. Zone 1/2/3, nothing above zone 3. Brick run after, zone 2/3, may dip a couple of beats into zone 4. I work at 5pm so this will be done in late morning.
Wed: am swim 2k short intervals 100/50, some light core. Sauna 15'
pm run: short workout. 2.5 wu/2.5 cd. 6 X 2 min uphill repeats. Will work these into zone 5. Final 2 will be very hard. total should be around 8 miles
Thurs: Bike 25 at sauvie island. Will do 12 mile easy wu, few miles cd. 4 X 3 min spinervals very hard (scott mcmillan variation). Try to induce burn the first min and hold for 2 min. I suspect I will be up around 28 mph for these. Run 4 miles off bike. Sauna 15'
Friday: am core 30'. pm swim 4K long intervals: 1500/1000/500's
Sat: Run 14: 2 miles easy. progressive 4 mile blocks at Fairmont. First is at IM goal pace. Second 4 is 15-30 sec faster than IM marathon goal pace. Third is 30-45 sec faster than IM goal pace. Strict pace....no faster than 45 sec above goal pace. Should feel good after this run.
Sauna 15' after
Bike 90 min, 23-25 miles easy spin later, before dinner. Incorportate 4 X 90 sec efforts in final 15 minutes. Not all out. Efforts should be high cadence, 110 or so. Somewhere around 39/15 gear. Shift down so you are not going over 20 mph on these.
Sun: OFF
totals for 6 days
Swim = 8-9K
Bike = 110
Run = 34
