Monday, June 05, 2006
Road to CDA06: Weekly Plan 6/5 - 6/11
Weekly Plan. Peak Week.
M = ride 25 easy with 8 X 30" pick ups in the middle. 12 min. Sauna
T = Swim 2K in am, 12 min Sauna if not on monday. Track work. 24 X 440 alternating pace. Zone 5 for hard 440, Zone 3/4 for "rest" 440 (CDA group) I will probably just run slow-easy 8 miles. I may run a TM workout easy but use incline to gain high HR into Zone 5 for 80 sec X 12 to simulate the CDA group's track workout.
W = Run 4 easy in a.m. Sauna 12 min Pilates 30 minutes. Ride 25-30 hills. slow-easy with 5-10 min hill efforts.
T = Swim 4K: Long intervals, 1000's 500's ect. Run 4 on TM after progressive incline. Run marathon goal pace, increase incline 1% per 880 from mile 1.5 to 3.5, then half mile cd slow. Sauna 12 min
F = Long run easy, 18depending on legs. Pilates 30 min
S = 40 mile easy Bike ride, then Sauna 12 min.
S = CDA group will do Blue lake Olympic. Bike 25 EASY after.
Total bike, around 140
Run, 40
Swim 7500
M = ride 25 easy with 8 X 30" pick ups in the middle. 12 min. Sauna
T = Swim 2K in am, 12 min Sauna if not on monday. Track work. 24 X 440 alternating pace. Zone 5 for hard 440, Zone 3/4 for "rest" 440 (CDA group) I will probably just run slow-easy 8 miles. I may run a TM workout easy but use incline to gain high HR into Zone 5 for 80 sec X 12 to simulate the CDA group's track workout.
W = Run 4 easy in a.m. Sauna 12 min Pilates 30 minutes. Ride 25-30 hills. slow-easy with 5-10 min hill efforts.
T = Swim 4K: Long intervals, 1000's 500's ect. Run 4 on TM after progressive incline. Run marathon goal pace, increase incline 1% per 880 from mile 1.5 to 3.5, then half mile cd slow. Sauna 12 min
F = Long run easy, 18depending on legs. Pilates 30 min
S = 40 mile easy Bike ride, then Sauna 12 min.
S = CDA group will do Blue lake Olympic. Bike 25 EASY after.
Total bike, around 140
Run, 40
Swim 7500
