This is an amazing week! All of your hard work is going to pay off and your progress will pay off… therefore, we are going to test you and set you NEW benchmarks this week. Enclosed you will find the schedule for this week:
Time Location Sport Duration Mon 5:30 AM On Your Own Swim / Run Recovery Swim Tue 5:00 AM DTWN YMCA Bike / Run 75 min ride / 30 min run Wed 5:30 AM Aquatic Center Swim Swim Test Thu 5:00 AM Downtown YMCA Run / Test We will meet at the DTWN YMCA and then head to the track. Fri 5:30 AM Aquatic Center Swim Swim Sat 7:00 AM Group A: DTWN YMCA Group B: UCF Research Parkway Bike / Run 3 hour ride – 5 hours (Zone 2) / 30 min run Sunday 6:00 AM DTWN YMCA Run 90 min – 2 hour run
This week is Test week therefore I’m giving you tomorrow off or an easy recovery swim.
Do not show up to the aquatic center as no one will be there. Make sure you rest up for Tuesday, Wednesday and Thursday!
Schedule will be uploaded within the next hour. I’m jumping on my bike!
Location: Clay Road – Clermont, Fl
Time: 6 am
Duration: 10 – 16 miles
Today is Valentine’s Day and many people are picking this day to tell their special loved one, family or friend how much they love them. However, this needs to be done every day!
So, tell your loved one that they mean the world to you and treat them like that all year round!
Love you guys!
Registration is still open for 70.3 Santa Rosa. Here is the link if you are interested in going.
Link to Registration:
Wednesday Direct Flight from UNITED at 5:50 pm to SFO Thursday AM – Training 12 pm – Packet Pick up 1 pm – Race Briefing 2 pm – Drive the Bike Course Friday Light Brick Breakfast 10 am – Bike Drop OFF Rest Dinner at 5:30 pm Saturday – Race Day Sunday 9 am – Wine Tour – Price TBA Option of Red Eye Flight at 10:45 pm from UNITED arrive at 7:11 am on Monday
If you sign up, please let me know so we can arrange lodging and transportation.
However, If you want to go to spectate and have fun… you are always more than welcome!
Hello Team ,
Enclosed you will find the schedule for this week:
Tuesday Bike / Run Time: 5:00 am Location: Downtown YMCA Wednesday Swim Time: 5:30 am Location: Aquatic Center Thursday Long Run Time: 5:00 am Location: Downtown YMCA Note: Distance 9 – 14 miles Friday Swim Time: 5:30 am Location: Aquatic Center Saturday and Sunday It looks like it is going to be raining. On Friday, the schedule will go out.
Arrive at 7:15, Roll out at 7:30
Sunday-Run or swim on your own
Purpose: Long, easy recovery with just a few fast pick ups.
1000 free @ 15:00 (65%)
1000 Free with paddles @ 15:00 (75%)
– Focus on the high elboy catch
1000 kick with fins @ 15:00 (75%)
– You will do this with a kick board
6 x 25 @ :30 sec
– Odds Easy, no breather (65%)
– Evens: Fast (90 – 95)
– Don’t skip a set and leave it on time.
– 350 easy (60 – 65%)
– If you are short on time, just do 100
There will be no coach for this workout. So get it done on your own!
5 min walk
10 easy run
3 x 2 min @ 5k with 1 min jog recovery
3 min easy run
4 x :30 run @ mile race pace with 1 min jog recovery
3 min easy jog
3 x 2 min @ 5k with 2 min jog recovery
3 min easy run
4 x 1 min @ mile race pace with 1 min jog recovery
3 min walk
15 min easy jog
3 min walk