Weekend Update: 8/5-6

Saturday, 8/5: Long Bike/Run

Time: 6:15am meet, 6:30am rollout

Where: Advanced Cycles

Bike: (3 hours)

Warm up: (45 minutes)
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy

Main Set: (2 hours)
2 hours at 70 – 75%

Cool Down: (15 minutes)
15 min easy

Run: (20 minutes)
20 min aerobic pace

Sunday, 8/6: Long Run

On your own!

Warm up: (15 minutes)
10 min at easy pace
5 min building to Zone 2 or your long run pace

Main Set: (60 minutes)
20 min at your low end of your long run pace
20 min at your higher end of your long run pace
20 min at your low end of your long run pace

Focus on your breathing and your heart rate at the same time

Cool Down: (5 minutes)
5 min walk
Make sure to incorporate foam rolling and stretching.

 

 

 

 

Thursday/Friday Update

Thursday, 8/3

Sport: Run

Time: 5:00am

Location: Downtown YMCA

Friday, 8/4

DAY OFF!

Wednesday – Swim

Challenge: Focus on your pace
Warm up: 500 choice
Kick: 8 x 50 Flutter on 1 min RI
Drill: 600 – as 25 right arm / 25 left arm / 50 free
Swim: 12 x 100 on 90 sec – every third 100 is non-free
100 easy
Pull: 300
Swim: 4 x 25 Free on :45 – add up total swim time
100 easy
Swim: 2 x 50 free on 1:15 add up total swim time – beat total time of 4 x 25
100 easy
Swim: 100 free – beat total time of 2 x 50
Cool Down: 200