Tag Archives: usa triathlon

Run / Tempo -Thursday, May 3, 2018

Advanced / Hawaii Group

Check out this map on MapMyRun: 12.09 mi Advanced Winter Park Loop
Distance: 12.09 mi
http://www.mapmyrun.com/routes/view/2037097924

Intermediate / Baldwin Loop Group
Check out this map on MapMyRun: 9.34 mi Intermediate Loop – Baldwin Park
Distance: 9.34 mi
http://www.mapmyrun.com/routes/view/2037089806

Beginner / Baldwin Fountain Loop

Check out this map on MapMyRun: 6.61 mi Baldwin Park / YMCA
Distance: 6.61 mi
http://www.mapmyrun.com/routes/view/2037046111

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

Save The Date – CFL Tri Club Kick Off Meeting

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Date: January 20, 2018

Location: Downtown YMCA – 433 N Mills Ave. Orlando, FL 32803

Time: 2:30 pm

Duration: 90 min

Join the Club: Link

 

CFL Tri Club Weekend Update

Saturday – Bike

  • Time: 7:00 am – Rollout
  • Duration: 3 hours
  • Location: Advanced Cycle on Lee Vista and 436.
  • Note: 20 min run after bike

Sunday – Long Run (Christmas Eve)

  • Time: 6:00 am – Run out
  • Duration: 10 – 15 Miles
  • Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
  • Note: several paces, bring your nutrition

Thursday – Track

  • Location: Downtown YMCA
  • Time: 5 am
  • Duration: 90 min

Monday – Swim

Congratulations to all of the athletes who raced this past weekend:

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

March 21 – 25, 2017

Hello Team,

Enclosed you will find the schedule for this week.

  • Wednesday
    • Option 1 – Swim
      • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
      • Main Set
        • 2 x
          • 4 x 50 Build with 1 min Interval
          • 2 x 50 Fast with 1 min Interval
          • 1 x 50 Easy with 1 min Interval
          • 3 x 50 Fast with 1 min Interval
          • 1 x 50 Easy with 1 min Interval
          • 4 x 50 Fast with 1 min Interval
      • Cool Down:
        • 100 Choice
    • Option 2 – Open Water Swim
      • Lucky’s Lake – 6:15 am
  • Thursday
    • Run – Speed Work
    • Location: Downtown YMCA
    • Time: 5 am
  • Friday
    • Open Water Swim
    • Lucky’s Lake Swim
    • Time: 6:15 am
  • Saturday
    • Haines City Bike Course
    • Location: Lake Ava Park
    • Time: 7:00 am
    • Duration: 3:30 bike followed by a 1 loop of the run course
  • Sunday
    • Haines City Run Course
    • Location: Lake Ava Park
    • Time: 7 am
    • Duration: 10 – 12 miles