Build 1 Training Week: Part 1

3/7

• BIKE: 60 mile Sunday AM Bike Ride.

3/8

• BIKE: Spin and Lift class. 60 min. Taught class.
• RUN: 2 miles treadmill

3/9

• SWIM: Master swim class
• BIKE: Spin Class. Taught class. 60 min.
• • 5 min warmup
  • Main Set
  • • 2 min aerobic base pace
    • 6 x :30 anaerobic sprints w/:30 recovery
    • 2:30 min aerobic base pace
    • 5 x :45 anaerobic sprints w/:45 recovery
    • 3:00 min aerobic base pace
    • 4 x 1 min sprints w/ 1min recovery
    • 3:30 min aerobic base pace
    • 3 x 1:30 min sprints w/ 1:30 min recovery
    • 4:00 min aerobic base pace
    • 2 x 1 min sprints w/ 2 min recovery
    • Cooldown
• RUN: Track Practice. 60 min.
• • Warmup: 1.25 mile
  • Line drills
  • 1200 m @ 75% 10K pace
  • 2 x 100 m
  • 2 x 800 m
  • 2 x 100 m
  • 400 m @ 95%
  • Cooldown

3/10

• BIKE: Spin Class. 60 min. Taught class
• • Warmup 5 min
  • Main Set: 2 times through. First flat, second on hills
  • • 4 min Aerobic
    • 1 min Race pace
    • 1 min Base/Recovery
    • 3 min Aerobic
    • 2 min Race pace
    • 1 min Base/Recovery
    • 2 min Aerobic
    • 3 min Race pace
    • 1 min Base/Recovery
    • 1 min Aerobic
    • 4 min Race pace
    • 1 min Base/Recovery

3/11

• SWIM: Master swim class. 60 min
• RUN: 2 mile treadmill

3/12

• RUN: 7 min. 1:10min. Canada Trail

3/13

• SWIM: Master swim class. 90 min. 5000 yrd.

3/14

• BIKE: Old La Honda road. 7.66min. 50 min. Ride cut short due to flat ride. http://connect.garmin.com/activity/27045531