Accent Fitness

Build Week #2

This week didn't start out with a long ride due to the flat tire on Sunday so at least my legs were fresh for the upcoming activities.  I don't think I did enough building this week however.  Need to try for more next week.

3/15

• BIKE: Spin and Lift class. 60 min. Taught class.
• RUN: 5K treadmill run

3/16

• SWIM: Master swim class
• BIKE: Spin Class. 60 min.
• RUN: Affinity Multisport Tri Club Track Workout. 60 min.

3/17

• BIKE: Spin Class. 60 min. Taught class
• • Warmup 5 min
  • Main Set: Wildflower Olympic Course Race Simulation
  •  6 x :30 sprint pace intervals. :30 recovery in between
  • 5 min steep race pace hill climb
  • 5 min flat race pace
  • 6 x 1 min intervals: :30 climb, :30 downhill. 1 min recovery in between
  • 5 min race pace hill climb
  • 5 min flat race pace
  • 4 min race pace hill climb
  • 2 min race pace hill climb
  • 1 min flat race pace

• RUN: 2 mile. Treadmill

3/18

• SWIM: Master swim class. 60 min
• • 10 x 50s
  • 4 x 150 pace
  • 8 x 75 +:05
  • 4 x 150 pace
  • 8 x 75 +:05
  • Pull: 200, 150, 100, 50.
• RUN: VO2 Max Test @ Physically Focused

3/19

• RUN: 8 mile. 1:13min. Sawyer Camp Trail.

3/13

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

Affinity Multisport Tri Club Track Workout

RUN: 5 miles. Track workout with Affinity Multisport Tri Club.

• Warmup: 1mile
• Line Drills
• 4 x 500. Each 400 broken into 200's - one tempo, one interval. Followed by 100 fast.

200 Splits	Time	Distance	Avg Speed	Max Speed
1	0:01:55	0.26	7:33	6:50
2	0:01:59	0.26	7:41	7:00
3	0:01:52	0.26	7:21	6:26
4	0:01:55	0.26	7:23	6:48
5	0:01:48	0.26	7:05	6:23
6	0:01:54	0.26	7:20	6:28
7	0:01:50	0.26	7:05	6:12
8	0:01:54	0.26	7:19	6:43

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