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Plan Ahead

  • Congratulations to Greg Gaffney, our July 2010 Athlete of the Month.
  • Check out this article about heat training. Useful for upcoming team goal races

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of August 30, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/30
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Fins- leg work
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin/Run x2
8/31
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
"OLD SCHOOL"
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Swim x1
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Woodside Elementary
75 min aerobic hilly effort. Richards Rd & Crystal Springs
9/1
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Combining and intertwining
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 1-MILE TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 1-mile TT!
9/2
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: pulling high yardage

Short Breast: Building arm strength
  Run
9am
Place: Burgess Pool
Extensive threshold 1-2 Lindenwood "Horseshoe Loops"
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/3
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Short
circuit training
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/4
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Intensive threshold w/choice recovery
  Bike
8:30am
Place: Burgess Pool

Level 1
Kings> Skyline > West 84> West Lahonda > Skyline>East 84
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
COMBO #3-Broken IM-Combo-Broken-70.3 Combo-Straight IM-Old + West Alpine + 2-3 Run Block followed by Canada out-Back + Portola Loop + 1-2 Run Blocks

70.3 Finishes after first run block
9/5
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pacing, drafting, sprinting
  Bike
Place: Burgess Pool
*No workout scheduled
Recovery from Combo and Prep for Grinder
Week of September 06, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/6
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
"Old School" 200's
*5:45am, 7:00am ONLY
  Event
 Grinder #1
8am start
Place: Emerald Glen Community Park
Cnr Tassajara Rd. & Gleason Dr
Pleasanton, CA
Mt. Diablo and Morgan Territory
Meet 8am
9/7
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pyramids of length diversity
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 1
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
5 mile warm up + 6x100 + 1x "my mile"
9/8
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
circuit training
  Bike
9:00am
Place: Burgess Pool
Laning Hill repeats and 1000 meter sprints
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** BACK TO BASICS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. We'll be running a bit more for this "BASICS" practice, with technique drills and evaluation.
9/9
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: repeats on short rest

Mid Back: using 3 strokes
  Run
9am
Place: Burgess Pool
Arastradero Preserve- 75 Strength running hilly loop
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/10
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling high yardage mod/high intensity
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/11
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins lots of flow
  Bike
8:30am
Place: Burgess Pool

Level 1
TBD
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Group Led
Aerobic Conditioning 3.5 hours
Old+Skyline+Kings+Canada out and back

Spec Ops 50 & 100 Mile Tahoe Mtn Bike Race
9/12
  Run
8:30am
Place: Parking Lot across from Oracle
Long Run #3
Out and back IM=2 hour Run 70.3=90 min Run Flat; maintaining race pace "out put" for a majority of the run after warm up
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Differently weighted stroke patterns
Week of September 13, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/13
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Technique, threshold, and high tension
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin/Run x3
9/14
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins speed underwaters
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 3
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
Extensive threshold Lindenwood Horseshoe loops 2-3x
9/15
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for strength
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** LONG, FARTLEK INTERVALS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
9/16
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: comparisons/pacing

Long IM: Increasing and decreasing tempos
  Run
9am
Place: San Mateo Bike Bridge
Stanford Track "My Mile" 1 mile timed effort
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/17
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
circuit training
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/18
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Extensive threshold
  Bike
8:30am
Place: Burgess Pool

Level 1
TBD
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Foothill+Montebello+Dirt+Page Mill+Skyline+ 84
3.0 hours max

Recovery Week
9/19
  Run
8:30am
Place: Woodside Elementary
Up Crystal Springs, down Dean Trail
90-100 min run trail run
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Short
Front end work and power swim
Week of September 20, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/20
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
On and Off rhythms
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin/Run x2
9/21
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for speed
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 2
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
Stanford strength Run + 100-200 speed strides
9/22
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/BR
Distance: Short
Circuit
  Bike
9:00am
Place: Burgess Pool
Field Trip
Old + 84 + Tunitas
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
9/23
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: Accelerated Pace Work

Short FLY: Fins Tech and Power
  Run
9am
Place: San Mateo Bike Bridge
Stanford strength circuit run
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/24
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Choice
Distance: Short
Power 25's and 50's
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/25
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Speed burst embedded in lengthy swims
  Bike
8:30am
Place: Burgess Pool

Level 1
TBD
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Alpine-Portola-Canada-Skyline-To-Trousdale-in Millbrae-out and back
2.5-3.0 hours

Recovery Week
9/26
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Fins and Long Walls
Alan Liu SCM Meet @ Mtn. View
  Competition
 Santa Cruz Triathlon at Santa Cruz Pier
8:00am
Place: Folsom, Ca