What's Hot

Plan Ahead

  • Check out our latest Athlete of the Month Paul Buttery.
  • See the profiles on our Triathletes of the Year Claire Mancini and Bob Carlin.
  • Order from the Jakroo store. The store opens on the 9th of each month, closing on the 7th of the following month. Delivery by the end of the closing month.
  • Please fill in the Team Races that you are planning to participate in.

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of July 21, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/21
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
5 x 25, 5 x 50, 5 x 75, repeating
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
7/22
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling. Repeat 300's
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Track "3 Ring" workout

  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
7/23
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Fins to hit top speed
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Mike
Chase Groups. 6.15 start
  Run
6:30pm
Place: Stanford, CA
Format: Tattersols -- Women Only
*** CANCELLED FOR THIS WEEK ONLY! Enjoy Coach Dena's clinic and we will be back at Stanford next Wednesday.
7/24
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ IM
Distance: Long/Long
Long, free, pulling for power 400's
Long, IM, out of balance
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
7/25
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back/Breast
Distance: Mid
Technique, drills & relays
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

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!
7/26
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
10' swims w/ surprise embeds
  Bike
8.30 am
Place: Burgess Pool
Coach: Mike, Melissa
***TOURING DAY ***
Kings, West Alpine
  Event
 Vineman Aquabike
6.45am
Place: Johnson's Beach Guerneville,
Coach: Tim
***VINEMAN AQUABIKE***
Swim 2.4 miles, Ride 112 miles, no run.
7/27
  Swim
7.00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Technique, flow & stroke counts
  Run
8.30 am
Place: Parking Lot across from Oracle
Coach: Mike
***LEG SPEED***
8-10-12 miles out n back. Increase speed every mile until turn around. Start over and repeat on return.
Week of July 28, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/28
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Max yardage day
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
7/29
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free / Back
Distance: Mid
Fins for long wall push-offs
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Track "3 Station" workout

  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
7/30
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Short
Broken swims to keep output high
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Ian "White Lightning" Hersey
Chase Groups. 6.15 start. Individual time trial format
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE! Coach Dena will be leading this week's practice from Stanford. If the weather permits, we'll finish it with core work with Coach Laura.
7/31
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ Breast
Distance: Long/Mid
Long, free, 1650 + 100's repeats
Mid, breast, leg focus
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/1
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

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!
8/2
No workouts or events to display.
8/3
No workouts or events to display.
Week of August 04, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/4
No workouts or events to display.
8/5
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
8/6
  Run
6:30pm
Place: Chip Trail, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** MODERATE 400m INTERVALS ON THE CHIP TRAIL. We'll start with warm up and very likely end up on the Chip Trail. If you are late, look for us at the there -- no matter what, meet at the track!
8/7
No workouts or events to display.
8/8
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

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!
8/9
No workouts or events to display.
8/10
No workouts or events to display.
Week of August 11, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/11
No workouts or events to display.
8/12
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
8/13
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Ken Wilner
*** PRACTICE with KEN WILNER! This week's practice will be lead long-time Tattersols friend, physical therapist, and world-class coach, Ken. Ken is one of the most knowledgeable coaches in the business and we are lucky to have him join our coaching ranks in 2014. Don't miss it!
8/14
No workouts or events to display.
8/15
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

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!
8/16
No workouts or events to display.
8/17
No workouts or events to display.