What's Hot

Plan Ahead

  • Check out our latest Athlete of the Month Perry Shoor.
  • 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

Horizontal week view Vertical week view

<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of September 15, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/15
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
SPRINT WEEK
Fast 100's free, fast 75's IM
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
9/16
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
25 x 25's with challenges
  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
Triple groups
1. 150's
2. 300's
3. Miles
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
9/17
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins for max yardage
  Bike
6:00pm
Place: Edgewood and Canada
Coach: Ian "White Lightning" Hersey
Chase Groups. Back to 6.00pm start. Shortened course.
  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.
9/18
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Long/Short
Long, free, pulling for technique & speed
Short, breast, pulldowns @ mid-pool & high tempo legs
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
9/19
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
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!
9/20
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
50's - 150's with "heart"
  Bike
8.30 am
Place: Burgess Pool
Coach: Tim, Tanja
***HALF IRONMAN SIMULATION DAY ***
Bike: OLH, Kings, Candada.
Run: Horseshoe Loop
9/21
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Short
Finishing fast swims on your back
  Run
8.30 am
Place: Parking Lot across from Oracle
Coach: Tim, Kirsten
***RACE SIMULATION***
Start slow & build to half marathon race pace by 30 min. Hold to the end.
Week of September 22, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/22
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
SWIM MEET PREP
All 50's & 100's
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
9/23
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Pulling for max yardage
  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
Triple groups
1. 100's
2. 400's
3. 1200's
9/24
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Power starts, turns & transitions
  Bike
6:00pm
Place: Edgewood and Canada
Coach: Mike
Final Chase Groups. 6.00pm start. Shortened course.
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** TATTERSOLS 5K PRACTICE. And this is most definitely a PRACTICE. We'll start with warm up and and finish with a 5K. No prizes, no awards, no fanfare (maybe a little). Just good practice at running this distance.
9/25
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Long/Short
Long, free, threshold 400's
Short, IM, repeat 125's
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
9/26
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Swim, kick, pull day
  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!
9/27
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins for max speed
  Bike
8.30 am
Place: Burgess Pool
Coach: Tim, Mike
***LONG RIDE DAY ***
Long: Foothill, Hwy 9, Skyline, Kings.
Short: Foothill, Hwy 9, Skyline, 84
9/28
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
ALAN LIU MEET
Complete a majority of swim meet events
  Run
8.30 am
Place: Windy Hill
Coach: Tim, Kirsten
**AEROBIC & STRENGTH***
Up Razorback, down Hamm's Gulch
Week of September 29, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/29
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
POWER 50'S WEEK
Intensity in 5' blocks
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
9/30
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Relay formatting
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Triple groups
1. 50's
2. 200's
3. 800's
10/1
No workouts or events to display.
10/2
No workouts or events to display.
10/3
No workouts or events to display.
10/4
No workouts or events to display.
10/5
No workouts or events to display.
Week of October 06, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/6
No workouts or events to display.
10/7
No workouts or events to display.
10/8
No workouts or events to display.
10/9
No workouts or events to display.
10/10
No workouts or events to display.
10/11
No workouts or events to display.
10/12
No workouts or events to display.