What's Hot

Plan Ahead

  • 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 August 18, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/18
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat 300's
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
8/19
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Technique focus
  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. Miles
2. 800's
3. 50's
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/20
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pacing & pyramids
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Ian "White Lightning" Hersey
Chase Groups. 6.15 start. Solo 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.
8/21
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ IM
Distance: Long/Mid
Long, free, pulling for flow
Mid, IM, transition emphasis
  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
8/22
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Power bursts & 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!
8/23
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Separate & mixed pyramids
  Bike
8.30 am
Place: Burgess Pool
Coach: Ian "White Lightning" Hersey, Tanja
***TOURING DAY ***
Long: OLH, San Gregorio, Hwy 1, HMB, Higigns Purissima, Lobitos, Tunitas, Kings
Short: OLH, San Gregorio, Hwy 1, HMB, Hwy 1, Tunitas, Kings
Low intensity with food stop in HMB.
8/24
  Swim
7.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for power
  Run
8.30 am
***NO TEAM RUN***
Challenge Penticton
Week of August 25, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/25
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Freestyle infused IMing
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
8/26
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat 400'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
Triple groups
1. 600's
2. 300's
3. 150's
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/27
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Pull patterns & power
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Mike
Chase Groups. 6.15 start
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS #8. This week we will incorporate more basic intervals with strength circuits in relay format. If you are late, look for us between the track and the tennis courts.
8/28
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ Fly
Distance: Long/Short
Long, free, time segments focus
Short, fly, kick, drill & power
  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
8/29
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Circuits
  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!
8/30
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free/Breast/Fly
Distance: Short
Power efforts
  Bike
8.30 am
Place: Burgess Pool
Coach: Tim, Tanja
***RACE PREP RIDE ***
Alpine, Portola, Canada loop. 2.0 - 2.5 hrs
8/31
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
250's free, 75's back
  Event
 OAKLAND TRI
7.00am
Place: Jack London Square Oakland,
Coach: Tim
***TEAM EVENT***
Sprint or Olympic distance
Week of September 01, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/1
No workouts or events to display.
9/2
  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.
9/3
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Laura Riopel
*** A COACH LAURA PRACTICE! Coach Laura will be leading this week's practice from Stanford.
9/4
No workouts or events to display.
9/5
  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!
9/6
No workouts or events to display.
9/7
No workouts or events to display.
Week of September 08, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/8
No workouts or events to display.
9/9
  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.
9/10
No workouts or events to display.
9/11
No workouts or events to display.
9/12
  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!
9/13
No workouts or events to display.
9/14
No workouts or events to display.