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  • May 25-27: Russian River Tour This is a great three days of riding with spectacular scenery, and wonderful meals!
  • June 6: Splash & Dash Summer evening. Take advantage of these great events.
  • June 16: Reservoir Tri Club Championship. Sprint & Olympic. Time to represent.
  • Jun 23: Splash & Dash at Stevens Creek. Swim and run event with lots of distance options.

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of July 16, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/16
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Swim for time, not for distance.
7/17
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Secondary
Distance: Mid
PACE DAY FOR PACIFIC MASTERS CHAMPIONSHIPS WEEK #5 of 8 WEEKS
200's = free
100's = secondary
  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 - HEADLAMPS REQUIRED!!!...... 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
  Run L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim/Kirsten
Indoor cycling and running. Run 50 min, spin 20 min
7/18
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Leg emphasis day
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Chase group day
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** TATTERSOLS OLYMPIAD TRIALS. Please check your email on Wednesday afternoon for location instructions. We will likely practice at PALY HS Track but check to make sure...
7/19
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
ENDURANCE DAY FOR PAC MASTERS CHAMPS-WEEK #5 OF 8 WEEKS
Long, Free-Faster tempo @ end of swims
Long, Back-Increasing arm & leg tempo as swim progresses
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
RIDE/TRACK/STRENGTH
Meet @ HP Park with any kind of bike.
Bike to 4 different tracks, 2 x 400's on each track including 20 pushups, lunges, squat jumps, dips & 100 crunches.
7/20
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fy
Distance: Short
SPEED DAY FOR PAC MASTERS CHAMPS-WEEK #6 OF 8 WEEKS
Fins, speed assist
  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!
7/21
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for distance.
  Event
 TRANS TAHOE SWIM
7.30am
Place: Sand Harbor Beach NV
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Mike O
***TOURING DAY***
Goal is to climb Tunitas.
L1 - Up Kings, down & up Tunitas
L2 - OLH, Down 84, San Gregorio, Tunitas
L3 - Pescadero, Tunitas
7/22
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Start & finish each swim faster than middle, prepare for open water tempo.
  Run L2,L3,L1
8.30 am
Place: Woodside Elementary
Coach: Mike/Kirsten
Lollipop Loop or out & back option. 90' max.
Week of July 23, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/23
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
STRENGTH DAY FOR PACIFIC MASTERS CHAMPIONSHIPS WEEK #6 of 8 WEEKS Deck work to start off the week
7/24
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for max yardage
  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 - HEADLAMPS REQUIRED!!!...... 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
  Run L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim/Kirsten
Indoor cycling and running. 20' spin/20' run/20' spin/20' run.
7/25
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
SPEED DAY FOR PAC MASTERS CHAMPS-WEEK #6 OF 8 WEEKS
Fins, legs & lungs
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
SPEED DAY
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. We may end up visiting our old friend Chuck Taylor (Grove) -- just to see how well we've held on to our strength. But, guaranteed, you will see strength.
7/26
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
PACE DAY FOR PAC MASTERS CHAMPS-WEEK #6 OF 8 WEEKS
Long, Free-400 repeats
Mid, IM-200 repeats
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor fitness adventure
7/27
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Light & airy, wacky swims.
  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!
7/28
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Full sprint 50's embedded randomly inside 200's
  Event L1,L2,L3
 SANTA CRUZ PIER SWIM
8.30am
Coach: Tim
***SWIM/RUN COMBO DAY***
Santa Cruz Pier Swim, 1 mile
Run 6 - 13 miles on Santa Cruz Tri or Big Kahuna course.
7/29
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for aerobic capacity.
  Run L2,L3,L1
8.30 am
Place: Sawyer Camp Trail - South Entrance
Coach: Mike/Kirsten
8 - 12 mile out & back. Endurance maintenance, build pace on return.
Week of July 30, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/30
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Power focus @ end of IM's
7/31
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
SPEED DAY FOR PACIFIC MASTERS CHAMPIONSHIPS WEEK #7 of 8 WEEKS
Fins for overspeed swim
  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 - HEADLAMPS REQUIRED!!!...... 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
  Run L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim/Kirsten
Track pyramids, 100 & 200's, leg speed.
8/1
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
PACE DAY FOR PAC MASTERS CHAMPS-WEEK #7 OF 8 WEEKS
100's & 200's.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** TATTERSOLS OLYMPIAD - WEEK 1. Please check your email on Wednesday afternoon for location instructions. We will likely do this at PALY HS Track but check to make sure... Order of events: 100m, 800m, shot put. Week 2: 400m, long jump, 1500m and awards "dinner" in Chuck Taylor Grove.
8/2
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Long, Free, rhythm & flow
Short, Fly, quick bursts & turns
  Event L1,L2,L3
 Splash & Dash
6:00pm
Place: Stevens Creek Reservoir Cupertino, CA
Splash & Dash. 1500m swim, followed by 5km run.
Beast leaves Burgess @ 4.15
8/3
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Streamlines & pulldowns w/ dives.
  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!
8/4
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short - Mid
TIME TRIAL
Race pace for shorter period then race distance.
  Bike L2
8.30am
Place: Burgess Pool
Coach: Tim
***Combo DAY***
2.5 hours of Biking and a 30+ min run on Sheep Camp Trail which begins on Canada Road. Up Old La Honda, Down West Old La Honda, Up 84 to Canada. Proceed to run trail head.
L1 - no 84
L3 - 84 to Kings Mtn.
8/5
  Run L2,L3,L1
7.15 am
Place: Parking Lot across from Oracle
Coach: Tim
EARLY START
L1: 4-6 miles
L2: 6-8 miles
L3: 8 - 10 flat miles.
8 x 2 min speed efforts.
  Swim L1,L2,L3
9.00am
Coach: Tim
LONG COURSE SWIM MEET PRACTICE @ College San Mateo
Week of August 06, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/6
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Long
Fins, legs & lungs
8/7
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Building to strong finishes
  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 - HEADLAMPS REQUIRED!!!...... 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
  Event L1,L2,L3
 Social
7:30 pm
Coach: Tim
Amici's Pizza- Santa Cruz ave
  Run L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim/Kirsten
Indoor cycling and running. Run 40 min, spin 30 min
8/8
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Stroke counts, firm core.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** TATTERSOLS OLYMPIAD - WEEK 2 + AWARDS + BBQ @ Master's Grove, Stanford. Please check your email on Wednesday afternoon for location instructions. The Olympiad will be at PALY HS Week 2 events: 800m, 200m, 4x100m and awards "dinner" in Master's Grove.
8/9
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Long, Free, pulling for flow
Mid, Breast, kick / leg emphasis
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor boot camp
8/10
  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!
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Free dominant IM's
  Event L1,L2,L3
 Swim
9:30 am
Coach: Tim
LONG COURSE SWIM MEET @ College San Mateo
8/11
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Repeat 200's, working a descend
  Event L1,L2,L3
 Swim
8:30 am
Coach: Tim
LONG COURSE SWIM MEET @ College San Mateo
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Mike O
***CLIMBING DAY***
Up Pagemill, Skyline to 84, Woodside .
L1 - Pagemill to Montebello and back
L3 - Pagemill >Skyline> Highway 9, Pierce, Mt Eden, Foothill
8/12
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Pure power!
  Event L1,L2,L3
 Swim
8:30 am
Coach: Tim
LONG COURSE SWIM MEET @ College San Mateo
  Run L2,L3,L1
8.30 am
Place: Sawyer Camp Trail - South Entrance
Coach: Mike / Kirsten
6 - 8 miles w/ 5 x 1/2 mile efforts.
L1: 4 - 6 miles w/ 4 x 1/2 mile efforts
L3: 8 - 10 miles w/ 6 x 1/2 mile efforts.