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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

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Week of August 13, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/13
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Relaxing, recovery, rhythm swims.
  Spin L1,L2,L3
6.00pm
Place: Burgess Pool
Try free spin class.
8/14
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for technique
  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
Spin 30 min, run 40 min.
8/15
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Technique, kicking, recovery
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Mike O
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** FALL DISTANCE TRAINING. We'll shift gears this week into Fall training mode -- 5K's, 10K's, Half Marathons, etc. This means, we'll keep the speed we've developed and learn to live with it for longer distances. We'll meet at Stanford Track and run near Stanford Stadium.
8/16
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Long, Free, swim, kick, pull day
Long, IM, swim, kick, pull day
  Strength L1,L2,L3
6:00pm
Place: Bayfront Park
Coach: Hani
Ride N Tie
2 athletes w/ 1 bike, complete 10 miles of biking and running.
8/17
  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
Distance: Short
Circuits
8/18
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins for max yardage
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Hani
***SPEED DAY***
Double Chase Groups.
Old chase group loop followed by new loop.
2 hours strong, plus 1 hour ezy.
Coaches will provide short cuts to keep us all together
8/19
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Old school repeats, holding best technique
  Event L1,L2,L3
 Splash & Dash
9:00 am
Place: Stevens Creek Reservoir Cupertino, CA
Splash & Dash.
1 mile swim + 3 mile or 6 mile run
or
2 mile swim + 6 mile run
Week of August 20, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/20
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat 500's, descending
  Spin L1,L2,L3
6.00pm
Place: Burgess Pool
Try free spin class.
8/21
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins for speed & power
  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
20 min run, 30 min spin, 20 min run.
8/22
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Short
Deck strength work
  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
*** FASTER DISTANCE TRAINING. Similar to last week, we'll use a step-wise function to gradually lift our heartrates -- as well as ability to run faster, longer. It's easier than it seems. And it's fun!
8/23
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Long, Free, pulling for power
Short, fly, 12.5's - 25's turn-over & tempo.
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor boot camp
8/24
  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!
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Relays & technique
8/25
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Swim, kick, pull day
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Tim, Tanja, Steve
***TOURING DAY***
Old La Honda >84 > Tunitas
L3: + Pescadero
L1: La Honda out and back
8/26
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
1650 straight
  Run L2,L3,L1
8.30 am
Place: Woodside Elementary
Coach: Tim
Climb Chinquapin & descend Crystal.
Week of August 27, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/27
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Fins for speed assist
8/28
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Work the fly, recovery within free.
  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: Woodside Elementary
Coach: Tim/Kirsten
60-75 min loop inside Huddart
8/29
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for endurance
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
OLH time trial.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. Circuits, strength, strides, and more circuits. We'll keep it fun.
8/30
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Long, Free, broken 1650
Mid, Back, pulling pattern emphasis
  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 w/in 1 hour. ride to a track and run 2 laps + exercise.
8/31
  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!
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Circuits
9/1
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Dynamic Duo prep
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Tim, Tanja, Hani
***CLIMBING DAY***
Up Kings > down Kings > up OLH > down 84 > Portola Loop
L1: no OLH
L3: Add Star Hill loop
9/2
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic maintenance & technique flow
  Run L2,L3,L1
8.30 am
Place: Sawyer Camp Trail - South Entrance
Coach: Kirsten
SPEED INTERVALS / FLAT
6-12 miles
20 min w/up, 8'on, 8'off, 6'on, 6' off, 4'on, 4'off, 2'on, 2'off.
On = 10k race pace
Week of September 03, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/3
  Swim
5.45am, 7am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Coach: Tim
HOLIDAY SCHEDULE
Power 150's
9/4
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
20 x 50 free
20 x 50 br
  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
Run / Spin
40' run, 30' spin
9/5
  Swim
5:45am, 7:00am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Dynamic Duo prep
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups.
  Run
6:30pm
Place: Stanford Stadium main ticket office
Nelson Road
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** WATER BOTTLE DROP PRACTICE followed by TATTERSOLS NIGHT @ SPORTISSIMO! Until further notice, we'll meet at Stanford Stadium main ticket office. We'll have our practice at Stanford on the "dirt track" and then head over to Sportissimo for 20% off night!
9/6
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Long, Free, pulling, building tempo
Short, fly, kicking, leg work
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor boot camp
9/7
  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!
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Short
Speed & fun relay exchanges
9/8
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Unbalanced & balanced IM's
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Tim, Tanja, Steve
***SPEED DAY***
Canada out n back fast > Foothill lights on/off to Stevens Creek/280 & return
2.5 - 3.0 hrs
9/9
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Descending 5 x 200 free
Descending 5 x 150 IM
  Run L2,L3,L1
8.30 am
Place: Woodside Elementary
Coach: Tim
Lollipop loop, 90', strength & endurance maintenance.