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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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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of May 13, 2013
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/13
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Coach: Tim
**ENDURANCE DAY***
Repeat 225's
  Spin L1,L2,L3
6.00pm
Place: Burgess Pool
Coach: Steve Young
High cadence spin
5/14
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Free = pulling
IM = kicking
  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 -- see directions below) - The loop is about one hour - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit Embarcadero Road EAST toward the Bay - Go past East Bayshore Road and get in the left hand turn lane - LEFT on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2,L3
6.00pm
Place: Burgess Pool
Coach: Tim/Kirsten
**TRACK**
400's for 40 mins, short & long rest
5/15
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Fins for leg strength building
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani/ Mike
CHASE GROUPS
Arrive early so wheels can roll at 6:00 pm
Start/Finish location is at the intersection of Canada road and Edgewood Road
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** STRIDES & FLOATS. By time, this is a practice of ON/OFF working down the ladder with the goal of hitting 3x400's @ 1-mile pace. Followed by core work with Coach Laura.
5/16
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance:
Coach: Tim
***ENDURANCE DAY***
Long, free, 1650 + 1000
Mid, back, 400's w/ kick drill embedded
  Strength L1,L2,L3
6:00pm
Place: Burgess Pool
Coach: Tim
Bike Camp
Spin / Arms
5/17
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Coach: Tim
Sprints & deck work.
  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!
5/18
  Swim
6.00am, 7:00am, and 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Threshold development
  Bike
8.30am
Place: Burgess Pool
Coach: Tim, Hani
***CLIMBING DAY***
L2 : Up Pagemill, down 84, up OLH, down Kings
L3: Add Canada Rd
L1: Up OLH, down Kings
5/19
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/ Fly
Distance: Short
Power fly w/ free as recovery
  Run L1,L2,L3
8.30 am
Place: Geng Road
Coach: Tim/Kirsten
Flat, tempo run
70 -90 mins
4 x 5' efforts @10k pace w/ 2' recovery.
Week of May 20, 2013
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/20
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Coach: Tim
1 x 200 free, 2 x 100 IM.
Repeat 5 times
  Spin L1,L2,L3
6.00pm
Place: Burgess Pool
Coach: Steve Young
High cadence spin
5/21
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
***SPEED DAY***
Time trial 50's & broken swims
  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 -- see directions below) - The loop is about one hour - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit Embarcadero Road EAST toward the Bay - Go past East Bayshore Road and get in the left hand turn lane - LEFT on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2,L3
6.00pm
Place: Woodside Elementary
Coach: Tim/Kirsten
Up hills for strength & down hills for leg speed
5/22
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Backstroke
Distance: Mid
***STRENGTH DAY***
Speed & deck work
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani/ Mike
CHASE GROUPS
Arrive early so wheels can roll at 6:00 pm
Start/Finish location is at the intersection of Canada road and Edgewood Road
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** LONGER INTERVALS ON MIXED VENUES. We will meet up at Stanford Track but use multiple venues to work on pacing for intervals between 1-mile and 400m. Followed by core work with Coach Laura.
5/23
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance:
Coach: Tim
Long, free, finishing strong
Short, fly, finishing strong
  Strength L1,L2,L3
6:00pm
Place: Burgess Pool
Coach: Tim
Bike Camp
Spin / Tabata
5/24
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Fins for leg & lung efforts
  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!
5/25
  Swim
6.00am, 7:00am, and 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
***ENDURANCE DAY***
Pulling for power development
  Camp
 Camp
7.30am
Coach: Tim
***RUSSIAN RIVER TOUR***
  Bike
8.30am
Place: Burgess Pool
Coach: Hani
***SPEED & HILL CIRCUITS***
L2 & L3 : Canada out & back, up Huddart, down Kings x 2
L1: x 1
5/26
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
IM's w/ speed free finishes
  Camp
 Camp
7.30am
Coach: Tim
***RUSSIAN RIVER TOUR***
  Run L1,L2,L3
8.30 am
Place: Woodside Elementary
Coach: Kirsten
Lollipop loop
long & controlled 11 mile loop
Week of May 27, 2013
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/27
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Coach: Tim
Technique & rhythm emphasis
  Camp
 Camp
7.30am
Coach: Tim
***RUSSIAN RIVER TOUR***
  Spin L1,L2,L3
6.00pm
Place: Burgess Pool
***MEMORIAL DAY***
No Spin
5/28
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
***ENDURANCE DAY***
5 min intervals
  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 -- see directions below) - The loop is about one hour - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit Embarcadero Road EAST toward the Bay - Go past East Bayshore Road and get in the left hand turn lane - LEFT on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2,L3
6.00pm
Place: Burgess Pool
Coach: Tim/Kirsten
***TRACK***
800's @ 10k pace
200's @5k pace
30 min
5/29
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
12 x 150. Aerobic conditioning
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani/ Mike
CHASE GROUPS
Arrive early so wheels can roll at 6:00 pm
Start/Finish location is at the intersection of Canada road and Edgewood Road
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** A DENA PRACTICE! Followed by core work with Coach Laura.
5/30
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance:
Coach: Tim
Long, free, fins for high pace work
Long, IM, fins for tech work
  Strength L1,L2,L3
6:00pm
Place: Burgess Pool
Coach: Tim
Bike Camp
Spin / Parkathlon
5/31
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
***STRENGTH DAY***
Legs & deck work
  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!
6/1
  Swim
6.00am, 7:00am, and 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
***SPEED DAY***
Race pace 100's & 50's.
6/2
  Swim
7.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
1 x 1000 fast free.
Week of June 03, 2013
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/3
No workouts or events to display.
6/4
  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 -- see directions below) - The loop is about one hour - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit Embarcadero Road EAST toward the Bay - Go past East Bayshore Road and get in the left hand turn lane - LEFT on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
6/5
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. This week we'll be back to our basics with form drills, strength work, and grass strides. Followed by core work with Coach Laura.
6/6
No workouts or events to display.
6/7
  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!
6/8
No workouts or events to display.
6/9
No workouts or events to display.