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« February 01, 2008 - March 02, 2008 »
 
02 / 1
(workout)
Easy run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Endurance Run

Everyone warm up and stretch first. Route is circling campus.

RED
0:40 easy

WHITE
0:40 easy

BLUE
Sleep in unless you missed a run earlier in the week.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 300 (30"). Each 300 is 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 800yd TT for bragging rights.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.

CD: 100 easy and more drills
02 / 2
(workout)
Endurance Bike
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Base of Mt Lemmon at Le Buzz Cafe (NE corner Tangue Verde and Catalina Hiway)
What: Endurance Bike

Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is north on Oracle, turn left onto Rancho Vistoso Blvd, Left at Tangerine back to Oracle, then back. The Vistoso loop is time trial (race) effort. The rest of the ride is easy to moderate.

RED
Climb to Windy Pt ~ mile 12, then return. Easy pace to the base, then hard effort TT (effort 8-9) every odd mile by mile markers (mile 1, 3, 5, 7, 9, etc are hard). If you've stayed with the training program and have ridden longer than 3.5 hours at least twice before now, you can continue to the top.

WHITE
Climb to Seven Cataracts ~mile 9, then return. Easy pace, but hard effort TT (effort 8) from the campground to Prison Camp (~2 miles). If Mile 9 seems easy, continue to Windy Pt ~mile 12.

BLUE
Climb to the Campground then return. Easy pace and steady. If you're new to the bike, try to make it to Ba'bad Doag (Bad Dog), ~mile 3. Careful on the descent.
02 / 3
(workout)
Endurance Run
Start: 9:00 am

When: 8:00am
Where: Rillito River Wash, Campbell at the River
What: Endurance Run

Everyone warm up and stretch first.

RED
1:15, easy pace.

WHITE
1:00, easy pace.

BLUE
0:45, easy pace.
02 / 4
(workout)
TriCats Meeting
Start: 6:30 pm

Tricats meeting
02 / 5
(workout)
Run Practice
Start: 6:00 pm
End: 7:30 pm

Easy run for everyone. WU and stretch, then...

RED:
0:60 easy

WHITE:
0:50 easy

BLUE:
0:30 easy

 

Meet at mile marker zero at reid park in front of Hi Corbett field.

 

Map

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.
02 / 6
(workout)
Endurance Bike
Start: 7:00 am

When: 7:00am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

Have fun on this one... :)

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 20x100. Pick an interval that will allow about 15" or rest on a moderately fast pace, and hold the interval for all 20 of them. No slacking.
CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 12x100. Pick an interval that will allow about 15" or rest on a moderately fast pace, and hold the interval for all 20 of them.
CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 1000 steady swim. Stop only if you really need to--push yourself to swim tired.
CD: 1-on-1 with White and Red Groups for drills and form.
02 / 7
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm
Where: Catalina Magnet High School (Pima and Dodge)
What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group.
CD 3-4 easy laps.

Workout:

RED
3x200 hard, 200 easy. 5km TT

WHITE
3x200 hard, 200 easy. 5km TT

BLUE
3x200 hard, 200 easy. 5km TT
02 / 8
(workout)
Easy run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Endurance Run

Everyone warm up and stretch first. Route is circling campus.

RED
0:40 easy

WHITE
0:40 easy

BLUE
Sleep in unless you missed a run earlier in the week.

(workout)
Swim Time Trial
Start: 5:30 pm

When: 5:30pm
Where: Student Recreation Center Pool
What: Time Trial Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 1000yd TT. Option for 1500m (1650yd) TT. Decide as a group (all REDs).
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 1000yd TT
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 1000yd TT
CD: 100 easy and more drills
02 / 9
(race)
Anthem Adventure Race
Start: 12:00 am

Urban avdenture race in Phoenix.

(workout)
Endurance Bike
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Kennedy Park, corner of Ajo and Mission
What: Endurance Bike

Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is west on Ajo, turn right on Kinney at the McDonalds, then...

RED
Right on Gates Pass, climb the pass, then turn around. Make a right on Kinney, left on McCain loop, right again once you hit Kinney, then return to UA over Gates Pass (yes, again). Have fun on this one.

WHITE
Continue to McCain Loop, right turn back onto Kinney, then left at Gates Pass, up and over and return home.

BLUE
Turn around at McDonalds and return reverse routing.

(event)
Pemberton 50K
Start: 9:00 pm
End: 9:59 pm

http://www.helenarunningclub.com/pemberton/home.html

 

Anyone interested in an easy ultra-marathon? Moderate weather, gently rolling hills, and only 31 miles long. It's gonna be awesome. You should also note that the registration costs for ultra-marathons are cheaper than normal marathons and WAAAAY cheaper than triathlons. IM AZ costs almost 500$!!!! wtf, seriously. Anyways, hope to see some of you out there.

02 / 10
(workout)
Endurance Run
Start: 9:00 am

When: 8:00am
Where: Sabino Canyon.
What: Endurance Run

Everyone warm up and stretch first.

RED
Phoneline Trail. Follow the signs or someone who knows the route. Return via the road.

WHITE
Phoneline, but take the left turn back to the road once you're on the side of the mountain (you'll see it). Cross the river and return via the road.

BLUE
Run up the road and back. Go 1:00.

(workout)
Skill/Drill Swim
Start: 5:00 pm

When: 5:00pm
Where: Student Recreation Center Pool
What: Drill/Skill Swim

RED
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.

WHITE
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.

BLUE
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.
02 / 11
(workout)
TRiCats Meeting
Start: 6:00 pm

Meeting in the Rec Center.
02 / 12
(workout)
Easy Run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Easy run

Easy run for everyone. WU and stretch, then...

RED: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.
02 / 13
(workout)
Endurance Bike
Start: 7:00 am

When: 7:00am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:20-- Easy to moderate, effort 6-7.

BLUE: 0:50 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim
Have fun on this one... :)
RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 10x200. Pick an interval that will allow about 15" or rest on a moderately fast pace, and hold the interval for all 20 of them. No slacking.
CD: 1-on-1 with White and Blue Groups for drills and form.
WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 10x150. Pick an interval that will allow about 15" or rest on a moderately fast pace, and hold the interval for all 20 of them.
CD: 1-on-1 with Red and Blue Groups for drills and form.
BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 1200 steady swim. Stop only if you really need to--push yourself to swim tired.
CD: 1-on-1 with White and Red Groups for drills and form.
02 / 14
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm
Where: Catalina Magnet High School (Pima and Dodge)
What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group.
CD 3-4 easy laps.

RED
400, 600, 800, 1000, 1200, 1000, 800, 600, 400. Static Recovery. Goal is 5" per lap slower than 5km TT pace.

WHITE
400, 600, 800, 1000, 800, 600, 400. Static Recovery. Goal is 5" per lap slower than 5km TT pace.

BLUE
400, 600, 800, 600, 400. Static Recovery. Goal is 5km TT pace. Finish with 1000 tempo.
02 / 15
(workout)
Tempo Run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Endurance Run

Everyone warm up and stretch first. Route is circling campus.

RED
0:45 moderate pace, effort 7.

WHITE
0:30 moderate pace, effort 7.

BLUE
0:30 easy.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 300 (30"). Each 300 is 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 800yd TT for bragging rights.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.
CD: 100 easy and more drills
02 / 16
(workout)
BRICK!!!
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Meet at the church at Houghton and Old Spanish Trail.
What: Endurance Bike

Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is east on Old Spanish Trail, turn around on time. Ride is easy enough that you should be able to stay in small groups.

Run right after your bike ride east on the running path on Spanish trail. Make sure your bikes are locked.

Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike).

RED
2:20 ride, effort 7; 0:40 run, effort 6.

WHITE
2:00 ride, effort 7; 0:25 run, effort 6.

BLUE
1:40 ride, effort 7; 0:20 run, effort 6.
02 / 17
(workout)
Endurance Bike (yes, bike)
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Kennedy Park, corner of Ajo and Mission
What: Endurance Bike

Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is west on Ajo, turn right on Kinney at the McDonalds, then...

RED
Right on Gates Pass, climb the pass, then turn around. Make a right on Kinney, left on McCain loop, right again once you hit Kinney, then return to UA over Gates Pass.

WHITE
Continue to McCain Loop, right turn back onto Kinney, then left at Gates Pass, up and over and return home.

BLUE
Turn around at McDonalds and return reverse routing.
02 / 18
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm
02 / 19
(workout)
Easy Run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Easy run

Easy run for everyone. WU and stretch, then...

RED: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.
02 / 20
(workout)
Endurance Bike
Start: 7:00 am

When: 7:00am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:20-- Easy to moderate, effort 6-7.

BLUE: 0:50 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 500 (20"), 400 (20"), 300 (20"), 200 (20"), 100 all @ 1000yd TT pace. 10x50 sprint (40"). Make the sprints HARD.
CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 400 (20"), 300 (20"), 200 (20"), 100 all @ 1000yd TT pace. 10x50 sprint (40"). Hard effort on the sprints.
CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 1200 swim repeating 50 hard, 50 easy without stopping.
CD: 1-on-1 with White and Red Groups for drills and form.
02 / 21
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm
Where: Catalina Magnet High School (Pima and Dodge)
What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group.

RED
12x400. Static Recovery. Goal pace is 5km race effort, hold each lap steady--even pacing.

WHITE
10x400. Static Recovery. Goal pace is 5km race effort, hold each lap steady--even pacing.

BLUE
8x400. Static Recovery. Goal is even pacing.

CD 3-4 easy laps.
02 / 22
(workout)
Training Camp!!
Start: 6:00 am

Training Camp.

Bring your camping, running, cycling, and swimming gear.

Also bring:
- Transition towel or mat
- Warmup clothes
- Water bottles
- Food

Workouts TBD
02 / 23
(workout)
Training Camp Day 2
Start: 6:00 am
End: 9:29 am

Train, Train, Train.

Worouts TBD, but expect to use your run, cycle and swim gear.
02 / 24
(workout)
Desert Classic Duathlon (or Training Camp Day 3)
Start: 6:00 am
End: 9:26 am

Race Day!!!
3.4mi Run, 21mi Bike, 2.7mi Run

Or Training Camp race!!
2mi Run, 12mi Bike, 2mi Run
02 / 25
(workout)
Day Off!!
Start: 4:25 pm

You've earned it!

Instead, go to the meeting at the Rec Center at 6pm, followed by the world famous Kosuke's Kore Killer!
02 / 26
(workout)
Easy run (Sleep in off for Camp attendees and racers!)
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run

Take the morning off if you attended and raced at Training Camp

Easy run for everyone. WU and stretch, then...

RED: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pmWhere: Trisports.com. Park in the rear and go in the back door.What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.
02 / 27
(workout)
Endurance Bike
Start: 7:00 am

When: 7:00amWhere: Flagpole in Front of Old MainWhat: Endurance Bike

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:20-- Easy to moderate, effort 6-7.

BLUE: 0:50 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pmWhere: Student Recreation Center PoolWhat: Distance Tempo Swim

TT pace is your pace for your 1000yd TT.

REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 6x200 @ TT pace (30"); rest 1:00; 6x100 2-3" per 100 faster (30"); rest 1:00; 6x50 sprints (30").CD: 1-on-1 with White and Blue Groups for drills and form.

WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 4x200 @ TT pace (30"); rest 1:00; 5x100 2-3" per 100 faster (30"); rest 1:00; 4x50 sprints (30").CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 4x150 @ TT pace (30"); rest 1:00; 4x75 2-3" per 50 faster (30"); rest 1:00; 4x25 sprints (30").CD: 1-on-1 with White and Red Groups for drills and form.
02 / 28
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pmWhere: Catalina Magnet High School (Pima and Dodge)What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group.

RED6x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here)

WHITE5x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here)

BLUE4x800. Static Recovery. Goal is even pacing at 5km race effort.

CD 3-4 easy laps.
02 / 29
(workout)
Easy run (Blue's in on this one)
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Endurance Run

Everyone warm up and stretch first. Route is circling campus.

RED0:50 easy

WHITE0:40 easy

BLUE0:30 easy

(workout)
Optional Bike up Lemmon with the pros
Start: 7:00 am

Meet at Trisports to join 40+ pro triathletes and a lot of mere mortals up Mt Lemmon. Ride starts at 7am.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim

REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 300 (30"). Each 300 is 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 800yd TT for bragging rights.CD: 200 easy and more drills

WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.CD: 200 easy and more drills

BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.CD: 100 easy and more drills
03 / 1
(workout)
BRICK!!
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.Where: Rillito River Park at Campbell just south of the River.What: Brick

Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is north on Campbell, then west on River to First, north on First, west on Ina/Skyline to Oracle. Go north on Oracle and turn around on time. Run right after your bike ride on the River Path. Make sure your bikes are locked.

Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel while on the run.

RED2:20 ride, effort 7; 0:40 run, effort 6.

WHITE2:00 ride, effort 7; 0:25 run, effort 6.

BLUE1:40 ride, effort 7; 0:20 run, effort 6.
03 / 2
(workout)
Power Run
Start: 8:00 am

When: 8:00amWhere: A Mtn.What: Power Run

Everyone warm up and stretch first.

Route is Loops on A Mtn. Drive to the parking area on the saddle, accessible on the way down from the top. Run the loop above this parking area. Run hard lap, easy lap, hard lap, etc. Hammer the uphills and maintain speed on the decsents on the hard laps. Cool down well.

RED60 minutes of loops.

WHITE45 mintues of loops.

BLUE35 mintues of loops.
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