02 / 10
Start: 9:00 am
When: 8:00am Everyone warm up and stretch first. RED WHITE BLUE Start: 5:00 pm
When: 5:00pm RED WHITE BLUE | ||
02 / 11
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02 / 12
Start: 7:00 am
When: 7:00am Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy Start: 6:30 pm
When: 6:30pm 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
Start: 7:00 am
When: 7:00am 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. Start: 7:00 pm
When: 7:00pm | ||
02 / 14
Start: 6:00 pm
When: 6:00pm 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 WHITE BLUE | ||
02 / 15
Start: 7:00 am
When: 7:00am Everyone warm up and stretch first. Route is circling campus. RED WHITE BLUE Start: 5:30 pm
When: 5:30pm RED WHITE BLUE | ||
02 / 16
Start: 9:00 am
Meet at: 8:45am, ready to ride at 9am. 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 WHITE BLUE | ||
02 / 17
Start: 9:00 am
Meet at: 8:45am, ready to ride at 9am. 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 WHITE BLUE | ||
02 / 18
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02 / 19
Start: 7:00 am
When: 7:00am Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy Start: 6:30 pm
When: 6:30pm 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
Start: 7:00 am
When: 7:00am 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. Start: 7:00 pm
When: 7:00pm RED WHITE BLUE | ||
02 / 21
Start: 6:00 pm
When: 6:00pm 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 WHITE BLUE CD 3-4 easy laps. | ||
02 / 22
Start: 6:00 am
Training Camp. Bring your camping, running, cycling, and swimming gear. Also bring: Workouts TBD | ||
02 / 23
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
Start: 6:00 am
End: 9:26 am
Race Day!!! Or Training Camp race!! | ||
02 / 25
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02 / 26
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 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
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. 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
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
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 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. 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
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
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. | ||
03 / 3
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03 / 4
Start: 7:00 am
When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy 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. Fro those without trainers, an indoor ride at the Rec Center or a ride around Reid Park. This is a hard ride, effort 8-9 for an hour. | ||
03 / 5
Start: 7:00 am
When: 7:00am Where: Flagpole in Front of Old Main What: BRICK This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. Don't stray too far for fear of someone "finding" your bike or shoes. EVERYONE: Bike around the north campus--ride out the gate and turn right on First, right on Speedway, right on Campbell, back in and through the mall back to the Flagpole. Be careful of traffic and take teh bike somewhat easy for that reason. Do a T2 to the run and run through the mall to Campbell and back. Do this 3 times, practicing transitions and bike mounting/dismounting each time. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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03 / 6
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 4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 1600 tempo @ 10km race effort. WHITE 4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 800 tempo. BLUE 4x400 at 5km race pace, 1600 TT all out, 2x400 same as the first 4. | ||
03 / 7
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. RED0:40 easy WHITE0:40 easy BLUESleep in unless you missed a run earlier in the week. Start: 5:30 pm
When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim RED
WHITE
BLUE
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03 / 8
Start: 8:00 am
When: 8:00am Where: Starr Pass What: Power Run Everyone warm up and stretch first. Route is up into the Trails. RED 1:20 effort 6-7 with 5x 2' effort 9 accels. WHITE 65 mintues effort 6-7 BLUE 50 mintues effort 6-7 | ||
03 / 9
Start: 8:00 am
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 First, north on First to Ina, west on Ina to Oracle, then north on Oracle to turn around. Run right after your bike ride on the River Path nearby. 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. Today, the ride is easier and the run is harder. RED 2:00 ride, effort 6; 0:50 run, effort 7. WHITE 1:45 ride, effort 6; 0:40 run, effort 7. BLUE 1:30 ride, effort 6; 0:30 run, effort 7. Start: 5:00 pm
When: 5:00pmWhere: Student Recreation Center PoolWhat: Drill/Skill Swim REDWU: 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. WHITEWU: 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. BLUEWU: 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. | ||
03 / 10
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03 / 11
Start: 6:30 am
When: 7:00am Where: Meet at the flagpole in front of Old Main What: Hard Bike Skip if you're doing the trainer ride. EVERYONE: 1:00. Easy ride first and last 15 minutes; Middle 30 mintues is hard for 2 minutes, easy for 3 minutes. Hard is effort 8-9, easy is effort 4-5. Start: 6:30 pm
When: 6:30pm Where: Reid Park What: Tempo run Run in groups. This is a socaial run. Watch your form--land on your midfoot, lean slightly forward, you should not be able to see your shoelaces as your foot hits the ground--your knee should hide them. RED: 1:00 effort 5 on the short legs, effort 8 on the long legs. Effort 8 is 10km race pace, NOT A SPRINT, but controlled speed. WHITE: 0:50 moderate--about effort 5 on the long legs, effort 7 on the short legs. Effort 8 is 10km race pace. NOT A SPRINT, but controlled speed BLUE: 0:45 steady, effort 5-6. | ||
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