Athlete Portal

Tina August 10-23

Posted by on Aug 10, 2015 in Athlete Workouts | Comments Off on Tina August 10-23

[eyesonly level= username=”tinawatts” ]   Week of August 10   Monday: Swim 2500 yds 400 easy, 8×50 (25 easy, 25 fast), 6×200 with 10 sec rest (3 pull, 3 swim), 4×50 kick, 300 easy   Tuesday: Fartlek Run 2 mile warm-up, 6×2 min (2 min easy or walk/jog), 6×1 min (1 min easy or 1 min walk/jog), 1 mile easy cool-down run.   Wednesday: Trainer or spin class 20 min warm-up, 4×30 sec accelerations, Workout: 8min hard, 4 min easy, 6 min hard, 3 min easy, 4 min hard, 2 min easy, 3×2...

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Elise July 27-Aug 9

Posted by on Jul 25, 2015 in Athlete Workouts | Comments Off on Elise July 27-Aug 9

[eyesonly level= username=”elisewinter” ]   July 27- August 2nd   Monday: Hard Bike; Master’s Swim 20 minute warm-up, 4×30 sec hard, 30 sec easy 2x(1 min hard(1 easy), 2 min hard(2 easy), 3min hard(3 easy), finish with 10 minutes easy.   Tuesday: Easy 4 miles. *you can also do Thursday’s optional swim here too.     Wednesday: Hard Run; Master’s swim Run: 2 mile warm-up, 4-6×100 strides, 12×400 with 2 min walk/jog, 1-2 miles easy Do the first 2-4 400’s no faster than...

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July 27-August 2

Posted by on Jul 25, 2015 in Athlete Workouts | Comments Off on July 27-August 2

[eyesonly level= username=”lisacoursey” ] July 27-August 2 Monday: Hard Bike on Trainer 20 minute warm up followed by 30 sec hard, 30 sec easy for 4 minutes, 3x (1 min hard, 2 min hard, 3 min hard) with equal rest between. So after the 1 min hard go 1 min easy, etc…, finish with 10 min easy spin cool-down.   Tuesday: Swim; Run 30 minute easy run 2500 yard swim 500 easy; 5×100 pull descending 1-5, 500 swim alternating 100 easy/100 fast, 5×100(as 50 hard, 50 kick), 500 easy swim   Wednesday: Hard Run 2 mile...

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Lisa’s Workouts: July 13

Posted by on Jul 14, 2015 in Athlete Workouts | 1 comment

[eyesonly level= username=”lisacoursey” ]   Lisa Week of July 13 Monday: Recovery swim   Tuesday: 1:20 easy spin on the bike. Either outside or on the trainer.   Wednesday: Swim: 2700 yds 300 swim 4 x 50 (25 fast, 25 easy) Main Set: 15×100 – controlled race pace effort. Leaving on an interval that gives you 10 sec rest. Let me know what your interval was for these. 8×50 with 5 sec rest. 200 pull 100 easy   30 minute easy run. No  GPS watch. Just run for time.   Thursday: 6 mile run to feel...

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Tina Week of July 27-Aug 2

Posted by on Jul 13, 2015 in Athlete Workouts | Comments Off on Tina Week of July 27-Aug 2

Week of July 13

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Elise’s Workouts July 6-July 26

Posted by on Jul 5, 2015 in Athlete Workouts | Comments Off on Elise’s Workouts July 6-July 26

[eyesonly level= username=”elisewinter” ] Elise’s Workouts July 6-26 Week of July 6   Monday: Master’s Swim Hard Bike: 15-20 minute build warm-up; 3x(1 min, 2 min, 3 min). 15 minute easy spin Take 1 minute spin recovery between each interval and 3 minutes after each set.   Tuesday: Donner swim and run.   Wednesday: Master’s Swim only. Let’s give your hips an easy day after the longer run around the lake.   Thursday: 1.5 hour moderate effort bike with 30 minutes in tt bars in the middle....

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Lisa Week of Vineman

Posted by on Jul 5, 2015 in Athlete Workouts | Comments Off on Lisa Week of Vineman

  [eyesonly level= username=”lisacoursey” ]   Lisa’s Workouts   Monday: Bike 1.5 hour bike at easy-moderate intensity to flush the legs out from the weekend.   Tuesday: Swim 2500 yds 300 easy, 200 kick, 8×25 alternating fast, easy by 25; 15×100 (on the 1:50 for 5 and 1:45 for 10), 200 pull, 200 easy. 3-4 mile run   Wednesday: Bike 1.5 hour bike with the last 30 minutes building each ten minutes so that you are ending with half IM pace or just faster.   Thursday: Run 45 minute run with...

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Tina Week of June 29

Posted by on Jun 30, 2015 in Athlete Workouts | Comments Off on Tina Week of June 29

[eyesonly level= username=”tinawatts” ] Week Of June 29 Monday: off   Tuesday: Swim   Wednesday:  Hard Bike on the trainer. 20 minute warm-up with 5×30 sec builds. Then go 10 x (1 minute hard, 1 min easy, 30 sec hard, 1 min easy), 15 min easy cool-down   Thursday:  6 mile run. Run as: 2 miles easy, 6×800 with 2 minute walk/jog recovery, 1 mile easy.  Start the 800s at 1/2 marathon pace and then try to get each one faster finishing around 10k pace. Let me know how this goes. You can do this on the trail by...

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Elise’s Workouts Week of June 29

Posted by on Jun 28, 2015 in Athlete Workouts | Comments Off on Elise’s Workouts Week of June 29

[eyesonly level= username=”elisewinter” ]   Elise’s Workouts: Week of June 29   Monday: 4 miles easy   Tuesday: Bike:  1.5 hour bike. 30 minutes easy to moderate then do a 20/20/20 build ending just slower than Olympic race pace. Swim: 3000 yds 400 warm-up, 8×50 alternating fast, easy, 15×100 (5 on 1:40, 5 on 1:35, 5 on 1:30 with no breaks between sets of 5) – If you can’t make 5 on 1:30 start on 1:45 then go 1:40, 1:35. 200 kick, 300 pull, 200 easy   Wednesday: 4 miles If you feel ok do 2 miles...

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Tina’s Workouts Week of June22

Posted by on Jun 22, 2015 in Athlete Workouts | Comments Off on Tina’s Workouts Week of June22

Tina Week of June 22

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