Saturday, November 18, 2006

training round-up, week ending 11-18-06

and now for a really dry posting...the training round-up for this week:

sunday, nov. 12

morning

  • trail run (weekly long run), 8 miles, aerobic conditioning (zone 2 & zone 3), rose bowl arroyo trail, start time 8 am
monday, nov. 13

rest day


tuesday, nov. 14


morning

  • stationary bike (build ride), 80 minutes, aerobic conditioning (zone 2 & zone 3), lyons center, start time 6:30 am
  • weight training (chest), 30 minutes, immediately following
evening
  • kung fu (recovery workout), 60 minutes, aerobic conditioning (zone 2), cromwell field, start time 6 pm
  • weight training (abs), 20 minutes, immediately following
wednesday, nov. 15

morning

  • swim (intervals), 2200 yards, muscular endurance (zone 3), macdonald's stadium, start time 6 am
  • weight training (upper & lower back), 30 minutes, immediately following
evening
  • track workout (intervals), 5 miles, anaerobic conditioning (zone 3 & zone 4), cromwell field, start time 6:30 pm
thursday, nov. 16

morning

  • stationary bike (recovery ride), 30 minutes, aerobic conditioning (zone 2), lyons center, start time 6:30 am
  • weight training (legs & abs), 45 minutes, lyons center, immediately following

friday, nov. 17

morning
  • swim (intervals), 3000 yards, muscular endurance (zone 2 & zone 3), macdonald's stadium, start time 6 am
  • weight training (chest & shoulders), 30 minutes, immediately following
evening
  • barefoot run (recovery run), 20 minutes, aerobic conditioning (zone 2), cromwell field, start time 6 pm
saturday, nov. 18


morning

  • kung fu (active rest), casuda canyon park, start time 10:30 am

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