sunday, nov. 12
morning
monday, nov. 13
- trail run (weekly long run), 8 miles, aerobic conditioning (zone 2 & zone 3), rose bowl arroyo trail, start time 8 am
rest day
tuesday, nov. 14
morning
evening
- 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
wednesday, nov. 15
- kung fu (recovery workout), 60 minutes, aerobic conditioning (zone 2), cromwell field, start time 6 pm
- weight training (abs), 20 minutes, immediately following
morning
evening
- swim (intervals), 2200 yards, muscular endurance (zone 3), macdonald's stadium, start time 6 am
- weight training (upper & lower back), 30 minutes, immediately following
thursday, nov. 16
- track workout (intervals), 5 miles, anaerobic conditioning (zone 3 & zone 4), cromwell field, start time 6:30 pm
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
evening
- 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
saturday, nov. 18
- barefoot run (recovery run), 20 minutes, aerobic conditioning (zone 2), cromwell field, start time 6 pm
morning
- kung fu (active rest), casuda canyon park, start time 10:30 am
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