training round-up, week ending 01-27-07

just another week on the schedule...

sunday, jan. 21

morning

• trail run (weekly long run), 11 miles, muscular endurance (zone 3 & zone 4), rose bowl arroyo trail, start time 8:30am

monday, jan. 22

morning

• swim (technique & pull), 2000 yards, aerobic conditioning (zone 2), mcdonald's swim stadium, start time 6:00am
• weight training (chest & abs), 30 minutes, immediately following
  

evening

• kung fu (recovery), 60 minutes, aerobic conditioning (zone 2), loker track stadium, start time 6:00pm

tuesday, jan. 23

morning

• stationary bike (build), 90 minutes, muscular endurance (zone 3 & zone 4), lyons center, start time 6am

evening

• run (recovery), 20 minutes, loker track stadium, start time 6:30pm
• kung fu (recovery), 40 minutes, immediately following
  

wednesday, jan. 24

rest day

thursday, jan. 25

morning

• swim (build), 3200 yards, aerobic conditioning (zone 3), mcdonald's swim stadium, start time 6am
• weight training (upper & lower back), 30 minutes, immediately following

evening

• run (tempo), 4 miles, anaerobic conditioning (zone 4), loker track stadium, start time 6:30pm

friday, jan. 26

morning

• weight training (chest & abs), 45 minutes, lyons center, start time 7:00am
  

evening

• run (active rest), 12 minutes, aerobic conditioning (zone 2), loker track stadium, start time 5:30pm
• kung fu (active rest), 60 minutes, immediately following
  

saturday, jan. 27

morning

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