PTC/Steelhead Wednesday and Thursday Workouts

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Shawn Bostad

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Jan 14, 2019, 8:31:40 PM1/14/19

Wednesday Cycling

Time: 6pm

Location:

Steelhead Coaching

2635 NE Broadway

Portland, OR

https://steelheadcoaching.com/practices/

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3-85-95 rpms
5 X 30 sec High Cadence 120+ rpms
Recovery is 30 sec 85-95 rpms
2 min Zone 2
Main set:
Force Workout
3 X 7 min Zone 3 Effort @65-75 rpms
Recovery is 1 min Zone 1 after each
Finisher
4 X 2 min Zone 4 @65-75 rpms
Recovery is 1 min Zone 1 after each
Cool Down:
5 min Zone 1

Thursday Run Workout

Time: 6pm

Location:

Lincoln High School Track

Workout:

Warm up:
15 min nice and easy
10 min of Dynamic stretching
Added Drills-Form Based
Main set:
4 X 150 meter strides-Recovery-Jog 50 meters.
4 X 1200 Build-Start at 1/2 marathon pace and build to 10K pace. You'll build by 400's and each one will be about 3-4 sec faster per 400.
Recovery is 90 sec and Repeat
Cool Down:
15 min nice and easy

Shawn Bostad

Steelhead Coaching

Owner and Coach
NASM, FMS and Trigger Point Certified
www.steelheadcoaching.com
512-731-0440

Shawn Bostad

unread,

Jan 21, 2019, 3:08:52 PM1/21/19

Wednesday Cycling

Time: 6pm

Location:

Steelhead Coaching

2635 NE Broadway

Portland, OR

https://steelheadcoaching.com/practices/

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3-85-95 rpms
5 X 30 sec High Cadence 120+ rpms
Recovery is 30 sec 85-95 rpms
2 min Zone 2
Main set:
Force Workout

2 X 12 min Zone 3 Effort @65-75 rpms

Recovery is 1 min Zone 1 after each
Finisher

4 X 3 min Zone 4 @65-75 rpms

Recovery is 1 min Zone 1 after each
Cool Down:

5 min Zone 1

Thursday Run Workout

Time: 6pm

Location:

Lincoln High School Track

Workout:

Warm up:
15 min nice and easy
10 min of Dynamic stretching
Added Drills-Form Based
Main set:
4 X 150 meter strides-Recovery-Jog 50 meters.

Start at 1/2 marathon pace for each interval. We'll be progressing the speed every 400 within every interval we complete. Goal is to shave off 2-3 sec from each 400 within each interval. Here are the intervals. 2000 1600 1200 800 Recovery is 90 sec after each interval.