PTC Wednesday Ride and Thursday Run

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Shawn Bostad

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Apr 30, 2019, 1:07:53 PM4/30/19
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Hey Folks.  We are officially riding outside now.  
Here is the plan for the week.  

Wednesday Ride Plans
Meet @6pm
Location:  Western Bike Works
Workout:
4 X 5 min Best Possible Effort Up Fairview
Recovery is the Downhill. 
We'll warm up for 15 min and cool down for 15 min.  
Here is the hill we'll be riding.  
Meet us there if you prefer not to meet us at Western.  I would plan on 6:20 if you meet us at the hill.  

Thursday Run Plans
Meet @6pm
Location:  Duniway Park Track
Right next to Under Amour
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and dynamic warm up
Main set:
4 X 100 meter strides 
Recovery is 30 sec
10 X 200 Fastest Possible Average
Recovery is 90 sec
4 X 100 meter strides
Recovery is 30 sec
Cool Down:
15 min nice and easy jogging

See you guys this week.  

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

Shawn Bostad

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May 6, 2019, 10:30:40 PM5/6/19
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Wednesday Ride Plans
Meet @6pm
Location:  Western Bike Works
Workout:
3 X 8 min of Zone 4 High Tension Effort
Recovery is the downhill.  
We'll warm up for 15 min and cool down for 15 min.  
Here is the hill we'll be riding.  
Meet us there if you prefer not to meet us at Western.  I would plan on 6:20 if you meet us at the hill.  

Thursday Run Plans
Meet @6pm
Location:  Duniway Park Track
Right next to Under Amour
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and dynamic warm up
Main set:
4 X 100 meter strides 
Recovery is 30 sec
8 X 300 Fastest Possible Average or 1500 meter pace
Recovery is 2 min
Cool Down:
15 min nice and easy jogging

See you guys this week.  

Shawn Bostad

unread,
May 14, 2019, 11:11:07 AM5/14/19
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Wednesday Ride Plans
Meet @6pm
Location:  Western Bike Works
Workout:
3 X 10 min of Zone 4 High Tension Effort
Recovery is the downhill.  
We'll warm up for 15 min and cool down for 15 min.  
Here is the hill we'll be riding.  
Meet us there if you prefer not to meet us at Western.  I would plan on 6:20 if you meet us at the hill.  

Thursday Run Plans
Meet @6pm
Location:  Duniway Park Track
Right next to Under Amour
Workout:
Warm up:
15 min nice and easy jogging
10 min of stretching and dynamic warm up
Main set:
4 X 100 meter strides 
Recovery is 30 sec
8 X 400 Fastest Possible Average or 1500 meter pace
Recovery is 2 min
Cool Down:
15 min nice and easy jogging

Let's get this last training week done and enjoy a recovery week next week.  
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