Steelhead/PTC Weekly Workouts

[Shawn Bostad]

Workouts Update and Email Update

Update number one:

Our last 3 weeks of indoor training starts this week.  We have one indoor training cycle left.  After this 3 week cycle of training, we'll be transitioning to outdoor rides.  

Update number two:

This is also the last email I'll be sending out.  I'm going to be posting the workouts through the team member facebook page.  Please  make sure to check the Portland Triathlon club member facebook page to get updates.  

Hope to see everyone at practice this week.  

Cycling Wednesday

Two classes:

5:30 pm -6:30 pm

6:45 pm-7:45 pm

Please sign up here to reserve a trainer.

https://steelheadcoaching.com/practices

Location:  2635 NE Broadway

Workout:

5 min Zone 1

5 min Zone 2

5 min Zone 3

5 X 30 sec @110-120 rpms

30 sec @85-95 rpms

Main set:

4 X 3 min Zone 5

Recovery is 3 min Zone 1

Cool Down:

5 min Zone 2

5 min Zone 1

Track Thursday

Time:  6pm

Location:  Lincoln High School Track

Workout:

Warm up:

15 min nice and easy jogging

10 min of stretching and drills

Main set:

3 miles of 

200 on @5K pace

200 off @Long Run Pace

15 min nice and easy jogging.

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Shawn Bostad

Steelhead Coaching

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