Happy New Year-Workouts for this week
3 views
Skip to first unread message
Shawn Bostad
Dec 31, 2018, 9:22:39 PM12/31/18
to
Hey Folks. Happy New Year. Hope you all had a great Holiday and are ready to start off 2019 right with some great social workouts. I know the festivities have been cranking this past week, so we'll continue this week. This week is a recovery week and social run, so get your bike shoes and running shoes ready.
Here is the plan.
Wednesday Cycling
Steelhead Coaching
6pm
Sign up here to reserve a trainer.
Workout:
Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1
5 X 10 sec max cadence with a 50 sec recovery after each.
Main set:
10 X 30 sec Zone 4 Effort with a 90 sec Zone 2 recovery.
Cool Down:
10 min Zone 2
5 min Zone 1
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1
5 X 10 sec max cadence with a 50 sec recovery after each.
Main set:
10 X 30 sec Zone 4 Effort with a 90 sec Zone 2 recovery.
Cool Down:
10 min Zone 2
5 min Zone 1
Thursday Run
Social Run
Meet at Lucky Lab
NW Quimby Location
6pm
Workout:
We'll be running the water front loop.
There is a 3 mile option or a 5.5 mile option.
Pace varies on this run. It depends on how many folks show up.
Run as much or as little as you like.
Show up ready to go rain or shine. We will run for sure.
We usually hang out after the run for beer and food, so definitely bring your wallet, appetite and warm dry clothes for after the run.
See you amazing athletes this week.
--
Shawn Bostad
Steelhead Coaching
Reply all
Reply to author
Forward
0 new messages