PTC and Steelhead Wednesday Ride and Thursday Run

[Shawn Bostad]

Here we go folks.  Last week in the build cycle.  The following week will be a recovery week.  

Wednesday Cycling Class is now Two classes.  Sign up for the class that works best with your schedule.    

5:30pm-6:30pm

6:45pm-7:45pm

You have your choice

Please sign up here for either workout:

https://steelheadcoaching.com/practices/

Workout:

Warm up:
5 min Zone 1
5 min Zone 2
5 X 10 Sec - Zone 5/6 Openers with a 50 sec Zone 1 Recovery
Main set:
6 Rounds of the following
3 min Zone 3 @75-85 rpms
2 min Zone 4 @75-85 rpms
1 min Zone 5 @ 75-85 rpms
2 min Zone 1 @85-95 rpms
Cool Down;
5 min Zone 2
5 min Zone 1

Thursday Run
6pm @Lincoln High School
Workout:
Warm up:
15 min easy
10 min of drills and dynamic stretching.
Main set:
2 X 800 @8-10K pace
90 sec recovery
4 X 600 @8-10K pace
1 min recovery
6 X 400 @5K pace
1 min recovery
Cool Down:
15 min easy

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Shawn Bostad

Steelhead Coaching

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