PTC/Steelhead Workouts
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Shawn Bostad
Jan 7, 2019, 11:10:46 PM1/7/19
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Hey Folks. Here we go. Week 1 of this next workout cycle. Please make sure to sign up for the ride. We ran out of trainers this past Wednesday, so we need to make sure everyone is signed up. If you don't sign up, you should bring your own trainer. See you guys this week.
Wednesday Cycling
Time: 6pm
Location:
Steelhead Coaching
2635 NE Broadway
Portland, OR
Sign up here:
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
4 X 5 min Zone 3 Effort @65-75 rpms
Recovery is 1 min Zone 1 after each
Finisher
6 X 1 min Zone 4 @65-75 rpms
Recovery is 1 min Zone 1 after each
Cool Down:
5 min Zone 1
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
4 X 5 min Zone 3 Effort @65-75 rpms
Recovery is 1 min Zone 1 after each
Finisher
6 X 1 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.
2 X 2K Build-Start at 1/2 marathon pace and build to 10K pace. You'll build by 400's and each one will be about 2-3 sec faster per 400.
Recovery is 2 min and Repeat
Cool Down:
15 min nice and easy
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.
2 X 2K Build-Start at 1/2 marathon pace and build to 10K pace. You'll build by 400's and each one will be about 2-3 sec faster per 400.
Recovery is 2 min and Repeat
Cool Down:
15 min nice and easy
--
Shawn Bostad
Steelhead Coaching
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