PTC Steelhead Workout-Location Change

[Shawn Bostad]

Hey Folks.  We are set for another glorious week.  

Alert!!!

We are meeting at Lincoln High Track at 6pm this week, but we'll be warming up to Duniway Track.  The warm up is 2 miles.  If you prefer to meet at Duniway, meet us there at 6:20.  

Here is what we have planned for 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 X 30 sec @110-120 rpms

30 sec @85-95 rpms

Main set:

4 X 8 min Zone 4

2 min Zone 1 Recovery

5 X 1 min Zone 5

1 min Zone 1 Recovery

Cool Down:

5 min Zone 2

5 min Zone 1

Track Thursday

Time:  6pm

Location:  Lincoln High at 6pm for the warm up-Duniway at 6:20 pm post warm up. 

Workout:

Warm up:

15 min nice and easy jogging

10 min of stretching and drills

Main set:

16 X 400 Progressive 400's

1-4 @3K pace

5-8 @ Faster than 3K pace

9-12 @1 mile Pace

13-16 @1 mile Pace or faster

Recovery is 75 sec after each.  

Cool Down:

15 min nice and easy jogging.

--

Shawn Bostad

Steelhead Coaching

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