PTC/Steelhead Cycling and Team Social

[Shawn Bostad]

Recovery Week.  Get excited.  This is our opportunity to rest and give our bodies the chance to adapt  to the training.  

Here are the weekly workouts.  

Wednesday Cycling

Time:  5:30-6:30 pm or 6:45-7:45 pm

Location:  

Steelhead Coaching

2635 NE Broadway

Portland, OR

Sign up here:

https://steelheadcoaching.com/practices/

This is a requirement to reserve your trainer.  

Workout:

Warm up:
5 min Zone 1
5 min Zone 2 5 min Zone 3
5 X 1 min 110-120 rpms
Recovery is 30 sec 85-95 rpms
Main set:
10 X 1 min @Zone 4 Recovery is 1 min @Zone 1
Cool Down: 5 min Zone 3
5 min Zone 2
5 min Zone 1

Thursday Run Workout

Team Social and Progressive Run

Time:  6pm

Location:

Lucky Lab-NW Quimby Location

Workout:

We are going to have a couple workout options tonight.  

#1 is the Social Run.  You have the option to run down to the waterfront and complete a 3-5 mile run or a 5 mile run.

Short Route:  The longer route is just slightly longer to the Howthorne bridge and back.  

https://ridewithgps.com/routes/29238335

#2 is a Progressive Run.  There are some folks that are not recovering this week and need a more challenging workout.

Route:

https://ridewithgps.com/routes/29238007

This will be a 7.3 mile run that builds as you  go.

#1 Warm Up

#2-Start at Marathon/1/2 marathon pace

#3-5-10 sec per mile faster

#4-"       "

#5-"       "

#6-"       "

#7-Cool Down

If you need to be removed from the email list, please contact the PTC board.  I don't manage the PTC email list.  I get updates on the list, so it will be updated as they send me the new list.  

Contact:

membe...@pdxtriclub.org

--

Shawn Bostad

Steelhead Coaching

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