PTC/Steelhead Cycling and Run-Team Social
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Shawn Bostad
Feb 25, 2019, 11:57:13 PM2/25/19
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Wednesday Cycling
Time: 5:30-6:30 and 6:45-7:45
Location:
Steelhead Coaching
2635 NE Broadway
Portland, OR
Sign up here:
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 30 sec Zone 4 with a 90 sec Zone 2 recovery.
Cool Down:
5 min Zone 2
5 min Zone 1
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 30 sec Zone 4 with a 90 sec Zone 2 recovery.
Cool Down:
5 min Zone 2
5 min Zone 1
Thursday Run Workout
Team Social and/or Mile Repeats
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.
Route:
#2 is a mile Repeat Workout on the Water front.
4 X 1 mile @10-15k pace with a 2 min recovery after each.
It's your choice. Both will take about an hour.
Once finished, we'll head back to lucky lab for food and drinks.
See you guys out there.
--
Shawn Bostad
Steelhead Coaching
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