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Wed. 10/13

Steph
Bike/Run
Bike: 90'
WU 30' - LVL3-4
6 x 30" Spin ups
w/ 30" RI (small chain ring-High 100+ cadence)
2 x 10' lvl8 w/5' RI
flat terrain if possible, get in aero bars if you have them. Don't ride too hard!) Cool down
30' LVL 3-4
(dist: 20-25 miles)

 Shelly
Bike/Run
Bike: 90'
WU 30' - LVL3-4
6 x 30" Spin ups
w/ 30" RI (small chain ring-High 100+ cadence)
2 x 10' lvl8 w/5' RI
flat terrain if possible, get in aero bars if you have them. Don't ride too hard!) Cool down
30' LVL 3-4
(dist: 20-25 miles)
Thurs. 10/14

Steph
Strength/Run

LSD Run:
132' lvl4-6
rolling hills

Shelly
Strength/Run

4 MILES

Strength training in AM Strength training in AM (or run inside in AM, due to smoke from fire)
Fri. 10/15

Steph
 Swim

Warm up
4 x (25 swim lvl4, 25 1ASOSB) NO RI
4 x (25 swim lvl5, 25 BF)
200 pull
MAIN SET
3 x 300 lvl7 RI 15"
5 x 100 lvl7 RI 10"
400 lvl5
Cool down
100 lvl2
total yardage: 2300

Shelly
Swim

Warm up
4 x (25 swim lvl4, 25 1ASOSB) NO RI
4 x (25 swim lvl5, 25 BF)
200 pull
MAIN SET
3 x 300 lvl7 RI 15"
5 x 100 lvl7 RI 10"
400 lvl5
Cool down
100 lvl2
total yardage: 2300
-----Optional add on----
Run: 30-40' LVL 5 w/4-6 20" pickups		 Run: 30-40' LVL 5 w/4-6 20" pickups
Sat. 10/16

Steph
Bike

56 miles
rolling hills
lvl4-6 on flats
On the climbs you can elevate to lvl8

 

Shelly
Bike/Run

56 miles
rolling hills
lvl4-6 on flats
On the climbs you can elevate to lvl8
RUN 3 MILES (can be done on Sunday instead)
Sun. 10/17

Steph
Bike/Run

BIKE-RUN: 4x(15'-16')
5' @ 100 rpm
(1' single leg, 3' both legs, 1' single leg, 3' both legs) alternate legs within each set.
2' @ 110 rpm
Other variations will be coach directed

Each Run to include the following:
2' @ lvl3
4' @ lvl5
4' @ lvl8
2' @ lvl3
4' @ lvl8

 Shelly
 Bike/Run

BIKE-RUN: 4x(15'-16')
5' @ 100 rpm
(1' single leg, 3' both legs, 1' single leg, 3' both legs) alternate legs within each set.
2' @ 110 rpm
Other variations will be coach directed

Each Run to include the following:
2' @ lvl3
4' @ lvl5
4' @ lvl8
2' @ lvl3
4' @ lvl8
Mon. 10/18

Steph
 Rest Day

Weekly Totals:
Swim: 5900-6400
Bike: 100-110 mi.
Run: 26-30 miles
Shelly Run: 13 miles

 Shelly
Rest Day

Weekly Totals:
Swim: 5900-6400
Bike: 100-110 mi.
Run: 26-30 miles
Shelly Run: 13 miles
Tues. 10/19

Steph
Swim/Bike/Strength

Warm up
4 x (25 swim lvl4, 25 SASK) NO RI
4 x (25 swim lvl5, 25 BF) NO RI
200 pull
MAIN SET
10 x 50 lvl7 10" RI
8 x(25 lvl3, 25 lvl8)10"RI
100 stroke easy
8 x 25 kick lvl7
6 x 100 lvl5 10" RI
Cool down
100 LVL2
TOTAL yardage: 2300

 Shelly
Swim/Bike/Strength

Warm up
4 x (25 swim lvl4, 25 SASK) NO RI
4 x (25 swim lvl5, 25 BF) NO RI
200 pull
MAIN SET
10 x 50 lvl7 10" RI
8 x(25 lvl3, 25 lvl8)10"RI
100 stroke easy
8 x 25 kick lvl7
6 x 100 lvl5 10" RI
Cool down
100 LVL2
TOTAL yardage: 2300
---Optional add on-----

Bike
90-110' lvl6-7
flat to rolling hills, no sustained climbs over ½ mile.

 ---Optional add on-----

Bike
90-110' lvl6-7
flat to rolling hills, no sustained climbs over ½ mile.
Strength training in AM Strength training in AM
Wed. 10/20

Steph
Swim -or- Spinerval/Core training

1500-2000 yards
Open water if possible, if not, do 400 yard repeats to account for yardage.

--------OR---------------

Spinerval Brick
ALL: 4x(16'-10')
Each Bike to include the following:
5' @ 100 rpm lvl5
2' @ 100 rpm lvl8
2' left leg
1' both legs
2' right leg
4' both legs
Each Run to include the following:
2' @ lvl3
4' @ lvl5
4' @ lvl8

 Shelly
Swim -or- Spinerval/Core training

1500-2000 yards
Open water if possible, if not, do 400 yard repeats to account for yardage.

--------OR---------------

Spinerval Brick
ALL: 4x(16'-10')
Each Bike to include the following:
5' @ 100 rpm lvl5
2' @ 100 rpm lvl8
2' left leg
1' both legs
2' right leg
4' both legs
Each Run to include the following:
2' @ lvl3
4' @ lvl5
4' @ lvl8
CORE in AM CORE in AM
Thurs. 10/21

Steph
Swim/Run/Strength

Warm up
4x(25s lvl4, 25 1ASOSB) NO RI
4x(25s lvl5, 25 BF) NO RI
200 pull
MAIN SET
5 x (25 build up, 25 lvl8, 25 lvl3) RI 15"
4 x 25 SASK alternate NO RI
4 x 50 SAR 10" RI
2 x 200 lvl5 30" RI
3 x 25 lvl7 15" RI
100 stroke easy
7 x 50 Descend 1"/50, start at lvl5
Cool down
100 lvl2
TOTAL yardage: 2100

Shelly
Swim/Run/Strength

Warm up
4x(25s lvl4, 25 1ASOSB) NO RI
4x(25s lvl5, 25 BF) NO RI
200 pull
MAIN SET
5 x (25 build up, 25 lvl8, 25 lvl3) RI 15"
4 x 25 SASK alternate NO RI
4 x 50 SAR 10" RI
2 x 200 lvl5 30" RI
3 x 25 lvl7 15" RI
100 stroke easy
7 x 50 Descend 1"/50, start at lvl5
Cool down
100 lvl2
TOTAL yardage: 2100

-----Optional add on-----
Run
60' lvl5

 Run
30' lvl5
Strength in AM Strength in AM
Fri. 10/22

Steph
Bike/Run/Core

4 x 20'bike 10'run

you can do it on a trainer or road, your choice
lvl5 for bike, lvl7 for run

Shelly
Bike/Run/Core

4 x 20'bike 10'run

you can do it on a trainer or road, your choice
lvl5 for bike, lvl7 for run
Core in AM Core in AM
Sat. 10/23

Steph
Bike

60-65 miles

Orinda Safeway across from Starbucks

Wildflower Racers
Only do half the distance

Shelly
Bike/Run

60-65 miles

Orinda Safeway across from Starbucks

Wildflower Racers
Only do half the distance
4 MILE RUN
Sun. 10/24

Steph
Run

7 Mile run

Shelly
Run

4 MILE RUN
Mon. 10/25

Steph
Rest Day

Weekly Totals:
Swim: 6400-6900 yds
Bike: 60-70 mi.
Run: 20 miles
Shelly Run: 24 miles

Shelly
Rest Day

Weekly Totals:
Swim: 6400-6900 yds
Bike: 60-70 mi.
Run: 20 miles
Shelly Run: 24 miles
Tues. 10/26 Steph
Swim/Run/Strength

Warm up
4x(25s lvl4, 25 SASK) NO RI
4x(25s lvl5, 25 BF) NO RI
200 pull with pull buoy
MAIN SET
T-30, record in log.
50-75-100-150-100-75-50 = pace at middle 150 as 1st & last 50 10"RI
Cool down: 100 non free
1200

 Shelly
Swim/Run/Strength

Warm up
4x(25s lvl4, 25 SASK) NO RI
4x(25s lvl5, 25 BF) NO RI
200 pull with pull buoy
MAIN SET
T-30, record in log.
50-75-100-150-100-75-50 = pace at middle 150 as 1st & last 50 10"RI
Cool down: 100 non free
1200
Run 30' lvl5 RUN 3 MILES
STRENGTH STRENGTH
Wed. 10/27

Steph
Run/Core

Dynamic warm up
then
30-40' lvl5
(dist: 4-5 miles)

Shelly
Run/Core

Dynamic warm up
then
30-40' lvl5
(dist: 4-5 miles)
Thurs. 10/28

Steph
Bike/Run/Strength

Non Wildflower racers: 4x(17'-11')
Bike on trainer includes:
2' @ 80 rpm
3' @ 90 rpm
4' @ 100 rpm
3' @ 110 rpm
1' 30" left leg
1' 30"right leg
2' both legs @ 100 rpm

For the run, keep it steady for duration at lvl5

Shelly
Bike/Run/Strength

Non Wildflower racers: 4x(17'-11')
Bike on trainer includes:
2' @ 80 rpm
3' @ 90 rpm
4' @ 100 rpm
3' @ 110 rpm
1' 30" left leg
1' 30"right leg
2' both legs @ 100 rpm

For the run, keep it steady for duration at lvl5
STRENGTH STRENGTH
Fri. 10/29

Steph
Swim/Core

Warm up
4x(25 swim lvl4, 25 1ASOSB) NO RI
4x(25 swim lvl5, 25 BF) NO RI
200 pull
MAIN SET
4x(50 lvl5, 100 lvl7, 50 lvl2) 30"RI
S Golf repeat 4 times, shoot for a -1 score each time (200 yards total)
Cool down
100 lvl2
total yardage: 1700

Shelly
Swim/Run/Core

Warm up
4x(25 swim lvl4, 25 1ASOSB) NO RI
4x(25 swim lvl5, 25 BF) NO RI
200 pull
MAIN SET
4x(50 lvl5, 100 lvl7, 50 lvl2) 30"RI
S Golf repeat 4 times, shoot for a -1 score each time (200 yards total)
Cool down
100 lvl2
total yardage: 1700
Run 5 miles
CORE CORE
Sat. 10/30

Steph
Bike/Run

8:00 AM start time
Morgan Territory Loop!
Meet at Safeway parking lot in Pleasant Hill

Shelly
Bike/Run

8:00 AM start time
Morgan Territory Loop!
Meet at Safeway parking lot in Pleasant Hill
Post Ride
Run 20' lvl5		 Post Ride
Run 20' lvl5
Sun. 10/31

Steph
Swim/Run

3500-4000 yards

Shelly
Swim/Run

3500-4000 yards
75' run (5 miles) 75' run (5 miles)