Category: Daily Programming

June 20, 2018 – Bike

June 20, 2018 – Bike

BIKE

This weeks bike workout can be done on a road bike or mountain bike:

The workout is a progression off of last weeks bike workout.

3 sets of:
– 4 min Moderate
– 4 min Hard
– 4 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.

June 19, 2018 – Run

June 19, 2018 – Run

RUN

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

Then:

4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

2000m @ 1/2 Marathon Pace
Rest 2 minutes

2 x 800m
– 1 @ 10k rest 60 seconds
– 1 @ 5k rest 90 seconds

1600m @ 10k pace rest 2 mins

1 x 400m @ 5k pace rest 90 seconds

2 x 400m @ Mile pace
Rest 2 mins between sets

Total distance = 6400m

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time

June 18, 2018 – Swim

June 18, 2018 – Swim

SWIM

The rumors are true! The water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our workout. We will have buoys set up for a proper open water workout.

Meeting at the Lake at 6pm.

Workout focus:

During the first few open water sessions we will focus on sighting, a key skill when swimming in open water. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set getting progressively faster. We will do our last set as a TT format with each swimmer trying to ‘catch’ the swimmer in front.

 

 

June 13, 2018 – Bike

June 13, 2018 – Bike

BIKE

This weeks bike workout has two options:

OPTION 1: Arctic MTB Club XC Race # 2 is at Kincaid starting at 7pm. This is a great opportunity to ride hard and test your skills on the MTB trails as we prepare for the Hammerman Triathlon. This race is highly encouraged.

OPTION 2: a progression off of last weeks bike workout. This can be done on the trails or on the road.

3 sets of:
– 4 min Moderate
– 4 min Hard
– 4 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.

June 12, 2018 – Track Day

June 12, 2018 – Track Day

RUN

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

Then:

4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

1600m @ 1/2 Marathon Pace
Rest 2 minutes

2 x 800m
– 1 @ 10k rest 60 seconds
– 1 @ 5k rest 90 seconds

1600m @ 10k pace rest 2 mins

1 x 800m @ 5k pace rest 90 seconds

2 x 400m @ Mile pace
Rest 2 mins between sets

Total distance = 6400m

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time