Spring '13 Workout Forecast
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MondayTuesday*Wednesday**Thursday*
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Mini-Tri: 7:30 am WhiteBike Trainer: 6pm White Bld rm 45Lift: 7:30 am at WhiteSwim: 9:15-10:30pm NatRun: 4 pm at RecBike Trainer: 8 pm White Bld rm 47
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Jan 7-13---4 mi-
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Jan 14-20Be there-5 mi4 x 3,2,1
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Jan 21-27-Distance (Jess)6 w 20 min tempo3 x 8wb,30s,1,30s (TP#2)
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Jan 28 - Feb 3YesMix (Jess)8 w 4 x 1mi
3 x 4,4wb,1,45s,30s (TP#3)
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Feb 4-10-Distance (Bria)9 w 800m, 2x2mi, 800m10, 10, 1,2,3,2,1 (TP#4)
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Feb 11-17This week
3 x 4,4wb,1,45s,30s (TP#3)
Mix (Katie)8 w 4 x 1mi3 x 8wb,30s,1,30s (TP#2)
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Feb 18-24-3x5,5x3,12x1 (TP#5)Speed (Bria)7 w 4x800m, 4x400m
2x15(1over,1under), 15x30s
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Feb 25 - Mar 3And this oneSpeed (Katie)5 mi easySpin/movie??Waldo
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Mar 4-10------Break
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Lift: 7:30 am at WhiteSwim: 9:15-10pm Nat
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Mar 11-17Yup3x5,5x3,12x1 (TP#5)Distance (Bria)8 w 4 x 1miTP #3
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Mar 18-24-2x15(1over,1under), 15x30sMix (Jess/Reed)9 w 800m, 2x2mi, 800m10, 8, 6 followed by 2x1
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Mar 25-31Mmhmm3,2,1 x 3... 10 min into brickSpeed (Katie)8 w 4 x 1miTP #2
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April 1-7-Mix (Katie)6 w 3x800m, 3x400m
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April 8-14You got itSpeed--Nationals
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3 x 6 mi
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6 x 2 mi
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UpperLime Intervals
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6 x 2 mi
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Sheet 1 - Table 1