Kyle's LT100 Training Sked (click on workout for notes, see bottom for details)
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Week OfWeeks RemainingNotesTarget weightActual WeightTarget Training HoursActual Training HoursMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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2/18/20132514472 hr light spin ride 1 hr hard spinupper 1, intervals, yoga classintervals, 3 mi runOFF (stretch)Cycling spin class, Qi Fitness, 1 hr5 mi run
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2/25/2013241447bike 16 mi, upper 2
1 hr hard spin w/intervalsintervals, legOFF (stretch)8 mi bike ride3 mi run1 hr cardio class willPower Fit studio
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SEE BELOW FOR BIKE WORKOUT DETAILS3/4/201323Had VO2 max tested 3/5; results to be published in Denver Post in April14261/2 hr light spin ride, push-ups, plank, yoga class1 hr hard spinupper 2, intervalsOFF (stretch)1/2 hr light spin, tabataskiing in Vailyoga
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3/11/20132214192 hr light spin ride1/2 hr hard spin, upper 2intervals, legOFF (stretch)40 mi bike ride1/2 hr ran steps, upper 1off, sick
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3/18/2013211384off, sickoff, sick1/2 hr light spinintervals, upper 2intervals, legs OFF (stretch)1 hr step class Cherry Creek Athletic Club
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3/25/2013201408ab workout
intervals a.m., legs p.m.
intervals a.m., upper 1 p.m., 5 sets incline sit-up (20 reps), 5 sets leg raises, roman chair (20 reps), 3 mi runOFF (stretch)1 hr hard spin5 mi run, upper 2
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4/1/20131913912ran steps, 3 mi runSP cycle, legsupper 2, 5 mi runOFF (stretch)legs, absLR, 40 mi, paved trailBoxing class, 1 hr, Title Boxing, 3 mi run
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4/8/20131813973 mi runOFFran steps, upper 190-minute yoga class at Colorado Iyengar Studio5 mi run1 hr yoga/Pilates/Tai Chi at Women's Wellness Weekend, The Broadmoor3 mi run, massage
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4/15/201317ran steps, upper 2, legscycle, alternating legs, 1/2 hour HIITU2, 1 hr Zumba class, Dancing the Soulrun miLegs, abs, STOFF (stretch)run 5 mi
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4/22/201316U2SPU1 run 5 miOFF (stretch)Legs, abs, run 7 miLR, 40 mi, paved trail1/2 hr treadmill, 1/2 hr lift, Koko FitClub
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4/29/201315HIIT, steps7 mi runOFF3 mi run20 mi raft trip (paddled all three days)20 mi raft trip20 mi raft trip
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5/6/201314yoga5 mi runmassage, legsabs, 3 mi runU1 short bike ride3 mi run
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5/13/201313
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5/20/201312
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5/27/201311
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6/3/201310
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6/10/20139
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6/24/20137
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7/1/20136
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7/29/20132
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8/5/20131124
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SP Cycle: Speed rides on stationary, trainer or bike, basically
intervals meant to improve indurance. Early on, these are 4-5 intervals,
starting with a heart rate at 125 and then bringing it to 185 for 45-60
seconds, then spinning to bring it back down and repeating. Goal is 6 intervals holding heart rate at 185 for min.
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ST Cycle: Steady rides or stationary or bike, working on form, alternating hills, efforts, recovery, breathing and relaxing. Medium to hard effort, time rather than mileage.
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LR Cycle: The long ride, once a week adding mileage toward 100-mile goal, alternating road/pavement and singletrack
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