Quick update on the training. Comments and a final video to follow - hopefully I can put together something to rival Ian Donald's work on the last video.
DAY 5: TUESDAY MARCH 11th
7:00AM: Swim 4500 yds with MS: 18x50@0:50" d1-3, 9x100@1:30 d1-3, 3x200 @2:45 d1-3, with 200 rec'y between sets
10:30AM: Bike to Mile 14-16 of Mt Lemmon, or heat protocol on trainers for PATCO athletes
4:00PM: Run 5x1k for PATCO athletes (Ryan dropped the hammer on this one), 45' base run for non-PATCO
DAY 6: WEDNESDAY MARCH 12th
9:30AM: 50' Run with MS: 4'steady, 4x(1'tempo/1'easy), 4' steady, with 2' jog rec'y between sets
11:00AM: Heat Protocol
3:30PM: 4.5k long course, MS: 5x100 + 500, 4x100 + 400, 3x100 + 300, 2x100 + 200 (thanks Joel)
DAY 7: THURSDAY MARCH 13th
7:00AM: 4500yds with MS: 12x50 @ 0:60" (1 blast, 1 fast, 1 easy), 6x(125 @ 1:25, 75 @ 1:25 - Neil's 'eye-opener' set), 2x600 (with an option for 3x200 d1-3 for anyone feeling good)
10:30AM: Bike - big ride of the week - up Mt Lemmon for some pie in Summerhaven
PM - some athletes run in PM, Kerry runs off of bike
7:00PM: Team Dinner - Mexican food
DAY 8: FRIDAY MARCH 14th
9:00AM: Bike 90' on Old Spanish Trail - supposed to be base effort, but there were some attacks
2:15PM: Run 50' with 4x(2' tempo, 2' jog) OR Ultimate Frisbee. Kerry opted for the run, everyone else (including Stevo, Scotty and JP) played frisbee (Andy Russell slept under a tree after hanging on to Stevo on the Mt Lemmon climb yesterday). Stefan's team beats Jay & Craig's team 7-6 in an epic 30' game.
3:00PM(ish): Swim ~2500yds, flush recovery with some short sets written by athletes. Coach Timms warms up with a 50fly to bring his relay team home second. Scotty swims a 26.2 for 50 from a generous flying start.
7:00PM: Golden Corral
DAY 9: SATURDAY MARCH 15th
Departure back to reality - cue "The OC"-esque music as we pull out of the driveway.
DAY 5: TUESDAY MARCH 11th
7:00AM: Swim 4500 yds with MS: 18x50@0:50" d1-3, 9x100@1:30 d1-3, 3x200 @2:45 d1-3, with 200 rec'y between sets
10:30AM: Bike to Mile 14-16 of Mt Lemmon, or heat protocol on trainers for PATCO athletes
4:00PM: Run 5x1k for PATCO athletes (Ryan dropped the hammer on this one), 45' base run for non-PATCO
DAY 6: WEDNESDAY MARCH 12th
9:30AM: 50' Run with MS: 4'steady, 4x(1'tempo/1'easy), 4' steady, with 2' jog rec'y between sets
11:00AM: Heat Protocol
3:30PM: 4.5k long course, MS: 5x100 + 500, 4x100 + 400, 3x100 + 300, 2x100 + 200 (thanks Joel)
DAY 7: THURSDAY MARCH 13th
7:00AM: 4500yds with MS: 12x50 @ 0:60" (1 blast, 1 fast, 1 easy), 6x(125 @ 1:25, 75 @ 1:25 - Neil's 'eye-opener' set), 2x600 (with an option for 3x200 d1-3 for anyone feeling good)
10:30AM: Bike - big ride of the week - up Mt Lemmon for some pie in Summerhaven
PM - some athletes run in PM, Kerry runs off of bike
7:00PM: Team Dinner - Mexican food
DAY 8: FRIDAY MARCH 14th
9:00AM: Bike 90' on Old Spanish Trail - supposed to be base effort, but there were some attacks
2:15PM: Run 50' with 4x(2' tempo, 2' jog) OR Ultimate Frisbee. Kerry opted for the run, everyone else (including Stevo, Scotty and JP) played frisbee (Andy Russell slept under a tree after hanging on to Stevo on the Mt Lemmon climb yesterday). Stefan's team beats Jay & Craig's team 7-6 in an epic 30' game.
3:00PM(ish): Swim ~2500yds, flush recovery with some short sets written by athletes. Coach Timms warms up with a 50fly to bring his relay team home second. Scotty swims a 26.2 for 50 from a generous flying start.
7:00PM: Golden Corral
DAY 9: SATURDAY MARCH 15th
Departure back to reality - cue "The OC"-esque music as we pull out of the driveway.
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2 comments:
Thanks Craig (and everyone else that was in Tucson) for the awesome camp. Top Notch!
good use of the word epic, craig. that frisbee was epic.
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