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  • Sep 19: Catfish Crawl Open Water Swim at Stevens Creek Reservoir. Hosted by us, Menlo Masters! Come race or volunteer.
  • Sep 19: Summer Picnic in Los Gatos hosted by Swimmers of the Year, Bill Dawson and Miki Armstrong. Enjoy a different sport with our teammates ... Bocce! See evite in your inbox for details.

Workout Schedule

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of September 06, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/6
  Swim
5:45am, 7am,
Place: Burgess Pool
Stroke: Free
Distance: Mid
"Old School" 200's
*5:45am, 7:00am ONLY
  Event
 Grinder #1
8am start
Place: Emerald Glen Community Park
Cnr Tassajara Rd. & Gleason Dr
Pleasanton, CA
Mt. Diablo and Morgan Territory
Meet 8am 68 mile ride. Course on Gmaps at: http://www.gmap-pedometer.com/?r=2153835 It will be hot and it will be hilly. Please come prepared for both. We will have a sag vehicle trailing us.
9/7
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pyramids of length diversity
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 1
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
5 mile warm up + 6x100 + 1x "my mile"
9/8
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
circuit training
  Bike
9:00am
Place: Burgess Pool
Laning Hill repeats and 1000 meter sprints
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** BACK TO BASICS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. We'll be running a bit more for this "BASICS" practice, with technique drills and evaluation.
9/9
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: repeats on short rest

Mid Back: using 3 strokes
  Run
9am
Place: Burgess Pool
Arastradero Preserve- 75 Strength running hilly loop
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/10
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling high yardage mod/high intensity
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine @ Portola Roads Portola Valley, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/11
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins lots of flow
  Bike
8:30am
Place: Burgess Pool

Level 1
Foothill>Stevens Canyon> Mt. Eden
Bike (1.5-2hours)
Run (1 miles)
Coach Mike
Map

  Bike
8:30am
Place: Burgess Pool
Group Led
Aerobic Conditioning 3.5 hours
Old+Skyline+Kings+Canada out and back

Spec Ops 50 & 100 Mile Tahoe Mtn Bike Race
9/12
  Run
8:30am
Place: Parking Lot across from Oracle
Long Run #3
Out and back IM=2 hour Run 70.3=90 min Run Flat; maintaining race pace "out put" for a majority of the run after warm up
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Differently weighted stroke patterns
Week of September 13, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/13
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Technique, threshold, and high tension
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Spin/Run x3
9/14
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins speed underwaters
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 3
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
Extensive threshold Lindenwood Horseshoe loops 2-3x
9/15
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for strength
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** LONG, FARTLEK INTERVALS...FOLLOWED BY TATTERSOLS NIGHT @ SPORTISSIMO.... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set...7:30pm: TATTERSOLS NIGHT @ SPORTISSIMO
9/16
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: comparisons/pacing

Long IM: Increasing and decreasing tempos
  Run
9am
Place: San Mateo Bike Bridge
Stanford Track "My Mile" 1 mile timed effort
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/17
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
circuit training
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine @ Portola Roads Portola Valley, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/18
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Extensive threshold
  Bike
8:30am
Place: Burgess Pool

Level 1
TBD
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Foothill+Montebello+Dirt+Page Mill+Skyline+ 84
3.0 hours max

Recovery Week
9/19
  Run
8:30am
Place: Woodside Elementary
Up Crystal Springs, down Dean Trail
90-100 min run trail run
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Short
Front end work and power swim
Week of September 20, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/20
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
On and Off rhythms
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin/Run x2
9/21
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for speed
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 2
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
Stanford strength Run + 100-200 speed strides
9/22
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/BR
Distance: Short
Circuit
  Bike
9:00am
Place: Burgess Pool
Field Trip
Old + 84 + Tunitas
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
9/23
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: Accelerated Pace Work

Short FLY: Fins Tech and Power
  Run
9am
Place: San Mateo Bike Bridge
Stanford strength circuit run
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
9/24
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Choice
Distance: Short
Power 25's and 50's
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine @ Portola Roads Portola Valley, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
9/25
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Speed burst embedded in lengthy swims
  Bike
8:30am
Place: Burgess Pool

Level 1
Sand Hill > Manzanitta> Canada> 92> Back to the pool
Bike (1.5 hours) Easy Spin
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Alpine-Portola-Canada-Skyline-To-Trousdale-in Millbrae-out and back
2.5-3.0 hours

Recovery Week
9/26
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Fins and Long Walls
Alan Liu SCM Meet @ Mtn. View
  Competition
 Santa Cruz Triathlon at Santa Cruz Pier
8:00am
Place: Folsom, Ca
Week of September 27, 2010
Menlo Masters Focus
1) Masters Soy Bocce Ball 6 circuits 2) Alan Liu/ Mountain View Meet
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/27
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FR/FLY/BR
Distance: Short
Combo's and Hip Flow
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Spin/Run x1
9/28
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Circuit training
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin/Run x 1
  Run
5:45pm
Place: Woodside Elementary
Hilly Aerobic Efforts 60-75
9/29
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
5-10 x 400's
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Edgewood and Canada
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 5K TIME TRIAL... 6:30pm SHARP: Meet @ the Edgewood Park Trailhead (EDGEWOOD & CANADA ROADS) and warm up into the park by 6:40pm. Long warm-up on your own (OYO) with 5K start time @ 7:10pm. The course is through Edgewood Park -- all dirt, all trails, very fun. Awards at 7:50pm in the parking area.
9/30
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free: Pulling Aerobic Yardage

Mid Breast/IM Leg Strength
  Run
9am
Place: Pioneer Inn and Saloon
Huddart Park-Hilly Aerobic maintenance work
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
10/1
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine @ Portola Roads Portola Valley, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
10/2
  Bike
8:30am
Place: Burgess Pool

Level 1
TBD
Bike (2-2.5 hours)
Run (1 miles)
Coach Hani
Map

10/3
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