> Workout Calendar
Rebound SPL
FreshAirSports


May 2008
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
27 28 29 30
1
  Run: FIELD TEST
  Ride: FIELD TEST
2
3
4
5
6
  Coached bike:HILL REPEATS
  Coached run: HILLS
7
8
  Coached Run
  Coached bike
9
10
11
12
13
  Ride
  Track workout
14
15
  Coached run:hills
  Coached bike:hills w/ optional brick
16
17
18
19
20
  Coached ride
  Track workout
21
22
  Run: River Trail
  Coached ride/optional brick
23
24
25
26
27
28
29
30
31
1 2 3 4 5 6 7


May 1st, 2008 (Thu)
12:00 PM - 1:00 PM
  Run: FIELD TEST
Location: Rebound Westside
Focus: 20 minute all-out effort w/ warm-up to establish heart rate training zones
bring heart rate monitor!
May 1st, 2008 (Thu)
6:00 PM - 7:00 PM
  Ride: FIELD TEST
Location: Rebound Westside
Focus: 20 minute-all out effort after warm-up

bring heart rate monitor!
May 6th, 2008 (Tue)
12:00 PM - 1:00 PM
  Coached bike:HILL REPEATS
Location: Rebound Westside
Focus: hills 4 x 4 minute at zone 4 (lactates taken)

We will be climbing Starview drive for our repeats...
May 6th, 2008 (Tue)
6:00 PM - 7:00 PM
  Coached run: HILLS
Location: Rebound Westside
Focus: 4 x 4 minutes @ zone 4 (lactates taken)
Overturf Butte Climb
May 8th, 2008 (Thu)
12:00 PM - 1:00 PM
  Coached Run
Location: Rebound Westside
Focus: intervals. 3 x 12 minutes @ zone 3 (4 minute rest intervals).
May 8th, 2008 (Thu)
6:00 PM - 7:00 PM
  Coached bike
Location: Rebound Westside
Focus:strength endurance 3 x 5 minute MT (3 minute rest intervals) at zone 3

Optional 15 minute run off the bike @ zone 3
May 13th, 2008 (Tue)
12:00 PM - 1:00 PM
  Ride
Location: Rebound Westside
focus: variable muscle tension 3x5 minutes w/ 5 minute rest interval
Century Drive paceline and return
May 13th, 2008 (Tue)
6:00 PM - 7:00 PM
  Track workout
Location: Rebound Westside
Meet at Rebound for a warm-up run to Cascade Middle School's track
5x1 mile tempo at zone 3 (3 minute rest intervals)
May 15th, 2008 (Thu)
12:00 PM - 1:00 PM
  Coached run:hills
Location: Rebound Westside
Focus: Hills
4 x 4 minute @ zone 4 - lactates taken.
Warm-up from Rebound to the Climb: Overturf Butte
May 15th, 2008 (Thu)
6:00 PM - 7:30 PM
  Coached bike:hills w/ optional brick
Location: Rebound Westside
Focus: hills!
4 x 4 minute @ zone 4 - lactates taken
Climb: Starview Road

Optional: 15 minute run at zone 3
May 20th, 2008 (Tue)
12:00 PM - 1:00 PM
  Coached ride
Location: Rebound Westside
Focus: steady climbing
3 x 10 minutes steady climbing (zone 3), zone 3 with 4 minute rest interval
Ride: Skyliner Road
May 20th, 2008 (Tue)
6:00 PM - 7:00 PM
  Track workout
Location: Rebound Westside
Warm-up from Rebound Westside to the Cascade Middle School Track

6 x 1 mile tempo (zone 3). 3 minute rest interval
May 22nd, 2008 (Thu)
12:00 PM - 1:00 PM
  Run: River Trail
Location: Rebound Westside
River trail run: 2 x 15 minutes at zone 3 w/ 4 minute rest interval.
May 22nd, 2008 (Thu)
6:00 PM - 7:00 PM
  Coached ride/optional brick
Location: Rebound Westside
Focus: strength/endurance
Century Drive: 3 x 10 MT at zone 3 (5 minute rest interval)
Paceline back to Rebound

Optional: run 20 minutes at zone 3