Week of 6/27/22: Workouts this week: Wednesday Circuit is on; Saturday HR/XT/Sprints tbd

Hi Folks,

UPDATE on 6/29/22: SATURDAY HR/XT/LOADED CARRIES are on for this Saturday. Meet in Lot C up in the parking lot of Seminary College.

We had three generations cycle the TRAIL DE COUER D’ALENE last week, which is one of the Rails to Trails bike paths that runs West to East for 73 miles near Couer d’Alene area in Idaho. If you’re looking for a flat, scenic and traffic-free course for beginners, families and experienced cyclists, this is one to consider. Individuals and families have the option to cover any distance they desire which appeals to all levels of cycling ability. There are regular restroom and bicycle repair stations along the bike path. Water is plentiful in the river flowing parallel to the bike path; the region has had 200% of normal rainfall with water in flood plain sections near the Trail. What a contrast to our drought stricken area!

MONDAY: Just a quick note prior to driving home today from Weed/Shasta area and let you know that workouts will be on this week; I’ll update tonight or tomorrow. Yesterday Sandy and I cycled the 18 miles from Sunriver up a steady grade to the top of Mt. Bachelor on beautiful day. The other route is from Bend to the top of Bachelor, but on a busy road; from Sunriver we were passed by less than fifteen cars.

Regarding Saturday workout, I will need a head count to see if we have 6 or more participants for the workout; it is 4th of July weekend and I’ll need to know if our group members will be in town.

6/28/22 TUESDAY. TEMPO. After the warm-up run pick it up at 10K race pace effort level for 12’Tempo (3′ easy) – 8’T (2′ easy) – 5′ Tempo and run to finish.

6/29/22 WEDNESDAY. STRENGTH TRAINING CIRCUIT and Deadlifts. 8:15 AM.

Deficit KB Sumo Deadlift

L. Thread the Needle

R. Thread the Needle

Incline Push-Ups

Wipers

L. KB Cleans

R. KB Cleans

Weighted Plank

X 5 R/L Landmine Squat & Press

2 x 6 Heavy KB Swings

KB Rack Carry / KB Waiters Carry

6/30/22 THURSDAY. SPEED-WORK at your local track. Some of the group show up about 7:30 to start the workout ( to be posted).

7/2/22 SATURDAY. HILL REPEATS/XT/SPRINTS/LOADED CARRIES. 8 AM. Meet/park in Lot C at the Seminary College off Seminary Drive in Strawberry area. Arrive early to get in a warm-up short run or exercise and mobility warm-up.