Hi folks,
UPDATE: SATURDAY HR/XT is a go!….see you then!
Results: Kevin and Dave participated in the Santa Cruz Sprint Triathlon last Sunday – and made it onto the podium! Thank goodness for age group competition and various length triathlons: something for every level triathlete. One doesn’t have to do the Ironman distances or even the 70.2 (half ironman distances; perhaps you’ll have more fun competing in the Olympic and Sprint distances. The event was well-managed and a blast to compete in! I’ve simply enjoyed doing the triathlon as a workout because the three disciplines gave me a nice all around complete fitness experience.
Meanwhile, Robert, for his birthday, rode his age in kilometers (41 miles) with Sandy and I over the beautiful Chelino Valley Rd and on to Tomales for a lunch break and back. This outing was his longest ride to date, but he handled it just fine. A wonderful day for the members of our workout group!
9/26/23 TUESDAY. TEMPO workout at threshold effort over a relatively flat to rolling terrain. After the mile warm-up:
8′ Tempo (1:30 easy running) – 12′ Tempo (2′ easy – 4′ Tempo – run to finish of workout easy.
9/27/23 WEDNESDAY . STRENGTH TRAINING CIRCUIT/ SWINGS/ LOADED CARRIES/ TRAP BAR DEADLIFTS. 8:15 AM start at Warren’s gym. Arrive a bit early to get in your mobility exercises.
Wide Stance KB Sumo Deadlifts x 6
Foot to Hand Placement R/L x 5 / DGB Sit-up and Reach
Right, Bulgarian Squat x 5
Left, Bulgarian Squat x 5
Wipers
Double KB Clean & Alternate Presses x 5
Landmine 180 Rotations / Thrusters x 6
Weighted Plank
2 x 6 KB Heavy Swings
Farmer Carry / Rack Carry
Finish with: 3 x 3-4 reps Trap bar Deadlifts
9/28/23. SPEED-WORK at your local track. After the warm-up mile, 6 x 30 meters, 2 x 100 (100). Then TWO rounds:
(1000 (200) – 600 (200) – 400 (200) – 200 (200))….the 1000 at 5M pace, 600, 400 at 5K pace, 200 at mile pace.
9/30/23 SATURDAY. HR/XT/LOADED CARRIES/SWINGS/TRAP BAR DEADLIFTS. Workout is a go! 8:30 AM start in lot C of Seminary College.(201 Seminary Drive). Chain gate will be opened by 8:10 so you can do warm-up…
KeesTraining 