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October 2017
Day Off: Day Off
Workout type: Day OffRecover
Find out more »Bike: Openers 1
Workout type: Bike10 min @ Z120 min @ Z25 min @ Z15 min @ Z4 5 min @ Z15 min @ Z45 min @ Z15 min @ Z415 min @ Z1Planned Time: 1:15
Find out more »Jamestown Classic
Donation to Jamestown Rotary Proceeds from the race are used to support local, national and international causes. In recent years, these funds have been used to purchase wheelchairs for underprivileged individuals in Nicaragua, create a women's literacy project in Ghana, purchase new music chairs for the Jamestown Middle School, support the local Boy Scouts, contribute toward research for a cure to ALS (Lou Gehrig's Disease), assist in the maintenance of a clean water project in Cambodia and provide effective sanitation…
Find out more »WORKOUT: Race simulation
Workout type: Warm up20 min @ Z1 10 min @ Z4 10 min @ Z2 ---Repeat 3 times -3 min @ Z3 -1 min @ Z6 -1 min @ Z1 -----End Repeats----- 10 min @ Z2 ---Repeat 3 times -3 min @ Z3 -1 min @ Z6 -1 min @ Z1 -----End Repeats---- 10 min @ Z2 ----Repeat 2 times -30 sec sprint Z7 -2 Minute Z2 -----End Repeats---- Cool Down 15 min @ Z1 Planned Time: 1:30
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Easy Peasy 60
Workout type: 60 Minutes @ Z1 do Some sight seeings Planned Time: 1:00
Find out more »WORKOUT: Vo2 Super 3, 3×2,1,6
Workout type: VO2 Max Warm up 15 min @ Z1 ----Repeat 4 times---- 3 min @ Z5 3 min @ Z1 --- End Repreats____ 5 min @ Z1 ----Repeat 4 times---- 3 min @ Z5 3 min @ Z1 --- End Repreats____ 10 min @ Z3 Cool Down: 12 min @Z1
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Over-Under – 3×12-6
Workout type: Threshold 15 min @ Z1->Z2 Section 1 - Repeat 3 times Under: 2 min @ Z4 Over: 1 min @ Z5 End Section 1 Section 2 Easy 5 min @ Z1 End Section 2 Repeat Section 1 & 2, 2 more times 10 min @ Z1
Find out more »SERIES #2 – Race 2
21-CAVES BRANCH BRIDGE –ARMENIA A/B 40 MILES, 31-CAVES BRANCH BRIDGE –ARMENIA C 30 MILES
Find out more »WORKOUT: Endurance 120
Workout type: 20 min @ Z1 80 min @ Z2 20 min @ Z1 Planned Time: 2:00
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »WORKOUT: Vo2 Super 3, 3×2, 2BI, 6 BS
Workout type: Super VO2 Max 15 min @ Z1->Z2 ---Section 1 - Repeat 3 times 2 min @ Z6 Fade 2 min @ Z1 ---End Section 1 --Section 2 Easy 5 min @ Z1 --End Section 2 Repeat Section 1 & 2, 2 more times 10 min @ Z1
Find out more »WORKOUT: Day Off
Workout type: Day Off Recover
Find out more »Series #2 – Race 3
INDIVIDUAL TIME TRIAL BOOM CIRCUIT
Find out more »Series 2 – Race 4
MILE 21 TO BUSMAN A/B 40 MILES, DEMOCRACIA –BUSMAN C 30 MILES
Find out more »November 2017
DIABETES RIDE
DIABETES RIDE
Find out more »DANGRIGA RACES
DANGRIGA RACES - DANGRIGA –PLACENCIA JUNCTION 54 MLS (A)
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