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  • Check out the InMenlo.com article about Tim and the tradition of swimming in Menlo Park.

Workout Schedule

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of July 26, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/26
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200's Free
100's IM
on increasing intervals
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x3 min of 30 run
7/27
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Mid
300s at threshold
  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/Strength x3
  Run
5:45pm
Place: Woodside Elementary
Fart Lek loop through trails
7/28
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Legs work
  Bike
9:00am
Place: Burgess Pool
Tour-Foothill- Moody-Page-Arastradero-Alpine-Portola-Tripp-Olive
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Woodside Elementary
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** AEROBIC THRESHOLD III ***... 6:30pm SHARP: Meet @ WOODSIDE ELEMENTARY SCHOOL and send off for warm up...7:00pm: Main set on the school field and track (behind the school)
7/29
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free Pulling for power

Short/Breast
  Run
9am
Place: Geng Road
Bayland Flat Fartlek Training
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
7/30
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Light swims and relays
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
7/31
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Speed and short rest intervals
  Bike
8:30am
Place: Burgess Pool
3.5 hour ride
Course-Old La Honda-San Gregorio-Tunitas-Kings-Canada out and back if needed or wanted (Double stack)
  Bike
8:30am
Place: Burgess Pool

Level 1
Foothill>Stevens Canyon> Mt. Eden> Saratoga >Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map

8/1
  Bike
8:30am
Place: Parking lot in Portola Valley
Alpine Rd & Willowbrook Dr

Format: Special Ops - Mountain Bike
Coach: Keith
2-3 hrs
  Bike
8:30am
Place: Burgess Pool
Coach: Tim
Second day of double stack weekend. 3.5 hours on the bike is the goal. Course-Page Mill, down West Alpine-Up 84-Down Kings-Canada out and back if needed to reach 3.5 hours
Week of August 02, 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/2
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Focus: Technique and Stroke work
Distance: Long
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin and Run x 1
8/3
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Pull-Downs, Legs, Lungs
  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/Strength x1
  Run
5:45pm
Place: Burgess Pool
Coach: Jake
Repeat 400's for 40 minutes with increasing rest after every 4th 400. Starting with 30 seconds recovery and increasing by 15 seconds each round. Attempting to sustain or improve pace.
8/4
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling and sustaining pace
  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
*** Preparation for 800TT and 1-mileTT... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. This evening we'll focus on pre-race prep, building to longer intervals, and a solid pilates section with Coach Kristin.
8/5
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free-Starting fast and holding variable paces Mid-Back-Repeat 100's
  Run
9am
Place: San Mateo Bike Bridge
Group Led-Aerobic Loop around Stanford Campus
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/6
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Quick starts and finishes-streamlines.
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
8/7
  Bike
8:30am
Place: Burgess Pool

Level 1
Sandhill>Manzanitta> woodside> Canada >Polhemus >Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Tanja
Map

8/8
No workouts or events to display.
Week of August 09, 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/9
No workouts or events to display.
8/10
  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
8/11
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 800 METER TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 800m TT!
8/12
No workouts or events to display.
8/13
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
8/14
  Bike
8:30am
Place: Burgess Pool

Level 1
Willow>Coyote hills> Paseo Padre>Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map

8/15
  Competition
 Folsom - Olympic
8:30am
Place: Folsom, Ca
Week of August 16, 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/16
No workouts or events to display.
8/17
  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
8/18
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** LONG, FARTLEK INTERVALS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
8/19
No workouts or events to display.
8/20
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
8/21
No workouts or events to display.
8/22
No workouts or events to display.