2006 94.7 Training Program!
|
|
|
|
|
|
|
|
|
|
|
|
|
2006 94.7 TRAINING SCHEDULE |
|
|
||||
|
Monday Date |
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
25-Sep |
Build Week |
Rest |
Cruise
Intervals (M2) |
Hills
(F1) |
Pyramid
Intervals (A3) 1,4,1 |
Jumps
(P1) |
Moamba
- 120kms |
Boane
- 70kms |
|
2-Oct |
Build Week |
Rest |
Cruise
Intervals (M2) 4x8 |
Hills
(F1) |
Pyramid
Intervals (A3) 1,4,4,1 |
Sprints
(S6) |
Pequenos
Lebombos - 105kms |
Sunday
City Circuit - 60kms |
|
9-Oct |
Build Week |
Rest |
Cruise
Intervals (M2) 3x12 |
Hills
(F1/F3) |
Pyramid
Intervals (A3) 1,5,1 |
Jumps
(P1) |
Pequenos
Lebombos - Namaacha - 90kms |
Mozal
- 60kms |
|
16-Oct |
Build Week |
Rest |
Cruise
Intervals (M2) 4x10 |
Hills
(F1/F3) |
Pyramid
Intervals (A3) 1,5,5,1 |
Sprints
(S6) |
Pequenos
Lebombos - Namaacha - Goba - Pequenos Lebombos - 130kms |
Sunday
City Circuit - 60kms |
|
23-Oct |
Build Week |
Rest |
Cruise
Intervals (M2) 3x15 |
Hills
(F1/F3) |
Pyramid
Intervals (A3) 1,5,5,1 |
Jumps
(P1) |
Mozal
50kms |
Ciclismo
Road Race, Season Finisher |
|
30-Oct |
Build R&R Week |
Rest |
Cruise
Intervals (M2) 3x15 |
Aerobic
Flat (E2) |
Pyramid
Intervals (A3) 1,5,5,1 |
Sprints
(S6) |
Mozal
50kms |
Anton's
Race, Nelspruit |
|
6-Nov |
Peak Week |
Rest |
Cruise
Intervals (M2) 3x15 |
Hills
(F1/F3) |
Sprints
(S6) |
Aerobic
Flat (E2) |
Mozal
- 80kms |
Boane
- 70kms (Race Pace) |
|
13-Nov |
Race Week |
Rest |
Cruise
Intervals (M2) 3x5 |
Aerobic
Flat (E2) |
Sprints
(S6) |
Aerobic
Flat (E2) |
Jumps
(P1) |
94.7 - Johannesburg |
MS_Excel Spreadsheet
version available Here (Right click &
"save as" to download)
Cyclismo ver 2.0.0 Sept 27 2006 © Billos.ca