Garmin Connect - My Training Plans
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- Warren Barker
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1 Segments are back up and running, although we are still making improvements. It may take a few days to process the segments you crossed or created. Century LEVEL II 8 Weeks 3 Workouts/Week Schedule 04/18/ /12/2014 Week 1 04/18/2014 Rest Rest day. 04/18/2014 W01D2-Easy, easy pace, 12 miles. 04/19/2014 Rest Rest day. 04/19/2014 W01D4-Easy, easy pace, 12 miles. 04/20/2014 Rest Rest day. 04/21/2014 Rest Rest day. 04/21/2014 W01D6-Long, easy pace, 25 miles. 04/22/2014 Rest Rest day. 04/23/2014 W01D7-Recovery, easy pace, 11 miles. 04/24/2014 Rest Rest day. Week 2 04/25/2014 Rest Rest day. 04/25/2014 W02D2-Easy, easy pace, 10 miles. 04/25/2014 Weight-Loss Workout Rest 04/26/2014 Rest Rest day. 04/27/2014 Rest Rest day. 04/28/2014 W02D6-Long, easy pace, 35 miles. Page 1 of 5
2 Cool down, 5 to 10 minutes 04/29/2014 Rest Rest day. 04/30/2014 Rest Rest day. 04/30/2014 W02D4-Easy, easy pace, 20 miles. 05/01/2014 Rest Rest day. Week 3 05/02/2014 Rest Rest day. 05/02/2014 W02D7-Recovery, easy pace, 10 miles. Cool down, 5 to 10 minutes Stretch 05/03/2014 W03D2-Easy, easy pace, 20 miles. 05/04/2014 Rest Rest day. 05/05/2014 W03D4-Easy, easy pace, 25 miles. 05/06/2014 Rest Rest day. 05/07/2014 W03D6-Long, easy pace, 40 miles. today's ride. 05/08/2014 Rest Rest day. Week 4 05/09/2014 Rest Rest day. 05/09/2014 W03D7-Recovery, easy pace, 10 miles. Keep intensity similar to previous weeks. 05/10/2014 W04D2-Easy, easy pace, 15 miles. Page 2 of 5
3 05/11/2014 Rest Rest day. 05/12/2014 Rest Rest day. 05/13/2014 Rest Rest day. 05/13/2014 W04D4-Easy, easy pace, 20 miles. 05/14/2014 W04D6-Long, easy pace, 50 miles. today's ride. 05/15/2014 Rest Rest day. Week 5 05/16/2014 Rest Rest day. 05/16/2014 W04D7-Recovery, easy pace, 20 miles. Keep intensity similar to previous weeks. 05/17/2014 W05D2-Easy, easy pace, 20 miles. 05/18/2014 Rest Rest day. 05/19/2014 W05D4-Easy, easy pace, 30 miles. 05/20/2014 Rest Rest day. 05/21/2014 Rest Rest day. 05/22/2014 Rest Rest day. Week 6 05/23/2014 Rest Rest day. 05/24/2014 Rest Rest day. 05/25/2014 Rest Rest day. 05/25/2014 W06D4-long, easy pace, 55 miles. Page 3 of 5
4 05/26/2014 Rest Rest day. 05/27/2014 Rest Rest day. 05/27/2014 W05D7-Recovery, easy pace, 15 miles. 05/28/2014 Rest Rest day. 05/29/2014 Rest Rest day. 05/29/2014 W06D2-Easy, easy pace, 20 miles. Week 7 05/30/2014 Rest Rest day. 05/30/2014 W06D7-Recovery, easy pace, 15 miles. 05/31/2014 W07D2 - Intervals, easy pace, 5 miles., time trial pace, 2 minutes. Repeat 2 times. This week has less miles that last week for a reason, you are giving your body some rest before you complete your Century. You should not complete more than 70 miles for the week. 05/31/2014 W06D6-Long, easy pace, 70 miles. 05/31/2014 W05D6-Long, easy pace, 60 miles. 06/01/2014 Rest Rest day. 06/02/2014 Rest Rest day. 06/03/2014 Rest Rest day. 06/04/2014 W07D6 - Long, easy pace, 55 miles. This week has less miles that last week for a reason, you are giving your body some rest before you complete your Century. You should not complete more than 70 miles for the week. 06/05/2014 Rest Rest day. Page 4 of 5
5 Week 8 06/06/2014 Rest Rest day. 06/06/2014 W08D7 - Century Century! If at any time during this program you have an injury or feel over fatigued, you should back the distance off to your needs. Never push through a training program just to complete it and make sure that your general health is the main priority. 06/07/2014 Rest Rest day. 06/08/2014 Rest Rest day. 06/09/2014 Rest Rest day. 06/10/2014 Rest Rest day. 06/11/2014 Rest Rest day. 06/12/2014 Rest Rest day. Created by ROBBY KETCHELL Robby Ketchell is the Director of Sport Science for Team Garmin-Sharp. He is responsible for aerodynamics, equipment, technology, nutrition, biomechanics, data analytics and human performance. The information, advice and training plans on this website are for educational purposes only. Before making any changes to your exercise habits and before implementing any information or training plans on this website you should consult your physician. If you follow the advice or training plans on this website, then you do so at your own risk. Garmin will not be responsible for any injuries or other health problems that you may suffer if you follow the advice or training plans on this website. Page 5 of 5
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M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
11/24/2008. Sandra Glover World Class 400 Meter Hurdler
The Making of A World Class Female 400 Meter r 2007 RANKED #3 IN THE US 2006 RANKED IN THE TOP 10 IN THE WORLD 2005 WORLD CHAMPIONSHIPS BRONZE MEDALIST 2004 RANKED #1 IN THE WORLD, 2004 & 2003 GRAND PRIX