First day of practice is September 2nd, 2008. WELCOME BACK!
| Week # 2 | 3 | Mid-Distance Group Breakdown | Pre-season | ||||||||||||
| Prime | AER | AER | Rec | ANER | Aer | Aer | 50,000 | ||||||||
| Second. | yds/mtrs | ||||||||||||||
| MON | TUE | WED | THU | FRI | SAT | ||||||||||
| Train | 4/28 | 4/29 | 4/30 | 5/1 | 5/2 | 5/3 | |||||||||
| Level | AM | PM | AM | PM | AM | PM | AM | PM | AM | PM | AM | Sun | TOTAL | % | GOAL |
| R/T | 1800 | 1700 | 1600 | 1300 | 6,400 | 24.5% | 24.0% | ||||||||
| A1/2 | 2700 | 2000 | 3000 | 3000 | 10,700 | 41.0% | 52.0% | ||||||||
| A3 | 900 | 1500 | 1000 | 2500 | 5,900 | 22.6% | 16.0% | ||||||||
| A4 | 400 | 800 | 400 | 400 | 2,000 | 7.7% | 5.0% | ||||||||
| VO2 | 200 | 0,200 | 0.8% | 1.0% | |||||||||||
| AN1/2 | 100 | 200 | 300 | 0,600 | 2.3% | 1.0% | |||||||||
| S1-S2 | 100 | 200 | 0,300 | 1.1% | 1.0% | ||||||||||
| Total | 6,000 | 0,000 | 0,000 | 0,000 | 6,000 | 0,000 | 0,000 | 0,000 | 6,200 | 0,000 | 7,900 | 0,000 | 26,100 | 100.0% | 100.0% |
| Kick | D-land | P-ups | D-land | Sprint | D-land | 0,000 | #VALUE! | ?? | |||||||
| Pull | run | Run | Abs | frisbee | 0,000 | #DIV/0! | ?? | ||||||||
| Fins K/S | B-ling | 0,000 | #DIV/0! | ?? | |||||||||||
| Zoo | 0,000 | #VALUE! | ?? | ||||||||||||
| Summer Training 2008 | 2008 | ||||||||||||||||||||||||||
| WK | Date | Tests | ABS | Phase | Volume D | P/W | Event | REC/TEQ | A1/A2 | A3 (Thr) | A4 (AOL) | VO2 | AN1/AN2 | S1/S2 | A3-VO2 | A4-VO2 | VO2-AN | AN-S2 | Total | ||||||||
| 1 | 14-Apr | 1x300 | Pre-Season | 25,000 | 9 | START | 6,250 | 25% | 14,500 | 58% | 3,250 | 13% | 1,000 | 4% | 0,000 | 0% | 0,000 | 0% | 0,000 | 0% | 17% | 4% | 0% | 0% | 100% | ||
| 2 | 21-Apr | 2x400 | Pre-Season | 45,000 | 9 | 11,250 | 25% | 25,650 | 57% | 6,750 | 15% | 1,350 | 3% | 0,000 | 0% | 0,000 | 0% | 0,000 | 0% | 18% | 3% | 0% | 0% | 100% | |||
| 3 | 28-Apr | T-30 FS | 2x450 | Aerobic Base | 50,000 | 9 | 10,500 | 21% | 28,000 | 56% | 8,500 | 17% | 2,000 | 4% | 1,000 | 2% | 0,000 | 0% | 0,000 | 0% | 23% | 6% | 2% | 0% | 100% | ||
| 4 | 5-May | 2x500 | Aerobic Base | 55,000 | 9 | 12,100 | 22% | 29,150 | 53% | 9,900 | 18% | 2,200 | 4% | 1,100 | 2% | 0,000 | 0% | 0,550 | 1% | 24% | 6% | 2% | 1% | 100% | |||
| 5 | 12-May | T-30 FS | 2x600 | Aerobic Base | 55,000 | 9 | 12,100 | 22% | 28,600 | 52% | 10,450 | 19% | 2,200 | 4% | 1,100 | 2% | 0,000 | 0% | 0,550 | 1% | 25% | 6% | 2% | 1% | 100% | ||
| 6 | 19-May | Lactate | 2x600 | Sp. Endurance | 60,000 | 9 | Sr Circuit 1 | 13,800 | 23% | 33,000 | 55% | 9,000 | 15% | 1,800 | 3% | 1,200 | 2% | 0,600 | 1% | 0,600 | 1% | 20% | 5% | 3% | 2% | 100% | |
| 7 | 26-May | T-30 IM | 2x600 | Sp. Endurance | 60,000 | 8 | 13,200 | 22% | 32,400 | 54% | 10,200 | 17% | 2,400 | 4% | 1,200 | 2% | 0,000 | 0% | 0,600 | 1% | 23% | 6% | 2% | 1% | 100% | ||
| 8 | 2-Jun | Lactate | 2x500 | Sp. Endurance | 60,000 | 8 | 12,000 | 20% | 32,400 | 54% | 10,800 | 18% | 2,400 | 4% | 1,800 | 3% | 0,000 | 0% | 0,600 | 1% | 25% | 7% | 3% | 1% | 100% | ||
| 9 | 9-Jun | T-30 FS | 2x450 | Competition | 55,000 | 9 | Sr Circuit 2 | 11,000 | 20% | 28,050 | 51% | 10,450 | 19% | 2,200 | 4% | 2,200 | 4% | 0,550 | 1% | 0,550 | 1% | 27% | 8% | 5% | 2% | 100% | |
| 10 | 16-Jun | Lactate | 2x450 | Competition | 50,000 | 8 | Summer Cel. | 10,000 | 20% | 25,500 | 51% | 10,000 | 20% | 2,000 | 4% | 1,500 | 3% | 0,500 | 1% | 0,500 | 1% | 27% | 7% | 4% | 2% | 100% | |
| 11 | 23-Jun | 2x600 | RECOVERY | 50,000 | 8 | 12,500 | 25% | 26,500 | 53% | 8,000 | 16% | 1,500 | 3% | 1,000 | 2% | 0,500 | 1% | 0,000 | 0% | 21% | 5% | 3% | 1% | 100% | |||
| 12 | 30-Jun | 1x600 | Pre-taper | 45,000 | 7 | Trials | 9,900 | 22% | 23,850 | 53% | 7,200 | 16% | 2,250 | 5% | 0,900 | 2% | 0,450 | 1% | 0,450 | 1% | 23% | 7% | 3% | 2% | 100% | ||
| 13 | 7-Jul | 1x450 | Pre-taper | 40,000 | 7 | B Champs | 9,200 | 23% | 20,800 | 52% | 6,400 | 16% | 2,000 | 5% | 0,800 | 2% | 0,400 | 1% | 0,400 | 1% | 24% | 7% | 3% | 2% | 100% | ||
| 14 | 14-Jul | 1x400 | TAPER | 30,000 | 7 | BB & Super S | 7,200 | 24% | 15,600 | 52% | 4,800 | 16% | 1,200 | 4% | 0,600 | 2% | 0,300 | 1% | 0,600 | 2% | 22% | 6% | 3% | 3% | 101% | ||
| 15 | 21-Jul | 1x350 | TAPER | 25,000 | 6 | JO's | 6,000 | 24% | 13,250 | 53% | 3,250 | 13% | 1,000 | 4% | 0,500 | 2% | 0,250 | 1% | 0,750 | 3% | 25% | 6% | 3% | 4% | 100% | ||
| 16 | 28-Jul | 1x250 | TAPER | 20,000 | 6 | 4,600 | 23% | 10,600 | 53% | 3,000 | 15% | 0,600 | 3% | 0,400 | 2% | 0,000 | 0% | 0,800 | 4% | 21% | 6% | 2% | 4% | 100% | |||
| 17 | 4-Aug | 1x250 | Aerobic build | 20,000 | 6 | JUNIOR-ZONE | 4,600 | 23% | 11,600 | 58% | 3,000 | 15% | 0,400 | 2% | 0,200 | 1% | 0,000 | 0% | 0,200 | 1% | 18% | 3% | 1% | 1% | 100% | ||
| 18 | 11-Aug | 1x100 | TAPER | 20,000 | 6 | 5,200 | 26% | 11,000 | 55% | 2,800 | 14% | 0,200 | 1% | 0,200 | 1% | 0,200 | 1% | 0,400 | 2% | 16% | 2% | 2% | 3% | 100% | |||
