Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. 25’s and 75’s long, moderate and short rest.
Menlo Masters Swim
Oct 1 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. 25’s and 75’s long, moderate and short rest.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. OLH, Pescadero, San Gregorio, Higgins Purissima, Lobitos, Tunitas.
Team Sheeper Bike
Oct 1 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. OLH, Pescadero, San Gregorio, Higgins Purissima, Lobitos, Tunitas.
Team Sheeper Combo
Time: 8.15am. Place: Tiscornia Park, Sacramento. Coach: Tim. IM simulation event. Swim, bike, run.
Team Sheeper Combo
Oct 1 all-day
Time: 8.15am. Place: Tiscornia Park, Sacramento. Coach: Tim. IM simulation event. Swim, bike, run.
2
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Breaststroke influenced.
Menlo Masters Swim
Oct 2 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Breaststroke influenced.
Team Sheeper Run
Time: 8.30am. Place: Geng Rd. Coach: Tim. Threshold. 90-100 minutes with embedded extensive efforts.
Team Sheeper Run
Oct 2 all-day
Time: 8.30am. Place: Geng Rd. Coach: Tim. Threshold. 90-100 minutes with embedded extensive efforts.
3
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Volume day.
Menlo Masters Swim
Oct 3 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Volume day.
4
Menlo Masters Swim
Time; 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Focused and intense power.
Menlo Masters Swim
Oct 4 all-day
Time; 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Focused and intense power.
5
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins, leg emphasis.
Menlo Masters Swim
Oct 5 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins, leg emphasis.
6
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Rhythm through repeats and cutdowns with pulling option.
Menlo Masters Swim
Oct 6 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Rhythm through repeats and cutdowns with pulling option.
7
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance; Mid. Stroke: Free/Choice. Broken 200’s.
Menlo Masters Swim
Oct 7 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance; Mid. Stroke: Free/Choice. Broken 200’s.
8
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Drafting and lead changes.
Menlo Masters Swim
Oct 8 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Drafting and lead changes.
Team Sheeper Combo
Time: 7.00am. Place: Burgess. Coach: Tim/Mike. Kona Tribute, 140K. Swim 3k, bike 80k, run 10k, bike 40k, run 5k, swim 2k. As close as you can to 140 kilometers.
Team Sheeper Combo
Oct 8 all-day
Time: 7.00am. Place: Burgess. Coach: Tim/Mike. Kona Tribute, 140K. Swim 3k, bike 80k, run 10k, bike 40k, run 5k, swim 2k. As close as you can to 140 kilometers.
9
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free. Drag races and balance challenges.
Menlo Masters Swim
Oct 9 all-day
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free. Drag races and balance challenges.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. Rolling recovery 50-80 minutes.
Team Sheeper Run
Oct 9 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. Rolling recovery 50-80 minutes.
10
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s IM, 150’s free.
Menlo Masters Swim
Oct 10 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s IM, 150’s free.
11
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. 400 repeats.
Menlo Masters Swim
Oct 11 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. 400 repeats.
12
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. 75’s free, 25’s fly. Fins w/ speed.
Menlo Masters Swim
Oct 12 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. 75’s free, 25’s fly. Fins w/ speed.
Team Sheeper Bike
Time; 5.15pm. Place: Home. Coach: Ian. ZWIFT aloha.
Team Sheeper Bike
Oct 12 all-day
Time; 5.15pm. Place: Home. Coach: Ian. ZWIFT aloha.
13
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Pulling for arm strength and back.
Menlo Masters Swim
Oct 13 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Pulling for arm strength and back.
14
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Underwater pulldowns & long streamlines.
Menlo Masters Swim
Oct 14 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Underwater pulldowns & long streamlines.
15
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 200’s and high aerobic capacity.
Menlo Masters Swim
Oct 15 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 200’s and high aerobic capacity.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Tim. Kings, Skyline, 84, west OLH, 84, Portola, Alpine. Lunch at Lulu’s.
Team Sheeper Bike
Oct 15 all-day
Time: 8.30am. Place: Burgess. Coach: Tim. Kings, Skyline, 84, west OLH, 84, Portola, Alpine. Lunch at Lulu’s.
16
Menlo Masters Swim
Time; 7.00am. Place: Burgess. Distance; Long. Stroke: Free. Swims with several pace fluctuations.
Menlo Masters Swim
Oct 16 all-day
Time; 7.00am. Place: Burgess. Distance; Long. Stroke: Free. Swims with several pace fluctuations.
Team Sheeper Run
Time; 8.30am. Place: Woodside Elementary. Coach: Tim. Crystal, Dean loop.
Team Sheeper Run
Oct 16 all-day
Time; 8.30am. Place: Woodside Elementary. Coach: Tim. Crystal, Dean loop.
17
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for leg emphasis work.
Menlo Masters Swim
Oct 17 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for leg emphasis work.
18
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Unbalanced IM’s & descending free.
Menlo Masters Swim
Oct 18 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Unbalanced IM’s & descending free.
19
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max volume.
Menlo Masters Swim
Oct 19 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max volume.
Team Sheeper Bike
Time: 5.15pm. Place: Home. Coach: Ian. ZWIFT aloha.
Team Sheeper Bike
Oct 19 all-day
Time: 5.15pm. Place: Home. Coach: Ian. ZWIFT aloha.
20
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Power 50’s of free and breast.
Menlo Masters Swim
Oct 20 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Power 50’s of free and breast.
21
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Long swims with kicking & drilling embedded.
Menlo Masters Swim
Oct 21 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Long swims with kicking & drilling embedded.
22
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Back. Focus on fast starts & strong finishes.
Menlo Masters Swim
Oct 22 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Back. Focus on fast starts & strong finishes.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Tim. Pescadero loop + Tunitas.
Team Sheeper Bike
Oct 22 all-day
Time: 8.30am. Place: Burgess. Coach: Tim. Pescadero loop + Tunitas.
23
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Repeat 250’s.
Menlo Masters Swim
Oct 23 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Repeat 250’s.
Team Sheeper Run
Time: 8.30am. Place: Wunderlich Park. Coach: Group led. Up Alambique to Skyline and return. IM CALIFORNIA.
Team Sheeper Run
Oct 23 all-day
Time: 8.30am. Place: Wunderlich Park. Coach: Group led. Up Alambique to Skyline and return. IM CALIFORNIA.
24
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pacing & clock watching.
Menlo Masters Swim
Oct 24 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pacing & clock watching.
25
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Kicking, sculling and sprinting.
Menlo Masters Swim
Oct 25 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Kicking, sculling and sprinting.
26
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg & core strength & technique work.
Menlo Masters Swim
Oct 26 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg & core strength & technique work.
Team Sheeper Bike
Time: 5.15pm. Place: Home. Coach: Ian. ZWIFT home.
Team Sheeper Bike
Oct 26 all-day
Time: 5.15pm. Place: Home. Coach: Ian. ZWIFT home.
27
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling @ threshold.
Menlo Masters Swim
Oct 27 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling @ threshold.
28
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 12.5’s, 25’s, & 37.5’s.
Menlo Masters Swim
Oct 28 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 12.5’s, 25’s, & 37.5’s.
29
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Time based swims.
Menlo Masters Swim
Oct 29 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Time based swims.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Group led. Up Pagemill, down West Alpine, up 84, down 84.
Team Sheeper Bike
Oct 29 all-day
Time: 8.30am. Place: Burgess. Coach: Group led. Up Pagemill, down West Alpine, up 84, down 84.
30
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Tempo changes.
Menlo Masters Swim
Oct 30 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Tempo changes.
Team Sheeper Run
Time; 8.30am. Place: Geng Rd. Coach: Tim. Flat fartleks, 80 – 100′.
Team Sheeper Run
Oct 30 all-day
Time; 8.30am. Place: Geng Rd. Coach: Tim. Flat fartleks, 80 – 100′.
31
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. KILLER QUAD #1. Hour swim.
Menlo Masters Swim
Oct 31 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. KILLER QUAD #1. Hour swim.
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