Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between.

Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session.

Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84.

Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5. Follow standardized course, time and record the segment on Google sheet. Course and sheet links will be provided.

Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200.

Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold.

Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield.

Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins.

Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period.

Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time.

Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH.

Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans.

Time: 6.00pm. Place: Priory. Coach: Mike. 5k race broken with easy segments embedded. 400m on, 300 float until 5k is completed.

Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT aerobic.

Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats, 2 x 30 min segments on rarely used hills.

Time: 8.30am. Place: Woodside elementary. Coach: Mike. Recovery run, Canada to and back. 60-80 min max.