Tattersols Women's Running & Racing Team

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Week of July 26, 2010

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
7/26	7/27 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	7/28 Run 6:30pm Place: Woodside Elementary Format: Tattersols -- Women Only Coach: Vince Digneo * AEROBIC THRESHOLD III *... 6:30pm SHARP: Meet @ WOODSIDE ELEMENTARY SCHOOL and send off for warm up...7:00pm: Main set on the school field and track (behind the school)	7/29	7/30 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	7/31	8/1
Week of August 02, 2010
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8/2	8/3 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	8/4 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** Preparation for 800TT and 1-mileTT... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. This evening we'll focus on pre-race prep, building to longer intervals, and a solid pilates section with Coach Kristin.	8/5	8/6 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	8/7	8/8 No workouts or events to display.
Week of August 09, 2010
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8/9 No workouts or events to display.	8/10 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	8/11 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** 800 METER TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 800m TT!	8/12 No workouts or events to display.	8/13 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	8/14	8/15
Week of August 16, 2010
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
8/16 No workouts or events to display.	8/17 Run 6:10am Dur: 40-80min or 4-6mi Place: Baylands Trail Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms	8/18 Run 6:30pm Place: Cobb Track and Angell Field, Stanford Format: Tattersols -- Women Only Coach: Vince Digneo *** LONG, FARTLEK INTERVALS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set	8/19 No workouts or events to display.	8/20 Run 6:10am Dur: 60-80min or 5-6mi Place: Rosotti/Alpine Inn Focus: Mid Distance Moderate Run Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo ~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!	8/21 No workouts or events to display.	8/22 No workouts or events to display.