Marty's Dismal December training
ACTUAL             run miles strength other
1-Dec Monday   8 easy swim 2k 1.5   8 0.5
2-Dec Tuesday strength 5 easy, drills   1.25   6 1 0.5
3-Dec Wednesday     7 with 2.5 speed, 1.6k swim 2   7 0.5
4-Dec Thursday   50min spin 4 easy 1.4   4 0.85
5-Dec Friday     strength (light) 0.5   1 0.5
6-Dec Saturday 18 run     2   18
7-Dec Sunday 1 hr ride   1     1
          9.65  
           
ACTUAL            
8-Dec Monday 1.5k swim   6m run 1.5   6 0.5
9-Dec Tuesday decide to take 2 weeks off running to heal problems 40min ride 1k swim, weights 1.75   1 1.75
10-Dec Wednesday   1.8k swim   0.6   0.6
11-Dec Thursday strength 50min spin   1.4   1 1.4
12-Dec Friday     2k swim 0.75   0.75
13-Dec Saturday 45min ride, strength     1.25   1 1.25
14-Dec Sunday off    
          7.25  
             
ACTUAL            
15-Dec Monday off      
16-Dec Tuesday   2.7mile jog to test the waters - still have trouble with hip/shins strength, 1.6k swim 1.5   2.7 1 1
17-Dec Wednesday   1 hr spin swim/kick 1.8k 1.5   1.5
18-Dec Thursday   3mile jog, drills   0.7   3.5
19-Dec Friday     strength, swim/kick 1.5k 1.25   1 1
20-Dec Saturday   ride 22, run 3 Z1   1.5   3 1.1
21-Dec Sunday off   0    
          6.45  
           
ACTUAL            
22-Dec Monday vacation week, ran 3 x 30min, road 3-4 hrs, swam ~6k, lifted 2x     9   10 2 6
23-Dec Tuesday          
24-Dec Wednesday        
25-Dec Thursday          
26-Dec Friday        
27-Dec Saturday          
28-Dec Sunday      
          9  
           
throw out the run mileage goals…. move into maintenance/healing mode…
60      
total week 1 week2 week3 week4
total time 32.35 9.65 7.25 6.45 9
run(m) 68.2 43 6 9.2 10
strength 9 2 3 2 2
other(t) 20.7 3.85 6.25 4.6 6
Other is time spent on any swim/bike or yoga type classes I get dragged to…
strength in this block is basic prep work and consists of some or all of the following:
incline situps
obliques (side twists)
back exercises
regular crunches
medicine ball
lat pulldown
bicep curls (light)
tricep extension
seated leg press (tricky back=no squats)
calf raises
hip & glutes