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