| |
AM |
L |
PM |
|
|
s |
b |
r |
w |
| 2-Feb |
|
|
|
|
|
|
|
|
|
| Mon |
|
|
swim 2.8, run 4 |
1.5 |
|
2.8 |
|
4 |
|
| Tues |
|
ride 1hr 5min |
weights, swim 2.6 |
2.3 |
|
2.6 |
22 |
|
1 |
| Wed |
|
|
run 5 |
0.75 |
|
|
|
5 |
|
| Thurs |
|
|
swim 3.4k |
1 |
|
3.4 |
|
|
|
| Friday |
|
|
run 2, weights, swim 2.6k |
1.5 |
|
2.6 |
|
2 |
1 |
| Sat |
|
|
run 5 |
0.75 |
|
|
|
5 |
|
| Sun |
|
|
off |
0 |
|
|
|
|
|
| |
|
|
|
7.8 |
|
|
|
|
|
| 9-Feb |
|
|
|
|
|
s |
b |
r |
|
| Mon |
|
|
run3, swim 2.5, run 3 |
1.75 |
|
2.5 |
|
6 |
|
| Tues |
|
ride 1hr easy |
strength |
1.5 |
|
|
21 |
|
1 |
| Wed |
|
run 28min |
swim 3.4k |
1.5 |
|
3.4 |
|
3.2 |
|
| Thurs |
|
ride 50min |
|
0.88 |
|
|
17 |
|
|
| Friday |
|
|
run 3, swim 1.2k, run 3 |
1.25 |
|
1.2 |
|
6 |
|
| Sat |
ride 57 |
|
swim 2.2k |
3.75 |
|
|
57 |
|
|
| Sun |
|
ride 30 |
run 4 |
2.25 |
|
|
30 |
4 |
|
| |
|
|
|
12.88 |
|
|
|
|
|
| 16-Feb |
|
|
|
|
|
|
|
|
|
| Mon |
|
|
run 6, swim 3.5k |
2 |
|
3.5 |
|
6 |
|
| Tues |
|
ride 20 with 1 x 30min big gear |
strength training |
1.75 |
|
|
21 |
|
1 |
| Wed |
swim 3.4k |
run 5m ez |
|
2 |
|
3.4 |
|
5 |
|
| Thurs |
|
ride 1hr with 4 x 2 min Z4 |
swim 3.2k with 9 x 100 neg split |
1.75 |
|
3.2 |
22 |
|
|
| Friday |
strength training |
run 5 |
|
1.5 |
|
|
|
5 |
1 |
| Sat |
ride 57 |
swim 1k, ride 15 |
|
4.25 |
|
1 |
72 |
|
|
| Sun |
|
ride 32 in hills |
meant to run but had errands |
2 |
|
|
32 |
|
|
| |
|
|
|
15.25 |
|
|
|
|
|
| 23-Feb |
|
|
|
|
|
s |
b |
r |
w |
| Mon |
|
run 5.5 |
|
0.85 |
|
|
|
5.5 |
|
| Tues |
strength training, swim 400yds |
ride 1 hr |
swim 2.5k |
2.25 |
|
2.9 |
20 |
|
1 |
| Wed |
|
run 55min with 4 pickups |
|
1 |
|
|
|
6 |
|
| Thurs |
|
ride 1 hr |
swim 3.5k |
2 |
|
3.5 |
18.5 |
|
|
| Friday |
|
run 5.5 |
strength, swim 3k |
2.25 |
|
3 |
|
5.5 |
1 |
| Sat |
ride 57 |
off |
|
3.5 |
|
|
57 |
|
|
| Sun |
5k tempo run (5.5
total) 20:59 |
swim 2.4k very easy |
|
2 |
|
2.4 |
|
5.5 |
|
| |
|
|
|
13.85 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| totals |
week 1 |
week 2 |
week 3 |
week 4 |
|
|
|
|
|
| swim (k) |
11.4 |
7.1 |
11.1 |
11.8 |
|
|
|
|
|
| bike (m) |
22 |
125 |
147 |
95.5 |
|
|
|
|
|
| run (m) |
16 |
19.2 |
16 |
22.5 |
|
|
|
|
|
| lift |
2 |
1 |
2 |
2 |
|
|
|
|
|
| time (hrs) |
7.8 |
12.88 |
15.25 |
13.85 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| total time: |
49.78 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|