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S |
B |
R |
ST |
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AM |
L |
PM |
Time |
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| 31-Jan |
Monday |
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6m easy
run, ST |
1.5 |
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6 |
1 |
| 1-Feb |
Tuesday |
swim 3.8k |
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run 9
track: 2.5 wm up 4 x 400 (200jog), 1 x mile (400), 4 x 400(200), 2.5m
cooldown
swim 800yds easy |
2.5 |
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4.6 |
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9 |
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| 2-Feb |
Wednesday |
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run 25min
easy |
class |
0.5 |
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3.5 |
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| 3-Feb |
Thursday |
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spin 1hr
easy |
run 15 : 4
wm up, 7 drop from 7:20 to 6:47, 4 easy |
3 |
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20 |
15 |
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| 4-Feb |
Friday |
swim 4k,
ST |
spin 1hr
easy |
run 2.5
easy |
3 |
|
4 |
20 |
2.5 |
1 |
| 5-Feb |
Saturday |
ride 100 |
|
swim 3k |
6 |
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3 |
100 |
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| 6-Feb |
Sunday |
run 5k,
8-9 total |
ride 30
easy |
|
3 |
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30 |
8.5 |
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19.5 |
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11.6 |
170 |
44.5 |
2 |
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S |
B |
R |
ST |
| 7-Feb |
Monday |
off, tired! |
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| 8-Feb |
Tuesday |
swim 2.4k
easy |
|
quick
strength session
run 9 with 3.5 tempo on track
swim 1.4k easy |
2.5 |
|
3.8 |
|
9 |
0.5 |
| 9-Feb |
Wednesday |
|
|
ride 1hr w
some big gear |
1 |
|
|
20 |
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| 10-Feb |
Thursday |
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run 1:40,
felt lousy |
run 25min,
Pilates |
3 |
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|
15 |
1 |
| 11-Feb |
Friday |
swim 2.8k |
|
swim 2.5k |
1.6 |
|
5.3 |
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| 12-Feb |
Saturday |
ride 95 |
|
run 3,
swim 1, run 3 |
6.5 |
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1.8 |
95 |
6 |
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| 13-Feb |
Sunday |
run 6 w
drills |
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ride 40 in
hills |
4.5 |
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40 |
6 |
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19.1 |
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10.9 |
155 |
36 |
1.5 |
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S |
B |
R |
ST |
| 14-Feb |
Monday |
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run 1:35 |
1.6 |
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11.5 |
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| 15-Feb |
Tuesday |
swim 4.5k |
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ride 30,
strength 2 |
2.75 |
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4.5 |
35 |
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1 |
| 16-Feb |
Wednesday |
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run 16
with 5 x 1mile on 6:20 in middle |
2.2 |
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16 |
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| 17-Feb |
Thursday |
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ride 1.5hrs |
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1.5 |
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30 |
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| 18-Feb |
Friday |
strength 3 |
run 5 easy |
swim 4.2k |
2.5 |
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5 |
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5 |
1 |
| 19-Feb |
Saturday |
3 x 25, 3
brick |
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5 |
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70 |
10 |
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| 20-Feb |
Sunday |
run 3 easy |
ride 4hrs
in hills |
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4.5 |
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75 |
3 |
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20.05 |
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9.5 |
210 |
45.5 |
2 |
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S |
B |
R |
ST |
| 21-Feb |
Monday |
|
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run 5.5,
easy strength 2 |
1.25 |
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5.5 |
1 |
| 22-Feb |
Tuesday |
swim 4.7k |
ride 50min
with big gear |
|
2 |
|
4.7 |
17 |
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| 23-Feb |
Wednesday |
run 3.5
easy |
run 3 w
drills |
|
1 |
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6.5 |
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| 24-Feb |
Thursday |
swim 3k |
run 18 |
|
3.25 |
|
3 |
|
18 |
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| 25-Feb |
Friday |
|
ride 30 |
run 5 |
2.5 |
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30 |
5 |
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| 26-Feb |
Saturday |
swim 1k |
ride 50 |
|
4 |
|
1 |
50 |
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| 27-Feb |
Sunday |
wm up jog
10min
Great Escape Tri (4th OA) |
|
skipped a
2.5hr trainer ride, tired |
2.5 |
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2.5 |
18 |
9 |
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16.5 |
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11.2 |
115 |
44 |
1 |
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