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5 weeks |
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S |
B |
R |
ST |
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AM |
L |
PM |
Time |
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| 28-Feb |
Monday |
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run 30min
easy |
0.5 |
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3.4 |
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| 1-Mar |
Tuesday |
swim 2.8k |
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ride
1.05hr, run 20min |
2.5 |
|
2.8 |
20 |
3 |
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| 2-Mar |
Wednesday |
ride 1hr |
|
Strength |
1.7 |
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20 |
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1 |
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| 3-Mar |
Thursday |
run 2.5hr |
ride 1hr |
|
3.5 |
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20 |
18 |
1 |
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| 4-Mar |
Friday |
swim 4k |
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ride 1hr
10min |
2.25 |
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4 |
22 |
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| 5-Mar |
Saturday |
ride 55 |
run 3, swim
1.5k, run 3 |
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4.5 |
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1.5 |
55 |
6 |
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| 6-Mar |
Sunday |
ride 110 |
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6 |
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110 |
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20.95 |
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8.3 |
247 |
30.4 |
2 |
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4 weeks |
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S |
B |
R |
ST |
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| 7-Mar |
Monday |
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run 9: 4
ez, 4 tempo,1 ez, swim 2.4k |
2 |
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2.4 |
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9 |
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| 8-Mar |
Tuesday |
strength |
run 6 w
drills/plyos |
spin 1hr
20min w some big gear |
3 |
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27 |
5 |
1 |
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| 9-Mar |
Wednesday |
|
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swim
3.8k
spin 50min |
2 |
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3.8 |
17 |
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| 10-Mar |
Thursday |
run 2:37 |
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swim 2.1k |
3.4 |
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2.1 |
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20 |
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| 11-Mar |
Friday |
strength |
ride 1:10
easy (windy) |
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2 |
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22 |
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1 |
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| 12-Mar |
Saturday |
ride 63,
run 9 - felt very good today |
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swim 2.7k
easy stuff |
5.2 |
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2.7 |
65 |
9 |
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| 13-Mar |
Sunday |
ride 118,
run 6minutes |
rode high
Z2 for a lot of this, finished with 45min tempo |
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5.85 |
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118 |
1 |
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23.45 |
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11 |
249 |
44 |
2 |
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3 weeks |
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S |
B |
R |
ST |
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| 14-Mar |
Monday |
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easy
strength, run 6 easy, swim 2k |
2.2 |
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6 |
1 |
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| 15-Mar |
Tuesday |
swim 3.8k |
ride 1.1hr
with drills |
run 30min
easy |
3 |
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3.8 |
22 |
3 |
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| 16-Mar |
Wednesday |
swim 1.8k
easy |
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run 18 (4
easy, 10 @ 7:00, 4 easy) 2:18 total |
3 |
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1.8 |
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18 |
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| 17-Mar |
Thursday |
|
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ride 1.1hr
easy (legs cooked)
swim 2k
Pilates |
2.75 |
|
1.5 |
20 |
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1 |
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| 18-Mar |
Friday |
swim 3.4k
(with 2k fast) |
ride 1.2hr
easy |
run 3.5
with drills |
2.75 |
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3.8 |
22 |
4 |
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| 19-Mar |
Saturday |
62-10
ride/run |
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swim 2.9k |
5.4 |
|
2.9 |
62 |
10 |
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| 20-Mar |
Sunday |
ride 115
on flats |
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5.5 |
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115 |
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24.6 |
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13.8 |
241 |
41 |
2 |
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2 weeks |
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S |
B |
R |
ST |
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| 21-Mar |
Monday |
well deserved rest day |
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0 |
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| 22-Mar |
Tuesday |
strength
2
swim 2k |
run 3 w
drills |
ride
1.25hr with short intervals |
2.75 |
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2 |
26 |
3.5 |
1 |
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| 23-Mar |
Wednesday |
run 20min
easy
strength 3 |
planned a
long AM run but rained out |
class,
swim 1.8k easy |
2 |
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1.8 |
|
3 |
1 |
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| 24-Mar |
Thursday |
run 2.5hr
easy |
|
ride
1.25hr easy |
3.75 |
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26 |
19 |
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| 25-Mar |
Friday |
swim 2.5k |
|
|
0.75 |
|
2.5 |
|
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| 26-Mar |
Saturday |
Red Hills
Sprint Tri, run 8 easy after, wm up with 8m ride, 1m run |
|
|
3 |
|
1.5 |
24 |
12 |
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| 27-Mar |
Sunday |
ride 65,
(50 easy, 15 moderate) |
|
|
3.5 |
|
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65 |
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15.75 |
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7.8 |
141 |
37.5 |
2 |
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