Time/Day

AM

Lunch

PM

Monday Nov 19

2700 swim

weights

off

Tues Nov 20

weights

50 min run w/strides

off

Wed Nov 21

off

off

2.5 hr ride

Thurs Nov 22

10k race (tempo run)

off

off

Fri Nov 23

2 hr ride

off

30 min run

Sat Nov 24

3 hr ride

off

1.5 hr run

Sun Nov 25

3 hr ride

2000 easy swim

off

2 weight session

10.5 hr ride

3.5 hr run

1.5 hr swim

Total: 16.75 hr

 

 

 

Mon Nov 26

off

weights

off

Tues Nov 27

1 hr run w/ pickups

off

3000 swim

Wed Nov 28

off

off

3 hr ride

Thurs Nov 29

1.2 hr run w/ stairs

Weights

1 hr spin class

Fri Nov 30

off

off

15 min jog

Sat Dec 1

5k race – Ft.Desoto

1 hr easy spin

off

Sun Dec 2

4 hr ride

off

off

2 weight sess

9 hr ride

~3 hr run

1 hr swim

Total: 14.5 hr

 

 

 

Mon Dec 3

3000 swim

40 min run

off

Tues Dec 4

1 hr run w/ pickups

Weights

off

Wed Dec 5

off

off

3 hr ride

Thurs Dec 6

1.5 hr run w stairs

Weights

1 hr spin

Friday Dec 7

off

off

15 min jog

Sat Dec 8

13.1 mile race –OUC Half

45 min spin

off

Sun Dec 9

4 hr ride

off

off

2 weight sess

8.75 ride

~4.5 hr run

1 hr swim

Total: 16 hr

 

 

 

Mon Dec 10

off

off

off

Tues Dec 11

Weights

off

1 hr w/ pickups

Wed Dec 12

off

off

2.5 hr ride

Thurs Dec 13

Weights

off

2 hr run w hills

Fri Dec 14

3000 swim

1 hr spin

off

Sat Dec 15

3 hr ride

off

2 hr trail run

Sun Dec 16

5 hr ride

off

off

2 weight sess

11.5 ride

5 hr run

1 hr swim

Total: 19 hr

 

 

 

Mon Dec 17

Weights

20 min jog

off

Tues Dec 18

1hr run w/ pickups

weights

1 hr spin

Wed Dec 19

off

off

3 hr ride

Thur Dec 20

Weights

off

1.5 hr w stairs

Fri Dec 21

3000 swim

30 min jog

off

Sat Dec 22

3 hr ride

off

2 hr run

Sun Dec 23

3 hr ride

off

off

3 weight sess

10 hr ride

5.3 hr run

1 hr swim

Total: 18 hr

 

 

 

Mon Dec 24

TBD ŕ

 

 

Tues Dec 25

X-Mas Day ride

 

Wed Dec 26

 

 

 

Thurs Dec 27

 

 

 

Fri Dec 28

 

 

 

Sat Dec 29

 

 

 

Sun Dec 30

13.1 mile race –Ultimate Fullantic (New Port Richey)

 

 

Mon Dec 31

 

 

 

Tues Jan 1

New Years Day 100 miler