Run

• 54m 10s
• 7.00 miles
• 07m 44s /Mi

This was harder than it should have been...not to bad though

Mile
1-7:20
2-7:28
3-7:30
4-7:30

Mile Repeats - KEY WORKOUT
Pace
55
WU: 10-15'
MS: 4x1 mile @ Marathon pace less 20-30 seconds per mile. Example: If the goal is 7:30 per mile for the marathon, the pace should be 7:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 4x7:00.
CD: 10-15'

Swim

• 1h 00m
• 2000.00 yards
• -----

Swim Tempo
Tempo
60
2800
WU: 50 free/50kick/100 free/100 kick.
MS: 7 x 300 free at T pace. 45" rest between each.
CD: 400 mix non-free cooldown.

Strength

• 35m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Sport

• Core Training
• 15m

Bike

• 2h 00m
• 35.00 miles
• -----

IM early base - KEY WORKOUT
Endurance
120
WU: 20 min. spin Z1.
MS: 4 x 20 minutes Z2 aero position repeats, only sitting up & spinning highest rpm's possible on uphills--otherwise large ring. Easy 3' spin between each 20' segment.
CD: Cool down last 10 minutes Z1 spin.

Two rides right after each other. Did 50 minutes outside in the pouring rain and the other 70 min on the trainer.

Sport

• Core Training
• 20m

Push ups and abs

Run

• 1h 10m 15s
• 8.57 miles
• 08m 11s /Mi

Awesome run...It was very easy paced, but I felt soo good. It rained the whole time, but it was a cool rain and it wasn't windy. I didn't feel to good the first 30 min, but after that i felt like i could run forever! I seriously thought about going for 2 hours or more, but i want to absorb all my training and not be to tired. I've been feeling so bad on my runs because i've been biking a lot and pretty hard. Also kept the HR below 170 which is amazing for me!

Run Base
Endurance
60
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.

Bike

• 45m 10s
• 14.95 miles
• 19.86 Mi/hr

Of course it wasn't recovery...This guys i rode with thinks you go hard or you don't workout...All the time..No recovery days.


Recovery
Very Easy
30
Easy spin for 30' in small chain ring. Zone 1 only.

Sport

• Core Training
• 35m

Core #1 twice through plus some push ups, pull ups and dips.

Run

• 29m 45s
• 3.50 miles
• 08m 30s /Mi

Run Base
Endurance
20
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 13m 09s
• 23.75 miles
• 19.48 Mi/hr

Bike Base
Endurance
75
75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Strength

• 1h 00m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run

• 30m 25s
• 3.90 miles
• 07m 48s /Mi

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Swim

• 45m
• 1600.00 yards
• -----

Swim Form
2,300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10" rest between) moderate. 4 x 50 kick (20" rest between) moderate.

CD: 200 easy alternating 50 pull, 50 swim.