| Next training plan (Wildflower 2004) | |||||||
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 (Sept 22-28) |
Run: Bike: 50min
easy w/4x1min hi RPM Swim: |
Run: 30 min Bike: Swim: |
Run: 50 min Bike: Swim: |
Run: Bike: Swim: 2500yds |
Run: 40min Bike: Swim: |
Brick: Bike 1:20 w/2x4km at race, Run 20min w/first 5min at race |
Run: Bike: Swim: |
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Week 2 (Sept 29-Oct 5) |
Run: Bike: Swim: 20x100yd |
Run: 20 min
w/1st 5 min at race Bike: Swim: |
Run: 1hr Bike: Swim: |
Run: Bike: Swim: 6x50 at
VO2max, 300 easy, 50 at VO2max |
REST |
REST |
Brick: Bike 1:30, Run 30 min |
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Week 3 (Oct 6-12) |
Run: Bike: Swim: 12x100yd |
Run: 20 min Bike: Swim: |
REST
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Run: 1 hr Bike: Swim: |
Run: Bike: Swim: 5x 50yds
fast, 300 easy, 50 fast, recover |
Run: 7.4
miles, hilly |
Run: 5.9
miles, uphill, in the fog Run: 4.7
miles, downhill, in the sunshine |
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Week 4 (Oct 13-19) |
REST
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REST |
REST
|
Run: Bike: Swim: 5x50 at
VO2max, 300 easy, 50 at VO2max |
REST |
Run: Bike: 30
miles, easy Swim: |
REST |
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Week 5 (Oct 20-26) |
Run: Bike: Swim: 5x500yd |
REST
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Run: 1:05 Bike: Swim: |
Run: Bike: Swim: 7x50 at VO2max, 300 easy, 50 at VO2max |
REST
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Brick: Bike 1:41 with 3x5km at race, Run 40 min with first 8 min at race |
REST
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Week 6 (Oct 27-Nov 3) |
Run: Bike: Swim: 400 w/u, 15x100 at race, 400 c/d |
REST
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Brick: Bike 18.8 miles w/3x4km at race, Run 1.5 miles w/1x5min at race |
REST |
REST |
Brick: Bike 15 min @ 80-90RPM, Run 1 mile |
RACE DAY! ˝km swim 20km bike 5km run |