Previous
training plan (Wildflower 2005) |
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Next training plan
(Pacific Grove 2005 ) |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 12 |
REST |
REST |
REST |
REST |
REST |
REST |
Human Race |
(May 2-8) |
10km |
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0:48:59 |
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Week 11 |
REST |
Run: |
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(May 9-15) |
3.0mi (box) |
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Bike: |
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23.4mi |
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Week 10 |
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E3 |
E3 |
E3 |
E3 |
E3 |
Yosemite |
(May 16-22) |
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Week 9 |
Yosemite |
Yosemite |
Yosemite |
Yosemite |
Yosemite |
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(May 23-29) |
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Week 8 |
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Bike: |
Tri 4 Real #1 |
(May 30-June 5) |
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45mi |
1.5km swim |
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0:37:18 |
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40km bike |
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1:21:23 |
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10km run |
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0:59:54 |
Week 7 |
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Bike: |
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Run: |
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Bike: |
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(June 6-12) |
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12.0 mi |
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3.0 mi |
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45.85 mi |
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Run: |
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3.0 mi |
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Week 6 |
Swim: |
Bike: |
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Run: |
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(June 13-19) |
8x90yd |
14.4 mi |
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7.0 mi |
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90yd breast |
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3x90 yd |
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Week 5 |
Run: |
Bike: |
Run: |
Bike: |
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Bike: |
(June 20-26) |
3.8mi |
14.4 mi |
3.8mi |
6min @ 80c (1-5) |
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21.5mi |
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Swim: |
3min @ 90c (2-4) |
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8x180yd |
3min @ 90c (2-5) |
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2min @ 80c (1-5) |
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3min @ 90c (2-4) |
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3min @ 90c (2-5) |
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2min @ 80c (1-5) |
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3min @ 95c (2-4) |
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3min @ 95c (2-5) |
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2min @ 80c (1-5) |
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1min @ 95c (2-4) |
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1min @ 95c (2-5) |
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1min @ 80c (1-5) |
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1min @ 80c (2-7) |
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1min @ 80c (1-5) |
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1min @ 80c (2-7) |
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2min @ 80c (1-5) |
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2min @ 90c (2-6) |
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5min @ 80c (1-5) |
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Week 4 |
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Bike: |
Swim: |
Run: |
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Run: |
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(June 27-July 3) |
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14.4mi |
6x180yd |
3.8mi |
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3.8mi |
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Run: |
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3.8mi |
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Week 3 |
Ride: |
Swim: |
Run: |
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Bike: |
Tri 4 Real #2 |
(July 4-10) |
38.8mi |
8x180yd |
3.8mi |
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52mi |
1.5km swim |
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0:33:07 |
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40km bike |
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1:17:58 |
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10km run |
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8:34:00 |
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PR! 2:47:39 |
Week 2 |
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Run: |
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Run: |
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Run: |
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(July 11-17) |
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3.8mi |
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4.2mi |
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13.0mi |
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Week 1 |
Run: |
Bike: |
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Run: |
Bike: |
(July 18-24) |
3.8mi |
14.4mi |
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4.6mi |
56mi |
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Week 0 |
Run: |
Swim |
Run: |
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Half-Vineman! |
(July 25-31) |
3.8mi |
8x90yd |
1.5mi |
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Race Day |
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1.2mi swim |
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0:41:30 |
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52mi bike |
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3:07:21 |
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13.1mi run |
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2:46:36 |
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Bike Gears |
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1-1 |
1.219 |
32 |
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1-2 |
1.393 |
28 |
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1-3 |
1.625 |
24 |
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2-1 |
1.656 |
32 |
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1-4 |
1.857 |
21 |
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2-2 |
1.893 |
28 |
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1-5 |
2.167 |
18 |
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2-3 |
2.208 |
24 |
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1-6 |
2.438 |
16 |
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2-4 |
2.524 |
21 |
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1-7 |
2.786 |
14 |
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2-5 |
2.944 |
18 |
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1-8 |
3.250 |
12 |
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2-6 |
3.313 |
16 |
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1-9 |
3.545 |
11 |
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2-7 |
3.786 |
14 |
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2-8 |
4.417 |
12 |
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2-9 |
4.818 |
11 |
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