Monday, July 10, 2006
Weekly Plan 7/10 - 16
Swim 11-12000/bike 150/run 6-8
Mon: Swim 3-3500 mixed short intervals in a 2000 block. 500 wu/cd pull.
Tues: am pilates, pm bike hills, 40 miles or so
Wed: pm swim, 3-3500 like monday but add a set of medium length intervals, something like 2 X 300/30.
Thurs: am 3 mile run slow. pm: Short swim with focus on drills only. Around 2K, then weight session.
Fri: am pilates, pm Bike hills, 30 miles or so.
Sat: Work until noon. Will try to swim 3K after, then drive to Bend. Ann will run in Sunriver while I run 3-4 slow. Pilates and stretch after.
Sun: Bike 80 miles easy with Ann in Sunriver, cascade highway. Will do a few musc. endurance intervals in. Pilates after for me. Ann will run short off the bike.
Mon 7/17: Still in sunriver, will bike 60 in morning after breakfast. Drive back to Portland in afternoon.
Swim 11-12000/bike 150/run 6-8
Mon: Swim 3-3500 mixed short intervals in a 2000 block. 500 wu/cd pull.
Tues: am pilates, pm bike hills, 40 miles or so
Wed: pm swim, 3-3500 like monday but add a set of medium length intervals, something like 2 X 300/30.
Thurs: am 3 mile run slow. pm: Short swim with focus on drills only. Around 2K, then weight session.
Fri: am pilates, pm Bike hills, 30 miles or so.
Sat: Work until noon. Will try to swim 3K after, then drive to Bend. Ann will run in Sunriver while I run 3-4 slow. Pilates and stretch after.
Sun: Bike 80 miles easy with Ann in Sunriver, cascade highway. Will do a few musc. endurance intervals in. Pilates after for me. Ann will run short off the bike.
Mon 7/17: Still in sunriver, will bike 60 in morning after breakfast. Drive back to Portland in afternoon.
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David, I enjoy reading your blog. Good info and ideas. I finished 6th at IM CDA in M4044. Good job on your race and good luck on your build up to Kona....Steve
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