Previous
training plan (Wildflower 2005) |
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Next training plan
(off-season 2005) |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 12 |
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Tri 4 Real #3 |
(August 1-7) |
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1.5km swim |
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0:29:24 |
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40km bike |
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1:18:28 |
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10km run |
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1:10:39 |
Week 11 |
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Bike: |
(August 8-14) |
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34.8mi |
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Run: |
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10min w/first 2min hard |
Week 10 |
Run: |
Bike: |
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(August 15-21) |
4.55mi |
5 min @ 80c (1-5) |
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(40min = 8:48 pace) |
5 min @ 85c (1-6) |
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5 min @ 90c (1-7) |
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5 min @ 95c (1-8) |
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Week 9 |
Run: |
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Bike: |
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Swim: |
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(August 22-28) |
3.0mi |
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30 minutes, slow & easy |
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(22min = 7:20 pace) |
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Bike: |
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6 miles, slow & easy |
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Run: |
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2 miles, slow & easy |
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Week 8 |
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Aug 29 - Sep 3) |
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Week 7 |
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Race Day!! |
(Sept 4 - 10) |
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1.5km swim |
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40km bike |
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10km run |
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3:05:42 |
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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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