Previous
training plan (Wildflower 2004 ) |
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Next training plan
(Pacific Grove 2004) |
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 12 |
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(May 3-9) |
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Week 11 |
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(May 10-16) |
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Week 10 |
Run:
(treadmill) |
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Run:
(treadmill) |
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(May 17-23) |
2.75 mi |
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2.75 mi |
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Week 9 |
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Run: (spring lake) |
(May 24-30) |
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2.25 mi |
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Week 8 |
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Race |
(May 31-Jun 6) |
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1.5km swim |
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40km bike |
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10km run |
Week 7 |
Bike: (rollers) |
Run: |
REST |
Bike: (rollers) |
REST |
Bike: |
REST |
(Jun 7-13) |
10m @ 80c (2-3) |
4.5mi |
5m @ 80c (2-3) |
29mi |
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1m @ 80c (2-4) |
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2m @ 90c (2-4) |
Run: |
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1m @ 80c (2-5) |
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2m @ 90c (2-5) |
3.1mi |
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1m @ 80c (2-6) |
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2m @ 80c (2-3) |
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1m @ 80c (2-7) |
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2m @ 95c (2-4) |
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1m @ 80c (2-8) |
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2m @ 95c (2-5) |
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1m @ 80c (2-9) |
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2m @ 80c (2-3) |
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1m @ 80c (2-8) |
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1m @ 100c (2-4) |
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1m @ 80c (2-7) |
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1m @ 100c (2-5) |
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1m @ 80c (2-6) |
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1m @ 80c (2-3) |
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1m @ 80c (2-5) |
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1m @ 80c (2-7) |
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1m @ 80c (2-4) |
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1m @ 80c (2-3) |
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10m @ 80c (2-3) |
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1m @ 80c (2-7) |
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Run: (box) |
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1m @ 80c (2-3) |
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2.9mi |
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2m @ 80c (2-6) |
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add 5c every 40c |
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max 105c |
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4m @ 80c (2-3) |
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Run: (box) |
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6.0mi |
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Week 6 |
HIT BY A CAR!! |
Swim: |
Swim: |
REST |
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(Jun 14-20) |
drills - easy |
drills - medium |
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Week 5 |
Swim: |
Swim: |
Swim: |
Swim: |
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Bike:
(Vineman route) |
(Jun 21-27) |
drills - medium |
drills - medium |
drills - medium |
drills - medium |
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52 miles |
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Week 4 |
Swim: |
Swim: |
Bike:
(rollers) |
Swim: |
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Bike:
(Guerneville route) |
(Jun 28-Jul 4) |
drills - medium |
drills - medium |
5m @ 80c (2-3) |
midterm- timed swim |
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29 miles |
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Run: |
2m @ 90c (2-4) |
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3.0 mi |
2m @ 90c (2-5) |
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2m @ 80c (2-3) |
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2m @ 95c (2-4) |
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2m @ 95c (2-5) |
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2m @ 80c (2-3) |
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1m @ 100c (2-4) |
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1m @ 100c (2-5) |
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1m @ 80c (2-3) |
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1m @ 80c (2-7) |
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1m @ 80c (2-3) |
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1m @ 80c (2-7) |
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1m @ 80c (2-3) |
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2m @ 80c (2-6) |
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4m @ 80c (2-3) |
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Week 3 |
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Swim: |
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REST |
REST |
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(Jul 5-11) |
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drills - medium |
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Run:
(track) |
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800yd @ pace |
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Race |
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1.5m recover |
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1.5km swim |
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200yd slow |
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(00:31:00) |
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200yd fast |
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40km bike |
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200yd slow |
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(1:19:34) |
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200yd fast |
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10km run |
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1.5m recover |
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(1:00:31) |
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400yd @ pace |
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400yd fast |
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1.5m recover |
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repeat |
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Week 2 |
Swim: |
Swim: |
Bike: (rollers) |
Run: (box) |
REST |
Run:
(Annadel) |
Bike:
(Guerneville route) |
(Jul 12-18) |
drills - easy |
drills - medium |
6m @ 80c (2-3) |
3.1 mi |
6 mi |
29 miles |
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Run:
(track) |
3m @ 90c (2-4) |
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800yd @ pace |
3m @ 90c (2-5) |
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1.5m recover |
2m @ 80c (2-3) |
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200yd slow |
3m @ 90c (2-4) |
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200yd fast |
3m @ 90c (2-5) |
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200yd slow |
2m @ 80c (2-3) |
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200yd fast |
1m @ 95c (2-4) |
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1.5m recover |
1m @ 95c (2-5) |
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400yd @ pace |
2m @ 80c (2-3) |
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400yd fast |
1m @ 80c (2-7) |
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1.5m recover |
1m @ 80c (2-3) |
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repeat |
1m @ 80c (2-7) |
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1m @ 80c (2-3) |
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2m @ 80c (2-6) |
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5m @ 80c (2-3) |
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Week 1 |
REST |
Swim: |
REST |
Swim: |
REST |
REST |
Run:
(spring lake) |
(Jul 19-25) |
8x 100yd @ 2:15 |
300yd pull |
2 laps = 5 mi |
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4x 25yd @ 0:45 |
500 yd kick |
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4x 25yd @ 0:35 |
1500 swim (31:00) |
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4x 25 back, |
Run:
(box) |
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25breast, |
3.1 mi |
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25 free |
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Run:
(track) |
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2x 1mi |
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8x 100 sprint, 100 walk |
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Week 0 |
REST |
Run:
(track) |
REST |
Run:
(spring lake) |
REST |
REST |
DID NOT RACE |
(Jul 26-Aug 1) |
3x400,400,400,200 |
1 lap = 2.5 miles |
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(Yes, I'm a loser) |
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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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