Week One Training and Totals

Sunday 12/04/2011
5 miles @ 8:43 pace
43:44 total time

Monday 12/05/2011
Swim
WU: 200 swim, 200 pull, 50 kick, 200 swim
Main: 1500 in 34:12
CD: 4x50
Total: 2350yds.

Tuesday 12/06/2011
Bike
60 min bike

Run
5 miles on the treadmill
Total Time: 46:22
Pace: 9:16

Wednesday 12/07/2011
Swim
4x75 last 25 of each backstroke
3x400 each harder than the last
1st-8:54
2nd-8:14
3rd-7:44
150 cool down
Total: 1650 yards

Thursday 12/08/2011
Run
8 miles on the Longleaf Trace with Jenny.
Total Time: 1:12:58
Pace: 9:07

Friday 12/09/2011
Bike
45 minutes, on the trainer
wu: 10:00 at RPE 2-3
main: 4 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4,
2:00 at RPE 2 )
cd: 7:00 work down to RPE3 then RPE2 to finish

Saturday 12/10/2011
Swim
Speed Day
WU: 400 continuous. Last 50 in each 100 is a kick.
Main: 8x100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25Hard)
CD: 6x25, each slower than the last.
Total: 1350 yards

Sunday 12/11/2011
Bike
90 min long ride.

Totals
Swim: 5350 yards
Bike: 3.15 hours
Run: 18 miles