Week Two Training and Totals

Tuesday 12/13/2011
Run 5:00 am
5.4 miles
Total Time: 48:14
Pace: 8:56

Swim 4:30 pm
W/U: 6x100
Main: 4x400
C/D: 2x150 pull
Total: 2500 yards

Wednesday 12/14/2011
Bike 5:00 am
60 min. easy ride on the trainer.

Swim 5:00 pm
W/U: 5x50
Main: 2x500
the first was 9:51 the second was 9:24.
C/D: 250
Total: 1500 yards

Thursday 12/15/2011
Bike 4:30 pm
wu: 10:00 at RPE 2-3
main: 5 x ( 5:00 at RPE 3-4 with last30 seconds fast spin at RPE4,
2:00 at RPE 2 )
Total time: 45 min

Friday 12/16/2011
Swim 4:30 pm
speed day
wu: 300 continuous.
main: 10 x 100 descend 1-5 and 5-10
2 fast times were 1:38 and 1:36
cd: 200 continuous
Total: 1500 yards

Saturday
Run 7:45 am
7.08 miles
1:07:00 total time
9:27 pace

Sunday
Ride 1:30 pm with Tiffany
33.30 miles
1:56:33 total time

Total

Swim: 5500 yards
Bike: 3 hours 45 min.
Run: 12.48 miles