Tuesday, July 24th

Endurance Swim
2900 M

• 400 warm up
• 6x75 drill
• Main Set= (6x100 r:15 (aim for 1:55 pace), 9 x50 r:10 (aim for :50 pace), 6x25 r:15 (aim for :20 pace)every 3rd inerval= race pace (100 %)
• 150 EZ swim
• 300 kick with fins on back
• 300 pull with paddles
• 100 cool down

Endurance Run
00:50:00

• Steady State Run
• 00:30:00 pace 7:30 - 8:00/mi

RHR = 50

Monday, July 23rd

Rest Day

RHR = 49

Sunday, July 22nd

Endurance Run
01:30:00

• Fartlek Intervals
• 1 min with 7 min recovery

RHR = 49

Saturday, July 21st

Cycling: Endurance Mile
04:00:00

Brick Bike/Run

Enndurance Run
00:30:00

RHR = 53 - 55 (woke up agitated)

Friday, July 20th

Rest Day

RHR = 51

Thursday, July 19th

Endurance Swim
3400M

• 400 M Warm Up
• Drills 4x100
• Main Set: 3x600 r:30 25 fast/75 moderate
• Kick set: 150 r:15;100 r:10;50
• 4x75 Pull r:10
• Cool Down

Cycling: Endurance Miles
01:30:00

• Climbing Repeats
  4 x 00:01:30 w/00:01:30 recovery

Note: I managed to find a small hill. It worked out alright for 1 min 30 sec intervals.

RHR = 51

Wednesday, July 18th

Endurance Run
00:30:00

RHR = 49

Tuesday, July 17th

Endurance Swim
3000M

• 300 warm up
• Drills= 6x75
• Main Set 9x200: 1-3 = easy ~2:15 pace4-6 = medium ~2:05 pace7-9 = fast ~2:00
• 50 M Recovery
• 200 M kick set
• 200 M Pull set
• 50 M cool down

Running: Endurance Run
00:50:00

• Intervals
• 8x400 at pace (400= 1:30 with 1:30 rest)

RHR = 51

Monday, July 16th

Cycling: Endurance Miles
01:30:00

RHR = 51

Sunday, July 15th

Endurance Run
01:55:00 (was supposed to be 01:45:00)
14 miles
15 minute warmup
00:00:15 - 01:45:00 average pace 8:03/mi
10 minute cool down

Open Water Swim
00:30:00

RHR = 51

Saturday, July 14th

Multi Sport Brick

• 30 min Cycling Warm-up
• 20 min bike TEMPO/ 10 min run Steady State
• REST 8 min (full recovery)SET X 3
• 30 min easy spin CD on bike

RHR = 51

Friday, July 13th

Rest Day
RHR = 53

Thursday, July 12th

Endurance Swim
3000M

• 500 Warm Up
• 5 x broken 350' (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 2 min rest) r:20 sec btween sets
• 100 Easy Swim
• 5 x 50 kick
• 3 x 100 pull
• 100 Cool down

Cycling: Endurance Miles
01:00:00

Wednesday, July 11th

Endurance Run
00:50:00

Tuesday, July 10

Swim: Endurance Swim
4000M

• 8x 500M

RHR = 49

Monday, July 9th

Cycling: Endurance Miles
01:00:00

RHR = 49

Sunday, July 8th

Endurance Run
03:00:00
21 miles



Comments: Run felt good. Difficult going slow (8:45 - 9:00 min/mile). Last two miles fastest (8:10; 8:37).

RHR = 49

Saturday, July 7th

Cycling: Endurance Miles
04:30:00



BRICK: Bike to Run

Endurance Run
00:20:00

RHR = 48

Friday, July 6th

Rest Day
RHR = 47

Thursday, July 5th

Endurance Swim
2900 M

• 400 Warm Up
• 6 x 75 Drill
• 20 x 100 :15 recovery
• 50 Cool Down

Bike/Run Brick

Cycling: Endurance Miles
01:30:00

RHR = 56 (woke up very agitated)

• Steady State Intervals
• 4 x 00:08:00 w/ 6 min recovery

Endurance Run
00:20:00

Wednesday, July 4th

Cycling: Endurance Miles
02:20:00

• Steady State Intervals
• 4 x 00:10:00 w/ 8 min recovery

RHR = 46

Tuesday, July 3rd

Swimming:
3400 M

• 400 Warm Up


• 6x75 Drill


• Main set=4x50 on 1:05


• 2x100 on 2:10


• 150 r:10


• 200 r:20


• 2x300 r:15 aim for 6:30 interval


• 200 r:20


• 150 r:10


• 2x100 on 2:05


• 4x50 on :55


• 100 EZ 100


• 3x100 drill w/fins


• 50 Cool Down

Endurance Run:
00:50:00

• Steady State Run
  00:30:00
  

RHR = 50

Monday, July 2nd

Cycling: Endurance Miles
01:30:00

RHR = 51

Sunday, July 1st

Running: Endurance Run
02:15:00
16 miles



Swimming: Open Water Swim
00:30:00

RHR = 51

Saturday, June 30th

Cycling: Endurance Miles
05:00:00




Run Brick
00:15:00

RHR = 51