Training Plan week of January 4th 2016

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	1/4/2016	1/5/2016	1/6/2016	1/7/2016	1/8/2016	1/9/2016	1/10/2016
Sport
Bike		45 min 2x5 HARD		1 hr. 2x5’ Hard		1.30 Easy	OFF
Run	30 min Easy	1 hr. Easy		30 min. Easy	30 min Easy	35 min Easy	OFF
Swim	55 min. 2x400 Swim 300 pull 4x50 Build 100 Swim		1 hr. 3x200 Swim/Kick/Swim 4x50 Build 5x100 @ 2:15 200 CD		1 hr, 2 x 400 Swim 300 Pull 4x50 Build 100 Swim		OFF

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	1/4/2016	1/5/2016	1/6/2016	1/7/2016	1/8/2016	1/9/2016	1/10/2016
Sport
Bike		17 miles		18.4	OFF	OFF
Run	2.5 miles	3.8 miles		2.8	OFF	OFF
Swim			1 hr.		OFF	OFF	55 min.

Weekly Training Log

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	12/13/2015	12/14/2015	12/15/2015	12/16/2015	12/17/2015	12/18/2015	12/19/2015
Run			10K		10K		5K
Bike			20 Miles		20 Miles		20 miles
Swim		1000 yds		1000 yds
Weights
Total	Off

Sunday: Off Monday: 1000 yards in the pool. Tuesday: Spin at the WAC and then 10K in 65 minutes Wednesday: 1000 yards at in the pool. Thursdday: Spin at the WAC then 10K in 70 minutes Friday: Off – Christmas Party Saturday: Spin at the WAC and then 5K run in 35 minutes.

Weekly Training Log

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	12/7/2015	12/08/2015	12/09/2015	12/10/2015	12/11/2015	12/12/2015	12/13/2015
Run			60 Min		60 Min
Swim
Bike			20 Miles		21 Miles		17 Miles
Weights
Total	Off	Surgery

Sunday: Off Monday: Root Canal Tuesday: Great ride: 180 Watts and 20 Miles followed by a 6-mile run. Wednesday: Off Thursday: 21 mile ride at 170 watts followed by 60-minute run. 5 miles. Friday: DSHA Basketball Saturday: 17 miles on the bike and no run. Didn’t sleep well ( 3 hours) so just tired.

My life

The last two weeks have had a lot of changes in my work life so I have fallen off my training. But everything is good so I will be back at it Monday!

Weekly Training Log

	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	10/18/2015	10/19/2015	10/20/2015	10/21/2015	10/22/2015	10/23/2015	10/24/2015
Run	off					NP
Swim		1000 yds		1000 yds
Bike			18 miles		18 miles
Weight
Total

Training Notes

Sunday: Packer game. Monday:1000 yards in the pool under 1 hr. Tired but happy. Tuesday:Great ride under the lighting! Watch out for the tree! Wednesday: Swimming with coach! Thursday: Friday: Saturday: