Monday, May 12, 2014

Tentative Training Schedule

Modified from Beginner Triathlete's 3x Bike Olympic training plan:

Month 1
WeekMTWTHFSSTOTALVol
140-Run24-SwimYoga40-Swim24-Run80-BikeYoga5h 20m
48-Bike64-Bike320m
244-Run26-SwimYoga44-Swim26-Run88-BikeYoga5h 51m+10%
53-Bike70-Bike351m
348-Run29-SwimYoga48-Swim29-Run97-BikeYoga6h 27m+10%
58-Bike78-Bike387m
429-Run17-SwimYoga29-Swim17-Run58-BikeYoga3h 51m-40%
35-Bike46-Bike231m
NotesLong RunShort SwimYogaLong SwimShort RunLong BikeYoga
Short BikeMed Bike
Grand total: 21h 29m

Month 2
WeekMTWTHFSSTOTALVol
148-Run29-SwimYoga48-Swim29-Run97-BikeYoga6h 27m
58-Bike78-Bike387m
253-Run32-SwimYoga53-Swim32-Run107-BikeYoga7h 7m+10%
64-Bike86-Bike427m
358-Run35-SwimYoga58-Swim35-Run117-BikeYoga7h 47m+10%
70-Bike94-Bike467m
435-Run21-SwimYoga35-Swim21-Run70-BikeYoga4h 40m-40%
42-Bike56-Bike280m
NotesLong RunShort SwimYogaLong SwimShort RunLong BikeYoga
Short BikeMed Bike
Grand total: 26h 471m

Month 3
WeekMTWTHFSSTOTALVol
158-Run35-SwimYoga58-Swim35-Run117-BikeYoga7h 47m
70-Bike94-Bike467m
264-Run38-SwimYoga64-Swim38-Run128-BikeYoga8h 31m+10%
77-Bike102-Bike511m
370-Run42-SwimYoga70-Swim42-Run141-BikeYoga9h 23m+10%
85-Bike113-Bike563m
442-Run25-SwimYoga42-Swim25-Run85-BikeYoga5h 38m-40%
51-Bike68-Bike338m
NotesLong RunShort SwimYogaLong SwimShort RunLong BikeYoga
Short BikeMed Bike
Grand total: 31h 19m

Month 4
WeekMTWTHFSSTOTALVol
170-Run42-SwimYoga70-Swim42-Run141-BikeYoga9h 23m
85-Bike113-Bike563m
277-Run46-SwimYoga77-Swim46-Run155-BikeYoga10h 18m+10%
93-Bike124 Bike618m
377-Run46-SwimYoga77-Swim46-Run155-BikeYoga10h 18m+10%
93-Bike124 Bike618m
425-Run28-SwimYoga46-Swim28-Run93-BikeYoga5h 50m-40%
56-Bike74-Bike350m
NotesLong RunShort SwimYogaLong SwimShort RunLong BikeYoga
Short BikeMed Bike
Grand total: 35h 49m

Month 5
WeekMTWTHFSSTOTALVol
170-Run42-SwimYoga70-Swim42-Run141-BikeYoga9h 23m
85-Bike113 Bike450m
277-Run46-SwimYoga77-Swim46-Run155-BikeYoga10h 18m+10%
93-Bike124 Bike618mPeak
362-Run37-SwimYoga99-Bike62-Swim124-BikeYoga8h 15m-20%
74-Bike37-Run495mTaper
443-Run23-SwimYoga62-Bike39-Swim87-BikeRace?3h 14m-30%
47-Bike23-Run+RaceTaper
NotesLong RunShort SwimYogaLong SwimShort RunLong BikeYoga
Short BikeMed Bike
Grand total: 31h 10m + Race

I copied their code and moved things around.  Don't actually have a race planned, but structure in training is always a good idea.

Yoga will be done with YOGAmazing.  It's free, flows pretty well, and pops things back to their rightful place; but, there is a fair bit of talking.  You can skip the beginning intros at least.

I saw a rabbit on my run this morning!  Wild rabbits are so much smaller than domesticated versions.  Next time I pause for a cell phone picture shot because screw effort - bunnies are more important!


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