Week June 8th - june 14th

Goals:
RUN: 30 miles, not faster than 8:30, except the brick 3 miler.
SWIM: 400ms intervals
BIKE: spinning at low resistance, no watch
ABS: 400
PUSH-UPS: 60
CORE/STRENGTH: 2 times
WEIGHTS ARMS: 2 times

Monday, 06/08/09
RUN: 8 miles @ 8:27.
ABS: 200
STRENGTH/CORE

Tuesday, 06/09/09
SWIM: 1 mile, 2X400m intervals
WEIGHTS ARMS
30 PUSH-UPS
PLANKS: 3 sets

Wednesday, 06/10/09
RUN: 8 miles @ 8:20, with last mile @ 7:14

Thursday, 06/11/09
BRICK: BIKE: 15 miles + RUN: 3 miles (no Garmin)

Friday, 06/12/09
Rest

Saturday, 06/13/09
RUN: 12 miles @8:35 - ran with the group, hence the slower pace...
SWIM: 1 mile with 2X400m intervals, and 2X400m kicks and backstroke.

Sunday, 06/14/09
SWIM: 1.25 miles with 800m kicks and 400m back strokes.
BIKE: 30 min on trainer (~10m)
Core, 200 abs, 3 sets of front and side planks; legs with weights

Totals:
RUN: 31miles
BIKE: 25miles
SWIM: 3.25 miles