* change in run days due to race
Monday, 9/7
BIKE: 15 miles
SWIM: .5 mile
abs, legs, pilates
Tuesday, 9/8
RUN: 9.75 miles, with 3.2 speed; 1000m @ 6:36, 2000m@6:40, 1000m @ 6:34, 1000m @ 6:32.
Wednesday, 9/9
BIKE: 15 miles
RUN: 4.25 miles recovery
T - 1:36
Thursday, 9/10
RUN: 8 miles with 5@ 7:15, 1@ 7:57, 2 warm up/cool down @ 8:30.
Friday, 9/11
REST
legs, core, pilates
Saturday, 9/12
RUN: 22 miles @ 8:10, with last 2 @ 7:52 and 7:49
Sunday, 9/13
SWIM: 1.5 miles
Total:
RUN: 44 miles * record week
BIKE: 30 miles
SWIM: 2 miles
Monday, September 7, 2009
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