Week 11/02-11/9

Monday, 11/02/09
RUN: 6 miles progressive with 2 miles below 7, average 8:00; skipping, bounding, side running; on trails.
SWIM: .75 mile
core, 200abs, pilates, IT ex, both legs, reg leg ex., planks
30 pushups
weights

Tuesday, 11/03/09
Forced break; work and dinner company

Wednesday, 11/04/09
RUN: 6 miles progressive with strides and 1 mile sub 7, average 7:58; skipping, bounding, side running; on trails.
BIKE: 30 min indoor trainer with 10 30sec intervals (10 miles)
IT ex both legs;planks
30 pushups
weights

Thursday, 11/0/509
BIKE: 15 mile outdoors, hard
BIKE: 30 min 10 miles indoors, with intervals
pilates, core, 200abs, legs
30 pushups.

Friday, 11/06/09
SWIM: 1 mile with 1000m free style
RUN: 30 min (2.6m ) arc trainer max incline, 2 min intervals every 3 min

Saturday, 11/07/09
RUN: 10 miles progression @ 7:40, last 400m @ 6:45.

Sunday, 11/08/09
SWIM: 1 miles with 1000m free style
BIKE: 15 miles outdoors
core, 200abs, legs, IT ex, planks
30 pushups
weights

TOTAL:
RUN: 22 miles + 2.65 on arc trainer max incline = 24.65
BIKE: 50 miles
SWIM: 2.75 miles
Pushups: 120
Abs: 600