Week 11/09-11/16

Monday, 11/09
RUN: 7 miles on trail, with 2X400m@ 6:00 and 6:30, 1X800m @ 6:50; bounding, skiping, knee highs, butt kicks, side running.
SWIM: 1 mile with 800m free
core, legs
200abs
30 push ups.

Tuesday, 11/10
BIKE: 15 miles
ITex

Wednesday, 11/11
RUN: 7.5 miles, with 4X400m @ 6-6:22 on trails
BIKE: 30 min trainer (10 miles) with 2-3 min intervals speed on high gear
core, legs
200abs
30 pushups
weights

Thursday, 11/12
RUN: 4 miles easy on trails
BIKE: 1 hour (20 miles) indoors with 2-3 min intervals speed on high gear
ITex

Friday, 11/13/
SWIM: 1 mile
core, legs
200abs

Saturday, 11/14
RUN: 12 miles @ 7:40 PACE; ITB issues
ITex

Sunday, 11/15
SWIM: 1 mile (1000m free)
BIKE: 2X30 min indoor trainer (20 miles) with 2-3 min intervals speed on high gear
legs, core
200abs
30 push ups

Total:
RUN: 30.5 miles
BIKE: 65 miles (15 outdoors)
SWIM: 3 miles
Abs: 800
Push-ups: 90