Week 11/16-11/22

Monday 11/16
RUN: 8 miles w/ 3X1600m @ 6:16, 6:20, 6:15
SWIM: 1 mile
legs, core, pilates
200abs
30 pushups

Tuesday, 11/17
BIKE: 15 miles outdoors
ITex

Wedensday, 11/18
RUN: 8 miles w/ 2m @ 6:50, and 1m @ 6:45
legs, core, pilates
200abs
30 pushups

Thursday, 11/19
RUN: 4 miles easy
BIKE: 60min trainer (20 miles)
ITex

Friday, 11/20
SWIM: 1 mile W .5 crawl

Saturday, 11/21
RUN: 14; 7@ 8:02; 3@ 7:40; 4 @8:00; with hill sprints; hilly NH run

Sunday, 11/22
SWIM: 1.5 miles
ITex

Total;
RUN: 34
SWIM: 3.5 miles
BIKE: 35 miles