11/30-12/6

Monday 11/30
RUN: 8 miles @ 8:40 - sick still, slow rainy miles
legs, ITex, 200bs, pilates

Week 11/23-11/30

Monday 11/23
RUN: 8 miles with 4X.25 all out

Tuesday 11/24
BIKE: 60min indoors (20 miles)
200abs
core, legs
ITex

Wednesday 11/25
RUN: 5 miles easy
BIKE: 30 min indoors (10 miles) with 6X1min intervals

Thursday 11/26
RUN; 9 miles with 3.1@ 6:34 (turkey trot)

Friday 11/27
SWIM: 1 mile, mostly free style
BIKE: 30 min indoor (8 miles), intervals

Saturday 11/28
SICK, REST

Sunday 11/29
RUN: 10 miles @ 8:40; still sick but no fever. Sluggish run but got it done.
200abs, pilates, legs
ITex
30 pushups

Total:
RUN: 32 miles
BIKE: 38 miles
SWIM: 1 mile

Push-ups: 30
Abs: 400

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

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

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