Proper schedule.... you wanted it (who?) you got it! I just wrote out an ambitious master plan for the next 9 weeks up to the Lake Powell Tri. This plan is from the "improved olympic performance" section of my training plans book.... just skipping the first 15 weeks. So, I'm not sure how it will work, and if I can handle it yet (next couple weeks are supposed to be 11:15 hours of training time)... but I will see how it goes.
Mon - Swim 2x400m, then 2x200m
did this around 6. Think it took around 30 minutes total.
Tue - Strength training 1:00
went to the weight room for :45... need to figure out what a back extension is
Wed - Bike 1:00
managed to do :40 on the trainer before I started getting sore (sitting only, not tired sore). I think I need to get more cycling shorts and always wear them... was just plain uncomfortable.
Thu - Swim :45;
went to the pool right after dropping Fox off at school. Swam for about 40 minutes, I think I went 1300m in that time, but it may have been 1700. Took around 15s rests between 50s, and was breathing pretty well the whole time (going 2-3 full strokes between breaths).
Run :30
ran around my neighborhood at lunchtime. Went 2.63 miles in 32 minutes (started walking again at 30, but didn't hit the lap button right off). My heart rate got up to 180 at one point, averaged 165... kinda high.
Fri - Run 1:00 - aggressive in all zones
ran 3.88 miles in 51 minutes, for a 13:15 min/mi pace. Think I hadn't eaten enough because I just got really tired after about 30 minutes, and never really recovered. Kept heart rate pretty low (avg 146, top 168).
Sat - OFF
Sun - Bike 1:15 - zones 1-2, rolling course
Didn't end up doing this one. I had a baseball game in the morning, and then poker for a long time later. Was going to try to squeeze it in on monday, but decided that would be overload for this next week.
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