Week 6 Results

Monday - Weights :45
Tuesday - Swim :45 (400m warm up, 1000m in 50m sprints)
Wednesday - run 1:30 e3

                   - weights :45
Thursday - run :30
Friday - swim :30
Saturday - nothing
Sunday - swim :45

Plan Time: 12:45
Actual Time: 5:30

Start Weight:  223.6 29.7
End Weight: 226.0 29.7

Ironman Lake Tahoe Training - Week 6

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(speed)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:15 E2
                - Run :30 E2
Friday - Bike 1:00 S2(single leg)
Saturday - Swim 1:15 E3
               - Run 1:30 E3
Sunday - Bike 2:00 E2

Week 5 Results

Monday - Run :30
Tuesday - Swim :35
Wednesday - Biking :45
Thursday - Weights :45

               - run :30
Friday - bike 1:05
Saturday - weights :45

               - run :10
Sunday - bike 1:00

Actual time: 6:05

Plan time: 12:30

Start Weight:   221.6 29.7
End Weight:  223.6 29.7

Ironman Lake Tahoe Training - Week 5

Monday - Strength 1:30 MS: Maximum Strength
   [squats lats][abs hamstrings][row back ext.]
   work up to 80-95% of max
   3-6 sets per session
   6-8 reps per set
Tuesday - Swim 1:15 E(form)
              - Run 1:00 S2 (pickups)
Wednesday - Strength 1:30 MS
Thursday - Swim 1:00 E2
                - Run :30 E1
Friday - Bike 1:00 S1(step ups)
Saturday - Swim 1:15 E3
               - Run 1:30 E2
Sunday - Bike 2:00 E3

Week 4 Results

Monday - Run :45
Tuesday - Bike :30 with single leg intervals
Wednesday - weights :45
Thursday - swimming 1:00
Friday - off
Saturday - Bike 1:00 90+rpm
                  Run :45
Sunday - Weights 1:00

Total Time - 5:45
Goal Time - 7:30

Start Weight - 222.8 29.7
End Weight - 221.6 29.7

Ironman Lake Tahoe Training - Week 4

Monday:
- Strength 1:15 AA

Tuesday:
- Run :45
S2 pickups

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:00
E (speed):

Friday:
- Bike :30
S2:  isolated legs 3-5 minutes on each leg in the middle

Saturday:
- Swim 1:00
E(form)
- Run :45
E2:
endurance zones 1-2

Sunday:
- Bike 1:00
S5 (90 rpm+)

Week 3 results

Monday - run :30

Tuesday - weights :30
Wednesday - bike 1:30
Thursday - run :45 w/ pickups

Friday - off

Saturday - bike :45 w/ step ups

Sunday - swim :30 form

             - weights :30

             - baseball w Fox 1:00

Goal time - 11:15

Real time - 6:00

Start - 220.0 29.7

Finish - 222.8 29.7

Ironman Lake Tahoe Training - Week 3

Monday:
- Strength 1:15 AA

Tuesday:
- Swim 1:15
E2
- Run :45
S2 (pick ups)

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:15
E (speed):
- Run :30
E1 *

Friday:
- Bike 1:00
S1:  spin step ups

Saturday:
- Swim 1:00
E(form) 
- Run 1:30
E2

Sunday:
- Bike 1:30
E2 *