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 *