| Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Summary |
Aug 4 Run - Easy
5 mi Bike - Easy
30:00 |
Aug 5 Run - Easy
7 mi Core |
Aug 6 Planned Rest Bike - Easy Core |
Aug 7 Run - Easy
8 mi |
Aug 8 Run - Easy
6 mi |
Aug 9 Run - Long
14 mi |
Aug 10 Planned Rest |
Week 1 Bike: 2 times Core: 2 times Planned Rest: 2 times Run: 40 mi |
Aug 11 Run - Easy
5 mi Bike - Easy
30:00 Core |
Aug 12 Run - Easy
8 mi |
Aug 13 Planned Rest Bike - Easy Core |
Aug 14 Run - Easy
10 mi |
Aug 15 Run - Easy
6 mi |
Aug 16 Warm up/Warm Dwn
2 mi Run - Strides
3.1 mi / 19:59 |
Aug 17 Run - Easy
12 mi |
Week 2 Bike: 2 times Core: 2 times Planned Rest: 1 times Run: 44.1 mi Warm up/Warm Dwn: 2 mi |
Aug 18 Run - Easy
5 mi Bike - Easy Core |
Aug 19 Run - Easy
8 mi |
Aug 20 Core Run - Easy
7 mi Bike - Easy |
Aug 21 Planned Rest |
Aug 22 Run - Tempo
18 mi |
Aug 23 Planned Rest |
Aug 24 Run - Easy
12 mi |
Week 3 Bike: 2 times Core: 2 times Planned Rest: 2 times Run: 50 mi |
Aug 25 Bike - Easy Run - Easy
5 mi Core |
Aug 26 Run - Easy
12 mi |
Aug 27 Core Bike - Easy
30:00 Run - Easy
5 mi |
Aug 28 Run - Easy
11 mi |
Aug 29 Run - Easy
7 mi |
Aug 30 Run - Easy
20 mi |
Aug 31 Planned Rest |
Week 4 Bike: 2 times Core: 2 times Planned Rest: 1 times Run: 60 mi |
Sep 1 Run - Easy
5 mi Core |
Sep 2 Run - Easy
12 mi |
Sep 3 Core Run - Easy
8 mi |
Sep 4 Run - Easy
10 mi |
Sep 5 Planned Rest |
Sep 6 Run - Easy
16 mi |
Sep 7 Run - Recovery
5 mi |
Week 5 Core: 2 times Planned Rest: 1 times Run: 56 mi |
Sep 8 Bike - Easy
30:00 Core Run - Easy
7 mi |
Sep 9 Run - Easy
14 mi |
Sep 10 Core Bike - Easy
30:00 Run - Easy
9 mi |
Sep 11 Planned Rest |
Sep 12 Run - Easy
6 mi |
Sep 13 Run - Easy
5 mi |
Sep 14 Run - Tempo
18 mi |
Week 6 Bike: 1:00:00 Core: 2 times Planned Rest: 1 times Run: 59 mi |
Sep 15 Core Run - Recovery
5 mi Bike - Easy
30:00 |
Sep 16 Run - Easy
7 mi |
Sep 17 Run - Tempo
11 mi Run - Easy
5 mi |
Sep 18 Run - Easy
5 mi Bike - Easy
30:00 |
Sep 19 Core Run - Easy
10 mi |
Sep 20 Planned Rest Core |
Sep 21 Run - Easy
20 mi |
Week 7 Bike: 1:00:00 Core: 3 times Planned Rest: 1 times Run: 63 mi |
Sep 22 Core Run - Easy
5 mi |
Sep 23 Run - Easy
7 mi |
Sep 24 Core Run - Easy
10 mi |
Sep 25 Run - Easy
7 mi |
Sep 26 Run
10 mi |
Sep 27 Planned Rest |
Sep 28 Run - Race
13.1 mi / 1:39:59 |
Week 8 Core: 2 times Planned Rest: 1 times Run: 52.1 mi |
Sep 29 Run - Recovery
5 mi |
Sep 30 Planned Rest |
Oct 1 Run - Easy
7 mi |
Oct 2 Core Bike - Easy
30:00 |
Oct 3 Run - Easy
12 mi |
Oct 4 Planned Rest Core Bike - Easy
30:00 Run - Easy
5 mi |
Oct 5 Run - Easy
16 mi |
Week 9 Bike: 1:00:00 Core: 2 times Planned Rest: 2 times Run: 45 mi |
Oct 6 Bike - Easy
30:00 Core Planned Rest |
Oct 7 Run - Easy
6 mi |
Oct 8 Bike - Easy
30:00 Core Run - Easy
7 mi |
Oct 9 Run - Easy
7 mi |
Oct 10 Planned Rest |
Oct 11 Run - Easy
10 mi |
Oct 12 Planned Rest |
Week 10 Bike: 1:00:00 Core: 2 times Planned Rest: 3 times Run: 30 mi |
Oct 13 Run - Easy
5 mi |
Oct 14 Planned Rest |
Oct 15 Run - Easy
4 mi |
Oct 16 Planned Rest |
Oct 17 Run - Easy
3 mi |
Oct 18 Planned Rest |
Oct 19 Run
26.2 mi |
Week 11 Planned Rest: 3 times Run: 38.2 mi |