Weekly Schedule 7/4/11 - 7/10/11

MONDAY
Swim - 1:00:00/2450m - Drills, 100s, 200s

Run - 0:35/3.5 miles - Tempo Effort

TUESDAY

Bike - 1:15:00 - Intervals

Strength - 1:00:00 - General Strength Work

WEDNESDAYRun - 1:00:00/6 miles - 5x3 Interval Effort

THURSDAY

Bike - 0:45:00/12 miles - Zone 2 Effort

Swim - 1:00:00/2500m - 75s Variety Effort

FRIDAY
Off Day

SATURDAY
Bike - 2:15:00/35 miles - Moderate Effort

SUNDAY
Swim - 1:00:00/2200m - Open Water Swim

Run - 1:00:00/6.5 miles - Track Work (400s, 800s)

TOTAL TIME THIS WEEK
Projected - 10:50:00

PREVIOUS WEEK
Swim (Projected/Actual)
Time - 2:45:00/2:44:56     Distance - 6650/6950
Bike (Projected/Actual)
Time - 2:30:00/2:39:35     Distance - 25/49.27
Run (Projected/Actual)
Time - 1:45:00/1:54:10     Distance - 3.5/11.27
Strength (Projected/Actual)
Time - 1:00:00/1:00:00
TOTAL (Projected/Actual)
Time - 8:00:00/8:18:41