Gregs Training Plan & Log
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%	BIKE
			2/2	2/3	2/4	2/5	2/6	2/7	2/8	Total	Goal	Goal	TOTALS
		Swim
	Week	Bike
	1	Run
		Strength
		Cross Train
		Total
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	2/9	2/10	2/11	2/12	2/13	2/14	2/15	Total	Goal	Goal
		Swim	1				1.75	0.33		3.08	4	77
	Week	Bike	0.5	4		1.5	2	0.75		8.75	8	109.375	8.75
	2	Run			2.75	0.5		0.33	1.5	5.08	5	101.6
		Strength
		Cross Train
		Total	1.5	4	2.75	2	3.75	1.41	1.5	16.91	17
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	2/16	2/17	2/18	2/19	2/20	2/21	2/22	Total	Goal	Goal
		Swim	1.25			1	2.25			4.5
	Week	Bike		6	0.5	2				8.5			8.5
	3	Run			1.5	0.75				2.25
		Strength
		Cross Train
		Total	1.25	6	2	3.75	2.25			15.25
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	2/23	2/24	2/25	2/26	2/27	2/28	2/29	Total	Goal	Goal
		Swim	1.5				0.25	0.2		1.95
	Week	Bike	2		4.25	4.5	3.5	4.5		18.75			18.75
	4	Run		2	0.75	1	1.25	0.3	2.5	7.8
		Strength
		Cross Train
		Total	3.5	2	5	5.5	5	5	2.5	28.5
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	3/1	3/2	3/3	3/4	3/5	3/6	3/7	Total	Goal	Goal
		Swim	1		0.75	1.25	1.5			4.5
	Week	Bike		4			1		3.6	8.6			8.6
	5	Run			1			2.6	0.75	4.35
		Strength
		Cross Train
		Total	1	4	1.75	1.25	2.5	2.6	4.35	17.45
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	3/8	3/9	3/10	3/11	3/12	3/13	3/14	Total	Goal	Goal
		Swim	1.75		1		1.5			4.25
	Week	Bike		7		1.25	1		2.66	11.91			11.91
	6	Run			0.8	0.75		2.75		4.3
		Strength
		Cross Train
		Total	1.75	7	1.8	2	2.5	2.75	2.66	20.46	20
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	3/15	3/16	3/17	3/18	3/19	3/20	3/21	Total	Goal	Goal
		Swim			1.75		1			2.75
	Week	Bike		5.5		0.5	1.25			7.25			7.25
	7	Run		1		1.5		2		4.5
		Strength
		Cross Train
		Total		6.5	1.75	2	2.25	2		14.5	16
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	3/22	3/23	3/24	3/25	3/26	3/27	3/28	Total	Goal	Goal
		Swim		0.75			2.25			3
	Week	Bike	2		3.25	0.75				6			6
	8	Run		0.75		0.75		1		2.5
		Strength
		Cross Train
		Total	2	1.5	3.25	1.5	2.25	1		11.5	12
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	3/29	3/30	3/31	4/1	4/2	4/3	4/4	Total	Goal	Goal
		Swim	0.33							0.33
	Week	Bike	2							2			2
	9	Run	0.5							0.5
	IM CALI!!	Strength
		Cross Train
		Total	2.83							2.83	6
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%
		2004	4/5	4/6	4/7	4/8	4/9	4/10	4/11	Total	Goal	Goal
		Swim
	Week	Bike
	10	Run
		Strength
		Cross Train
		Total
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	4/12	4/13	4/14	4/15	4/16	4/17	4/18	Total	Goal	Goal		Training plan leading up to Imcda per week Bike: 2 long bikes per week, a 100 miller + a long brick Other days are bike fillers - easy pace hour spin bike sessions Run: 1 long run per week working up to 4 hours mid section at 8 min mile pace, 1 brick run, 1 intervals - no other running Swim: 1 long working up to holding 1:45/100, 1 hard intervals, 3 short 1000meter fast swims 250wu, 500 fast, 500 really fast
		Swim	0.75		1.5	1				3.25
	Week	Bike	3.25			3		1.5	4	11.75			11.75
	11	Run		1.75			1.25		1	4
		Strength
		Cross Train
		Total	4	1.75	1.5	4	1.25	1.5	5	19	18
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	4/19	4/20	4/21	4/22	4/23	4/24	4/25	Total	Goal	Goal		LB#1 = 5 hours LB#2 = 3 hours + 40 min run@ 8 min/mile LR = 2 hours @ 8 min/miles LS = 3000 with 1000 @ 1:45/100 (26 sec lengths) SR = 8 x 1mile @ 7 min/mile w/ 90 sec rest
		Swim	1.25			1.5	0.75	0.5		4	3	133.3333
	Week	Bike		5.75			4.5	1		11.25	12	93.75	11.25
	10	Run			2		1		1.75	4.75	4.5	105.5556
		Strength
		Cross Train
		Total	1.25	5.75	2	1.5	6.25	1.5	1.75	20	20
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	4/26	4/27	4/28	4/29	4/30	5/1	5/2	Total	Goal	Goal		LB#1 = 100 miles LB#2 = 3 hours + 45 min run @ 8 min/mile LR = 2.25 hours w mid 2 @ 8 min/mile LS = 3000 with 1500 @ 1:45/100 SR = 10 x 1mile @ 7 min/mile w/ 90 sec rest
		Swim	2		0.5			1		3.5	4	87.5
	Week	Bike	1.5	6.5			5		2.75	15.75	14	112.5	15.75
	9	Run			2.25		1	1.25		4.5	4.5	100
		Strength
		Cross Train
		Total	3.5	6.5	2.75		6	2.25	2.75	23.75	25
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	5/3	5/4	5/5	5/6	5/7	5/8	5/9	Total	Goal	Goal		EASY WEEK (maybe??) LB#1 = 100 miles LB#2 = 4 hours + 45 min run  @ 8 min/mile LR = 2.5 hours w mid 2 @ 8 min/mile LS = 3000 with 2000 holding 1:45/100 SR = no speed run
		Swim	1.5		0.75	1	1	0.75		5	5	100
	Week	Bike		5			4.5			9.5	10	95	9.5
	8	Run			2.75		0.75	0.75		4.25	4	106.25
		Strength
		Cross Train
		Total	1.5	5	3.5	1	6.25	1.5		18.75	19
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	5/10	5/11	5/12	5/13	5/14	5/15	5/16	Total	Goal	Goal		LB#1 = 180 km LB#2 = 5 hours + hour run  @ 8 min/mile LR = 2.75 hours w mid 2 @ 8 min/mile LS = 3500 with 2400 holding 1:45/100 SR = 10 x 1mile @ 7 min/mile w/ 90 sec rest
		Swim	2		0.5		0.5	1		4	4	100
	Week	Bike		5			5.75		1.75	12.5	16	78.125	12.5
	7	Run	2		3.5		1			6.5	5	130
		Strength
		Cross Train
		Total	4	5	4		7.25	1	1.75	23	25
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	5/17	5/18	5/19	5/20	5/21	5/22	5/23	Total	Goal	Goal		BIG WEEK (20-25 hours) LB#1 = 200 km LB#2 = 5 hours + hour run  @ 8 min/mile LR = 3 hours w mid 2 @ 8 min/mile LS = 4000 with 2600 holding 1:45/100 SR = 12 x 1mile @ 7 min/mile w/ 90 sec rest
		Swim	2.5		1	1		1		5.5	5	110
	Week	Bike		6.5			7.25		3	16.75	18	93.05556	16.75
	6	Run	2		3.6			1.5		7.1	6	118.3333
		Strength
		Cross Train
		Total	4.5	6.5	4.6	1	7.25	2.5	3	29.35	29
			Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly	Weekly	%		notes
		2004	5/24	5/25	5/26	5/27	5/28	5/29	5/30	Total	Goal	Goal		EASY WEEK - take 1 to 2 days off LB#1 = 2 to 3 hours LB#2 = 1 hours + 30 min run  @ 8 min/mile LR = 3.25 hours w mid 2 @ 8 min/mile LS = 4000 with 2800 holding 1:45/100 SR = no speed run
		Swim	off		1.25	1	sick	sick	sick	2.25
	Week	Bike	off	6.5	4		sick	sick	sick	10.5			10.5
	5	Run	off	1.5		2	sick	sick	sick	3.5
		Strength
		Cross Train