Overall Training Goals

End of Nov - Swim 3k - Run 24k - Bike 140k

End of Dec - Swim 3.5k - Run 26k - Bike 150k

End of Jan - Swim 4k - Run 28k - Bike 160k

End of Feb - Swim 4.5k - Run 30k - Bike 180k

End of Mar - Swim 5k - Run 32 - Bike 200k

End of April - Swim 5.5k - Run 35 - Bike 220k

May 22nd - Race Day!!

In Red = Achieved

Weekly Training Aims

Swim - Fast Long Fast

Run - Fast Long Hill

Bike - Fast Long Hill

Fartlek Run**

Training

Mon - Swim (L) Run (L)

Tue - Swim (F) Bike (Hill)

Wed - Bike (F) Run (F)

Thurs - Swim (F) Run (F)

Fri - Bike (L)

Sat - Run (F)

Sun - Rest/Short Swim

(L) = Long : (F) = Fast

At Home

Sit-ups 21x2(7 each side + middle x2x2)

Weights at home: shoulders, lats, tri bi, chest, plank, bull work