Tuesday Week 1

PM - 10 min pre-bike warm-up (core - leg lifts, superman, crunches, planks, etc...)

90 min bike ride steady (Trainer)...Zone 1 HR, avg. 135 to 140, average watts 150 to 175 (zone 2 watts), at varying cadences. 10 to 15 minute blocks alternating between 90 to 95 rpms and 80 to 85 rpms.

Every so often bumped watts up to 180-190, but would back off to keep HR down around 140...Comfortable both in and out of aero position. HR was about 5 to 6 beats lower at 80 rpms vs. 90 to 95 at same power.

15 min stretch

Monday Week 1

AM - 2400 meter swim, including mainset of 2x100 (1:40/100m pace w/2 min send off), 2x200 (3:30 w/4 min send off), 2x300 (5:15 w/6 min send off), and 2x400 (7:16, 7:15 w/8 min send off). Fell off pace towards back half of 400's...Pace didn't feel fast at all, but definitely felt the muscular fatigue towards the end. Could have hit pace, but was really trying to maintain good strong form (breathing every 3rd stroke)...Didn't feel it necessary to try and push pace on first day.

Followed w/30 min strength...

Lateral Dumbbell raise (2x20)
Single Leg Press (2x20)
Inner/Outer thigh (2x10)
Wall slides (shoulders 3x12)
Push-ups (3x12)
Pull-ups (3x12)
Hamstring Curls (2x20), Squats (2x20)...stretch.

PM - 4 mile run at 9:40 to 9:45 pace...Zone 1/2 conversational...15 min stretch....
Tired during the late morning, but bounced back and feel good after run