Base period #2
Week #9 - (10.5 hrs)
Week of 01/08: (24 weeks until Ironman CDA)
Monday: Workout #1: 9 mile Run (AM) & Workout #2: 2800 yrd swim (drills + swim) (AM)
Tuesday: Workout #1: ME - Gym (AM)
Wednesday: Workout #1: ME workout on Bike (PM) on Computrainer: 35 min warmup then five 3minute high intensity intervals (HR Zone upper 3 to middle 4) with a minute of recovery riding inbetween.
Thursday: Brick Workout #1: 20 mile bike on Computrainer (140 Watt Ave) + 3.5 mile hill run right after.
Friday: Off- Family Issues
Saturday: Workout #1: Swim 2000 yrds
Sunday: Workout #1: 8.5 mile Run
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