Week of Nov 28, 2011

Mon: Run 1 hour, aerobic, swimming 1.5 hour 3600 yards
Tue: Rev 2 hours w/ 10 x 3 climb 2 aero
Wed: Run 1 hour 20min, rollers 10min
Thu: Core 45min, swimming 45 min
Fri: Gym 1 hour, climbing 45 min, run 45 min
Sat: nothing
Sun: run 1 hour, 11k
Total: 11 hours

Week of Nov 21

Mon: Core / Swim total time: 1.5 hours

Tue: Bouldering 1 hour / Run 1 hour (30 min hard, 30 min cool down social)

Wed: 1 hour computrainer 3 x 10min 200w

Thu: Core / Swim total time 1 hour

Fri: Rev 20 min on the rollers, computrainer w/ pyramid 180w to 260w up 20 every 5min, 1 hour
       Run 40 min 8k 5:00 avg

Sat: nothing

Sun: Revving w/ 4 x 10min climb / aero 1 hour

total time 8.5

Week of Nov 14, 2011

Mon: Core / Swimming, 2 hours total

Tue: 40 mins running w/ 6 x 2 min hard effort
        45 mins revving w/ 8 min aero, 2 x 5 min, 10 min aero
        1 stair set, 2 hours total

Wed: 1.5 hours swimming 50m pool w/ 4 x 400 warm up, 2 x 1000m free, 100m kick, 3.7km total
         2nd 1000m was timed at 18:30 with a 1:51/100m avg
         1 hour computrainer, w/ 3 x 8min at 250w, 2.5 hours total.

Thu: 1.5 hours total Core / Swimming

Fri: 1.5 hours Revving  / Running

Sat: nothing

Sun: 1 hour

Total 10.5 hours

Week of Nov 7th, 2011

Mon: nothing, little sleep.

Tue: 1 hour running, 6 x 1 min (3 off)

Wed: 1 hour running, 12 km

Thu: 2 hours Core / Swimming, felt good for the first time in months.  Lots of 500m pieces followed with 100m kick

Fri: 1 hour on the wind trainer

Sat: Nothing

Sun: 1.5 hours Revving, big pieces.  1 hour run easy.

Total 7.5, meh

Week of Oct 31st

Mon: Running.  44:00 for 10k, avg 4:25ish.  Hurt like hell, the cold air will take some getting used to again.

Tue: Climbing

Wed: nothing I think

Thu: nothing

Fri: Running, 44:00 for 8k

Sat: morning run?

Sun: Brick 1.5 hours on the bike and 10k run