Week #: 32 Period: Base 3 Planned Training Hours: 16

Week of: 25 Apr - 1 May 2011 Actual Training Hours: 0.0

PERSONAL PLANNED ACTUAL

COMMITMENTS Activity Workout Minutes Activity Workout Minutes Stretching
Monday Strength SM - from last week 60
RMC Gym
25

Recovery

Tuesday Swim 0600-730 with Kenda 90

RMC Pool
26
Bike 7-8x 6min Z4 with 2 min Z1 RI 90
Build

Wednesday Run Technique + Z1 30

27

Recovery Swim Swim at lunch 80

ME focus
Thursday Swim Swimming with Kenda @RMC Pool 90
0600-0730
28 Run ME Work: 70
WU + 7-8 x 1km Z4 tempo with 2 min RI Z1, Rest is Z2 Run
Build

Friday Strength Strength Maintenace 60

Make sure I do Carla's exercises!
29 3 Sets

Recovery

Saturday BRICK:
Bike Zone 2 Long Ride 180
30 Run Zone 1-2 right after bike 30

Long Swim RMC 1600-1700 60

Recovery focus
Sunday

1
Swim RMC 1600-1700 60
volume focus
Long Run Long Run 100
Zone 2 with 30 sec race pace every 10 min
TOTALS Swim 5 380 Swim 0 0 TOTAL
Bike 2 270 Bike 0 0 STRETCHING
Run 4 230 Run 0 0
Strength Trg 2 120 Strength Trg 0 0 0
Cross Trg 0 0 Cross Trg 0 0

PLANNED WEEKLY TOTAL (minutes) 13 1000 ACTUAL WEEKLY TOTAL (minutes) 0 0

PLANNED WEEKLY TOTAL (hours) 16.7 ACTUAL WEEKLY TOTAL (hours) 0.0