2011 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week Totals

Rochesterfest Run (med) Bike (short) Bike (med) Bike (med2)

Training Plan Run (short) Swim (short) Swim (long) Run (short2) Swim (med) Bike (long) Run (long)
Week# 1 W: 45 m R: E1 B: E2 W: 45 m B:  E1 B:  FTHR R:  E2 S: 1h 28m
1/3/2011 35m 30m 41m 1.0 h 44m B: 2h 11m
Prep R: 1h 49m
S: 1100 Yd S: 1850 Yd R: E1 S: 1500 Yd W: 1h 30m
22m 37m 30m 29m Total: 6h 58m
no cycle class cycle class Actual:
Week# 2 W: 45 m R:  E1 B: E1 w/ S1 W: 41m B: E1 w/ S2 B: E2 R: E1-E2 S: 1h 28m
1/10/2011 35m 29m 41m 58m 44m B: 2h 8m
Base 1 R: 1h 46m
S: 1100 Yd S: 1850 Yd R: E1 S: 1500 Yd W: 1h 26m
22m 37m 27m 29m Total: 6h 48m
cycle class cycle class Actual:
Week# 3 W: 45 m R:  E1 B:  E1 w/ S1 W: 46m B: E2 w/ S2 B: E2  R: E1 S: 1h 37m
1/17/2011 39m 33m 46m 1h 05m 49m B: 2h 24m
Base 1 R: 1h 58m
S: 1200 Yd S: 1950 Yd R: E2  S: 1550 Yd W: 1h 31m
23m 39m 30m 31m Total: 7h 26m
cycle class cycle class Actual:
Week# 4 W: 45 m R: S1 B:  E1 w/ S2 W: 45m B: E3 B:  E2 R:  E3 S: 1h 37m
1/24/2011 44m 40m 55m 1h 12m 55m B: 2h 47m
Base 1 R: 2h 12m
S: 1250 Yd S: 2050 Yd R: E2  S: 1650 Yd W: 1h 30m
24m 41m 33m 32m Total: 8h 6m
cycle class cycle class Actual:
Week# 5 W: 30 m R: E1 B: E1 W: 32m B:  E2 B: E1 w/ S1 R: E1 w/ S2 S: 35m
1/31/2011 27m 30m 47m 60m 34m B: 2h 17m
Recovery R: 1h 22m
S: 750 Yd R: E1 S: 1000 Yd W: 1h 2m
15m 21m 20m Total: 5h 16m
no cycle class cycle class Actual:
Week# 6 W: 45 m R: E2 B:  E2 38m B:  E1-E2 B: E3 B: E2 R: E2 S: 1h 39m
2/7/2011 46m w/ 10m M1 53m 53m 1h 15m 57m B: 3h 39m
Base 2 Extsv Endur R: 2h 17m
S: 1250 Yd S: 2050 Yd R: E2  S: 1650 Yd Carin's B-Day W: 45m
25m 41m w/ 10m M1 33m Total: 8h 20m
cycle class 34m cycle class Actual:
Week# 7 W: 45 m R: F1 B:  E1 B:  E2 B: E2 B: E2 w/ S1 R: E1-E2 S: 1h 43m
2/14/2011 51m 42m 59m w/ 15m M1 1h 23m 1h 03m B: 4h 3m
Base 2 59m R: 1h 53m
S: 1300 Yd S: 2200 Yd R: E2  S: 1750 Yd W: 45m
26m 43m 38m 34m Total: 8h 24m
no cycle class cycle class Actual:
Week# 8 W: 45 m R:  E1-E2 B:  E2 B:  E2 B:  E2 BRICK: E2 R: E2 S: 1h 48m
2/21/2011 w/ 20m M1 47m 1h 05m w/ 30m M1 B: 32m 55m B: 3h 29m
Base 2 56m 1h 05m R: 15m R: 2h 48m
S: 1400 Yd S: 2300 Yd R:  E1-E2 S: 1850 Yd W: 45m
27m 45m 42m 36m Total: 8h 50m
cycle class cycle class Actual:
Week# 9 W: 30 m R:  E1 B:  E2 B:  E2 B:  E1 B: FTHR R:  E1-E2 S: 48m
2/28/2011 35m 46m 41m 41m 58m 44m B: 3h 6m
Recovery R: 1h 45m
S: 1400 Yd R:  T1 S: 1100 Yd W: 30m
28m (1 mile Test) 22m Total: 6h 9m
no cycle class 26m cycle class Actual:
 2011 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week Totals
Week# 10 W: 45 m R: M1 @ 30m B: E2 B:  F1 B:  E2 B: E2 R: E2 S: 1h 50m
3/7/2011 59m 49m 1h 08m 1h 08m 1h 36m 1h 13m B: 4h 41m
Base 3 S: 1400 Yd S: 2300 Yd R: E1 S: 1850 Yd (60m @ home, R: 2h 11m
28m 46m 44m 37m 36m @ RAC?) W: 45 m
Total: 9h 30m
Actual:
cycle class cycle class
Week# 11 W: 45 m R: M2 B: S1 B: E2 B: M2 B: E2 R: E2 S: 1h 56m
3/14/2011 1h 05m 54m 1h 16m 1h 16m 1h 47m 1h 21m B: 5h 13m
Base 3 (60m @ home, R: 3h 15m
S: 1450 Yd S: 2450 Yd R: E2 S: 1950 Yd 47m @ RAC?) W: 45m
29m 48m 49m 39m Total: 11h 9m
Actual:
no cycle class cycle class
Week# 12 W: 45 m R: F1 B: S1 B: E2 B: F2 B: E2 R: E1-2 S: 2h 02m
3/21/2011 1h 12m 1h 00m 1h 24m 1h 24m 1h 15m home 1h 30m B: 5h 48m
Base 3 S: 1550 Yd S: 2550 Yd R: 7.2 Mi S: 2050 Yd Brick @ RAC R: 4h 6m
30m 51m 54m 41m B: 45m W: 45m
R: 30m Total: 12h 41m
Actual:
no cycle class cycle class Sofia's B-Day
Week# 13 W: 30 m R: E1 B: E1 R: E1 B: E2 R: E1 S: 1h 14m
3/28/2011 45m 45m 34m 45m 45m B: 2h 30m
Recovery S: 950 Yd S: 1550 Yd S: 1250 Yd Brick @ RAC R: 2h 19m
18m 31m 25m B: 1h W: 30m
R: 15m Total: 6h 33m
Actual:
cycle class cycle class
Week# 14 W: 45 m R: M2 B: E1 B: E2 B: F2 R: E2 B: E2 S: 1h 39m
4/4/2011 1h 01m 49m 1h 09m 1h 09m 1h 16m 1h 38m B: 4h 45m
Build1 S: 1250 Yd S: 2100 Yd R: E1 S: 1700 Yd R: 3h 2m
25m 41m 45m 33m or W: 45m
Total: 9h 51m
Fetzer 20k? Actual:
"C Race"
Week# 15 W: 45 m R: A1-3 B: E1 B: E2 B: M2 E2: Bike-Run E2: Run-Bike S: 1h 40m
4/11/2011 1h 01m 50m 1h 10m 1h 10m Brick Brick B: 4h 55m
Build1 S: 1300 Yd S: 2100 Yd R: E2 S: 1700 Yd B: 1h R: 30m R: 3h 2m
25m 42m 46m 33m R: 45m B: 45m W: 45m
Total: 10h 22m
Actual:

Week# 16 W: 45 m R: F2-3 B: E1 B: E2 B: A1-3 F2: Bike-Run R: E2 S: 1h 41m
4/18/2011 1h 02m 51m 1h 12m 1h 12m Brick 1h 17m B: 4h 30m
Build1 S: 1300 Yd S: 2150 Yd R: E1 S: 1700 Yd B: 1h 15m R: 3h 55m
25m 42m 46m 34m R: 30m W: 45m
Total: 10h 31m
Actual:

Week# 17 W: 30 m R: E1 B: E1 R: E1 B: E2 Falls R: E1 S: 1h 1m

4/25/2011 37m 45m 30m 44m Duathlon 30m B: 2h 14m
Recovery S: 800 Yd S: 1300 Yd S: 900 Yd R: 15m R: 2h 12m
15m 26m 20m B:45m W: 30m
R: 20m Total: 5h 57m
"B" Race Actual:
 2011 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week Totals
Week# 18 W: 45 m R:A4 B: E1 B: M5 (TT) B: E1 R: E1 Brick: M1 S: 1h 53m
5/2/2011 1h 09m 58m 1h 21m 1h 21m 57m B: 1h 45m B: 5h 25m
Build2 S: 1450 Yd S: 2400 Yd R: E1 S: 1900 Yd R: 30m R: 3h 28m
28m 47m 52m 38m W: 45m
Total: 11h 31m
Actual:

Week# 19 W: 45 m R: M2 B: E1 B: M5 (TT) B: E1 A1 BRICK R: E1-2 S: 1h 55m
5/9/2011 1h 10m 58m 1h 21m 1h 21m B: 1h 45m 1h 10m B: 5h 25m
Build2 S: 1450 Yd S: 2400 Yd R: 7 Mi S: 1950 Yd R: 30m R: 3h 43m
29m 48m 53m 38m or Change Run W: 45 m
Northern to Bike if 30k Total: 11h 48m
Lakes 30k yesterday Actual:
"C" Race
Week# 20 W: 45 m R: M2 B: E1 B: M5 (TT) B: E1 R:  E1-2 B: E2 S: 1h 56m
5/16/2011 1h 11m 59m 1h 22m 1h 22m 1h 29m 1h 56m B: 5h 39m
Build2 S: 1450 Yd S: 2450 Yd R: E1 S: 1950 Yd R: 3h 33m
29m 48m 53m 39m or Change Bike W: 45 m
Land Between to Run if raced Total: 11h 53m
Lakes Tri ? yesterday Actual:
"C" Race
Week# 21 W: 30m R: E1 R: E1 B: E1-2 E2 Brick R: E1 S: 52m
5/23/2011 32m 32m 50m B: 1h 10m 45m B: 2h 45m
Recovery S: 1500 Yd S: 1200 Yd R: 43m R: 2h 19m
29m B: M5 (TT) 23m W: 30m
50 m Total: 6h 26m
Actual:

Week# 22 W: 45 m R: S2 B: E1 TNT B: E1 R: E1 BRICK/RACE S: 1h 11m

5/30/2011 1h 45m S: 800 yd 1h 45m Simulation: B: 3h 45m
Taper S: 1200 Yd 15 m S: 1600 Yd B: 1h R: 2h 45m
24m B: 1h 32m R: 30m W: 45 m
R: 30m Total: 8h 26m
Actual:

Week# 23 W: 45 m R: S2 B: E1 TNT B: E1 R: E1 BRICK/RACE S: 1h 11m

6/6/2011 50m 45m S: 800 yd 45m 45m Simulation: B: 3h 30m
Taper S: 1200 Yd 15 m S: 1600 Yd B: 1h R: 2h 30m
24m B: 1h 32m R: 30m W: 45 m
R: 25m Total: 7h 56m
Actual:

Week# 24 R: 4.7 Mi B: S3 R: E1 B: E1 Rehearsal: RACE S: 35m

Rochesterfest
6/13/2011 35m 45m 35m 30m B: 34m Olympic B: 2h 49m
S: 15m "A" RACE
RACE (S3 seated?) R: 26m R: 2h 16m
OFF S: 30m
S: 20m B: 60m W: 0
R: 40m
Total: 5h 40m
Actual: