Nov. 10 - 16th 2008 ( Easy week)

Monday- Rest Day.
Tues-1.5hr road run. 16km
Wed- 2hr Road Ride, end. pace. 50km
Thurs- 1.5hr road run, 16km end pace.
Fri- 1hr road run. 10.25km. end pace
Sat- 1.5hr road/trail run. 16km, jammed some hills.
Sun- 1hr Road run, 10.5km, end pace.

Training Time for 2009!

Monday- Training Starts for 09. Did nothing. Eat everything. Hey Halloween candy was half price. I will start tomorrow.

Tuesday- Shit training starts today. 1.5 hr road/ trail run. 15km. end. Pace.
30 min strength workout.
1hr road ride 28km end. pace.

Wednesday- 1hr road run, w/ 5x5 @tempo pace. 2 min btwn each. 12.25km.
1hr road ride w/ 30 min tempo. 20 min warm up, 10 min cool down. 30km.

Thursday- 1hr road run. 10.45km end. pace.
30 min Strength, full blown.
1.5 road ride with Iso leg. 500rpm each total. 38km.

Friday- 1hr road run. End. pace. 10.5 km.

Saturday- 2.5 hr Road/Trail run. 24km end. pace.

Sunday- 1hr run/crossfit workout.
1 hr road ride. 26km.