Yes, I know I'm a little bit late with this. It's the holiday season and I've got other plans too. I'm going back to five runs a week instead of the six that I've been doing. My feet hurt and I feel that I need another day off for their recovery. My knees on the other hand feel great, no problems at all. I may break friday's run into 2 runs for that day only.
Mon off
Tue swim light run 6 miles
Wed Run Q2 7 miles Bike :30 if I can stand it
Thu Swim E1-E2~3500yds Bike :30
Fri Swim 2000 AE or Espd, Run 1:00~7 miles
Sat Swim 3500 ME Run :30 easy
Sun Run Q1 workout or possibly a relay on the Poto trail
Q1 workout~12.5 miles
2 miles E pace (8:30-8:40) +
2 X 10 to 12 min at T pace (7:25 with 2 min rests +
1 hr E pace
Q2 workout~7 miles
2 miles E pace +
Sets of 5 min hard (near 7:00) with 3 to 5 min jogs~3 miles +
2 miles E pace
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