This Week - The Plan

Hey, so thought I would start a new feature on the blog being my plan for the week. This forces me to think it through and gives me something other than work to do on Monday's which tend to gravitate towards my recovery day.

Past Week

Had a rest week for the first 5 days that ramped into the hard stuff again this past weekend. Total for the week (M-S) was approx 17 hours 35 minutes;

• Swim - 3 Hours 10 Minutes
• Cycle - 9 hours 40 minutes
  
• Run - 3 hours 45 Minutes
  

Week Focus

This week is a hard week which will concluded with a race pace workout at the Oliver Half iron. Projected total of training for the week will be between 22 and 24 hours.

Monday

• PM- PSTC Club Swim - Approx 2500m covered

Tuesday

• AM - Quick hour on the trainer before work. Focus on reps
• Lunch - 60 Minute Swim, focus on wrist and pull drills for first 15 minutes followed by 30 min swim and 15 minute drills
• PM - V02 Max run workout (Long Reps)

Wednesday

• AM - Early morning ride to iona, horshoe bay or cypress.
• Lunch - 60 Minute Swim, focus on wrist and pull drills for first 15 minutes followed by 30 min swim and 15 minute drills
• Pm - Forerunners Run Clinic

Thursday

• AM - Running Reps workout
• PM - Coached Ride followed by extra spin
  

Friday

• Lunch - 60 to 90 Minute Swim, focus on wrist and pull drills for first 15 minutes followed by swim and finishing with 15 minute drills

Saturday

• AM - Time trial Ironman Canada Course as hard as I can go
• PM - Short swim at Tuc-el-nuit lake

Sunday

• AM and hopefully not much of the PM - Race Oliver Half Iron as a training day. Tactic is to have a strong swim, give it on the bike and see what happens in the run.