Ricardo's California 70.3 Week #3 Training Dec 21st

Monday
Recovery

Tuesday
CPI4 - Power intervals
High Gear 4-7 RPE
RPE 10 during intervals
Set #1 4 x 1 min/ AR 1 min
Set #2 4 x 45 sec/ AR 45 sec
Set #3 4 x 30 sec/ AR 30 sec
AR between sets 6-8 min
16 Miles / 50 min

Wednesday
Foundation Run
4.25M / 40 min

Thursday
45 Min Weight Training

Friday
Xmas Binging

Saturday
Tempo/Steady State Bike
10 min warm up
2 x 2min fast cadence (2min AR)
Switched between Tempo and steady state with no recovery for 32 min
Cool Down 10 min
17 miles / 1:00hr

Sunday
Foundation Run
4.75M / 45min

Week Summary
Run 9M / 1:25hrs
Bike 33M / 1:50hrs

Another shamefully low volume week, you would think by posting my weekly training it would motivate me to increase the load a bit but not yet. When I do workout they are solid workouts with a purpose so I am still getting the most out of them. Its all about ROI (return on investment) Again no swimming this week.