Ricardo's California 70.3 Week #2 Training Dec 14th

Monday
Fartlek Run
5 x 30 sec 6min pace
1 x 60 sec 6min pace
4.25M / 39 Min

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

Wednesday
RECOVERY


Thursday
Tempo Run
39 min RPE 8.5
Tempo at 7.45-8.30 pace
6.0M / 49 Min

Friday
Foundation Bike
Moderate Aerobic REP6-7
9 miles / 30 min

Saturday
NYRR Ted Colbit Race
15K Run / 9.3M
1hr 18min 43 Sec
8.27 Pace

Sunday
RECOVERY

Week Summary
Bike - 24M / 1:20
Run - 19.55M / 2:37

As you can see so far after two weeks of training I have yet to hit the pool, I really need to start doing some drills to improve my efficiency. Also my total hours are very low, making sure i don't jump in to hard to fast after Ironman Florida, still testing out the body.