Ricardo's California 70.3 Week #5 Training Jan 4th

Monday
Steady State/Power interval bike
10 min warm up
10 min steady state
3 sets of 4 x 1 min (1min AR) power intervals
5-8 min recovery between sets
10 min steady state
10 min cool down
24.0M / 1:20hrs

Tuesday
Long Foundation Run
12.0M / 1:55hr

Wednesday
Swim 1,000 yards
250 warm up
500 drills
250 cool down

Thursday
Recovery

Friday
Speed Interval run
10 min warm up
12 x 30 sec at max speed (2min AR)
5 min cool down
5.0M / 45min

Foundation Bike
17.0M / 1:00hr

Saturday
Fartlek Run
10 min warm up
8 x 30 sec sprints @ 6min pace
5.0M / 41min

Sunday
swim 1,000 yrds

Swim 2,000 yards / 1:00hr
Bike 43.0M / 2:20hrs
Run 22.0M / 3:21hrs

Increased the volume this week, I skipped a bike workout, I need to get outdoors on the bike.