Tuesday: swim: endurance. / run 60 minutes.
Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / swim 45-60 minutes: speed workout
Thursday: run 80 minutes. hr 120-150 capped at 165 for uphills.
Friday: swim 60 minutes. endurance.
Saturday: ride 3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes
Sunday: run 15 miles
Tuesday, January 6, 2009