Previous training plan (Vineman 2004 )							Next training plan (Vineman 2005 )
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week							Bike:
(Oct 11-17)							24.8mi
							Wildflower course
							Run:
							6.2mi
							Wildflower course
Week		Run:			Run:		Run:
(Oct 18-24)		3.0mi			3.0mi		3.0mi
		"the box"			"the box"		"the box"
Week
(Oct 25-31)
Week			Run:				Race Day
(Nov 1-7)			3.0mi				0.5km swim
			"the box"				20km bike
							5km run
Week		Run:				Run:
(Nov 8-14)		3.0mi				3.0mi
		"the box"				"the box"
		1.5mi
		"the block"
Week	Run:		Run:			Run:
(Nov 15-21)	3.0mi		2.8mi			3.0mi
	"the box"		"to the office"			"the box"
Week	Run:			Run:			Run:
(Nov 22-28)	3.0mi			3.0mi			3.0mi
	"the box"			"the box"			"the box"
Week							Run:
(Nov 29-Dec 5)							3.0mi
							"the box"
Week							Run:
(Dec 6-12)							3.0mi
							"the box"
Week		Run:			Run:		Run:
(Dec 13-19)		3.0mi			1 mi easy		3.0mi
		"the box"			2.75 mi hard		"the box"
					.75 mi easy		Bike:
							45 minute spin
Week						Run:
(Dec 20-26)						3.0mi
						"the box"
Week						Run:
(Dec 27-Jan 2)						2.8mi
						"to the office"
Week 16		Run:	Bike:	Run:
(Jan 3-9)		1mi easy	5min @ 70c	1mi easy
		1.25mi mod	5min @ 80c	1.25mi mod
		1.25mi race	5min @ 90c	1.25mi race
		1mi easy	5min @ 95c	1mi easy
			5min @ 100c
			5min @ 95c
			5min @ 90c
			5min @ 80c
			5min @ 70c
Week 15		Run:	Bike:	Run:	Bike:	Run:	Bike: (River Road)
(Jan 10-16)		1mi easy	5min @ 70c	1mi easy	5min @ 70c	.75mi easy	29 mi
		1.25mi mod	5min @ 80c	1.25mi mod	5min @ 80c	.75mi hard	1:38:35
		.75mi easy	5min @ 90c	.75mi easy	5min @ 90c	.25mi mod
			5min @ 95c		5min @ 95c	1.5mi hard
			5min @ 100c		5min @ 100c	.75mi easy
			5min @ 90c		5min @ 95c
			5min @ 80c		5min @ 90c
			5min @ 70c		5min @ 80c
					5min @ 70c
Week 14		Bike:	Swim:	Bike:	Run:	Bike: (Geysers Road)	Run: (Spring Lake)
(Jan 17-23)		5min @ 70c	400yd W/U	5min @ 70c	2.8mi easy	54.29mi	6.75 mi mod
		5min @ 80c	200yd pull	5min @ 80c		4:11:35
		5min @ 90c	200yd pull (breast)	5min @ 90c
		5min @ 95c	5x 25 sprint, 75 mod	5min @ 95c
		5min @ 100c	3x 25back	10min @ 100c
		5min @ 90c	25 breast	1min @ 80c
			25 free	4min @ 80c
			200yd C/D	5min @ 80c
Week 13	Swim:	Bike:	Swim:	Run:	REST	Bike: (Cotati-Tomales Loop)	Run: (Valley Ford)
(Jan 24-30)	250 yd W/U	5min @ 70c	200yd W/U	4.0mi mod		43.62 mi	5.5 mi mod
	4x50yd kick	5min @ 80c	2x50 kick			2:59:30
	30 min timed swim	5min @ 90c	50 pull
	54 laps = 1350yds	6min @ 100c	50 swim
	50yd C/D	4min @ 90c	5x 25 head-up free
		5min @ 80c	25 breast
			25 back
			25 free
			8x25yd hard
			100yd C/D
Week 12	Swim:	Run:	Swim:	Bike:	Run:	Bike: (St Helena/Calistoga)	REST
(Jan 31-Feb 6)	400 yd W/U	0.75mi easy	200yd W/U	10min @ 70c	.75mi easy	52.29 mi
	3x 200 pull	1.0mi hard	(workout)	40min @ 85-95c	.75mi mod	4:50:49
	100 kick	0.5mi mod	200yd C/D	10min @ 70c	.5mi easy
	9x 50 sprint	2.25mi hard			2.0mi hard
	100 C/D	0.5mi mod			.5mi easy
Week 11	Swim:	REST	Swim:	Bike:	REST	Bike: (Sweetheart ride)
(Feb 7-13)	400yd W/U		400yd W/U	10min @ 75c (2-1)		40.02mi	Race Day
	200 kick		4x50	2min @ 80c (2-2)		2:58:02	10km run
	8x50 on 1:00		4x50 (25 hard/25 easy)	2min @ 85c (2-3)
	2x 50 kick		4x50 hard	2min @ 90c (2-4)			49:49
	6x50 hard		100 kick	2min @ 95c (2-5)
	100yd C/D		4x75	2min @ 100c (2-6)
	Run:		4x75 breast	1min @ 105c (2-7)
	1.5mi easy		200 C/D	2min @ 100c (2-6)
			Run:	2min @ 95c (2-5)
			1.5mi mod	2min @ 90c (2-4)
				2min @ 85c (2-3)
				2min @ 80c (2-2)
				10min @ 75c (2-1)
Week 10	REST	REST	Run:	REST	Bike:	Swim:	Bike: (Wildflower)
(Feb 14-20)			0.75mi easy		10min @ 75c (2-1)	15min	40km
			1.0mi hard		2min @ 80c (2-2)	cold cold cold cold
			0.5mi mod		2min @ 85c (2-3)	brrrrrrrr!
			1.25mi hard		2min @ 90c (2-4)	Run:
			.25mi easy		2min @ 95c (2-5)	10km mod
			0.75mi hard		2min @ 100c (2-6)
			0.5mi mod		2min @ 100c (2-6)
					2min @ 95c (2-5)
					2min @ 90c (2-4)
					2min @ 85c (2-3)
					2min @ 80c (2-2)
					10min @ 75c (2-1)
Week 9	REST	Run:	Swim:	Run:	REST	Bike: (Vineman loop)	REST
(Feb 21-27)		0.7mi easy	1000yd W/U	3.1mi hard		49.90mi
		1.0mi hard	2x50,75,100 br, free	(25 min)		3:07:33
		2.5mi mod	100yd C/D
Week 8	REST	REST	Swim:	Bike:	REST	Run:	Bike:
(Feb 28-Mar 6)			400yd W/U	6min @ 80c (1-5)		3.1mi mod	35 mi
			500yd kick	3min @ 90c (2-4)		(25 min)
			50yd pull (drag)	3min @ 80c (2-5)
			200yd pull	2min @ 80c (1-5)
			50,75,100 breast	3min @ 90c (2-4)
			100,75,50 free	3min @ 90c (2-5)
			300 C/D	2min @ 80c (1-5)
			Run:	3min @ 95c (2-4)
			3.1mi mod	3min @ 95c (2-5)
			(28 min)	2min @ 80c (1-5)
				1min @ 95c (2-4)
				1min @ 95c (2-5)
				1min @ 80c (1-5)
				1min @ 90c (2-7)
				1min @ 80c (1-5)
				1min @ 90c (2-7)
				1min @ 80c (1-5)
				2min @ 80c (2-6)
				2min @ 80c (1-5)
Week 7	Swim:	REST	Swim:	REST	REST	SKI!!	REST
(Mar 7-13)	200yd W/U		150yd W/U
	2x200 (4:00)		1550yd (30:00)
	50yd easy		150yd C/D
	5X50 pull (1:00)		Run:
	50yd easy		3.1mi mod
	3X50yd swim (1:00)		(24:45)
	5X50yd fast
	200yd C/D
	Run:
	3.1mi mod
	(25:30)
Week 6	REST	REST	Run:	Bike:	REST	REST	Bike:
(Mar 14-20)			3.0mi mod	6min @ 80c (1-5)			6min @ 80c (1-5)
			(24:30)	3min @ 90c (2-4)			3min @ 90c (2-4)
			Swim:	3min @ 80c (2-5)			3min @ 80c (2-5)
			300yd W/U	2min @ 80c (1-5)			2min @ 80c (1-5)
			600yd pull	3min @ 90c (2-4)			3min @ 95c (2-4)
			5x 25free/25 back	3min @ 90c (2-5)			3min @ 95c (2-5)
			2x 25breast/25 free	2min @ 80c (1-5)			2min @ 80c (1-5)
			5x 50 fast	3min @ 95c (2-4)			3min @ 100c (2-4)
			200yd C/D	3min @ 95c (2-5)			3min @ 100c (2-5)
				2min @ 80c (1-5)			2min @ 80c (1-5)
				1min @ 95c (2-4)			1min @ 105c (2-4)
				1min @ 95c (2-5)			1min @ 105c (2-5)
				1min @ 80c (1-5)			1min @ 80c (1-5)
				1min @ 90c (2-7)			1min @ 80c (2-7)
				1min @ 80c (1-5)			1min @ 80c (1-5)
				1min @ 90c (2-7)			1min @ 80c (2-7)
				1min @ 80c (1-5)			1min @ 80c (1-5)
				2min @ 80c (2-6)			2min @ 90c (2-6)
				5min @ 80c (1-5)			5min @ 80c (1-5)
Week 5	REST	Run:	Swim:	Run:	Bike:	Bike:	REST
(Mar 21-27)		10:02.8 mod	200yd W/U	8:01.5 mod	5min @ 1-5 (13.0MPH)	(rockpile)
		1:56.9 hard	5x50 pull	1:48.1 hard	2min @ 2-4 (17.0 MPH)	50.08mi
		2:10.0 easy	4x50 back kick	2:05.0 easy	2min @ 2-5 (20.0MPH)	3:39:28
		1:41.6 hard	150 free	1:55.5 hard	2min @ 2-6 (22.5MPH)	4000' el gain
		2:11.5 easy	200 breast	2:13.3 easy	2min @ 1-5 (13.0MPH)
		1:59.6 hard	100 free	1:49.9 hard	2min @ 2-4 (18.0MPH)
		2:01.1 easy	100 breast	7:07.0 mod	2min @ 2-5 (21.0MPH)
		1:49.4 mod	50 free	T: 3.0mi 25:01	2min @ 2-6 (23.5MPH)
		T: 3.0mi 23:52.9	2x 50 back, breast, free		2min @ 1-5 (13.0MPH)
			200yd C/D		2min @ 1-5 (13.0MPH)
			Bike:		2min @ 2-4 (19.0MPH)
			5min @ 1-5 (13.0MPH)		2min @ 2-5 (22.0MPH)
			2min @ 2-4 (17.0 MPH)		2min @ 2-6 (25.0MPH)
			2min @ 2-5 (20.0MPH)		2min @ 1-5 (13.0MPH)
			2min @ 2-6 (22.5MPH)		1min @ 105 (2-4)
			2min @ 1-5 (13.0MPH)		1min @ 105 (2-5)
			2min @ 2-4 (18.0MPH)		1min @ 105 (2-6)
			2min @ 2-5 (21.0MPH)		2min @ 1-5 (13.0MPH)
			2min @ 2-6 (23.5MPH)		5min @ 2-5 (20.0MPH)
			2min @ 1-5 (13.0MPH)		5min @ 1-5 (13.0MPH)
			2min @ 1-5 (13.0MPH)
			2min @ 2-4 (19.0MPH)
			2min @ 2-5 (22.0MPH)
			2min @ 2-6 (25.0MPH)
			2min @ 1-5 (13.0MPH)
			1min @ 105 (2-4)
			1min @ 105 (2-5)
			1min @ 105 (2-6)
			2min @ 1-5 (13.0MPH)
			5min @ 2-5 (20.0MPH)
			5min @ 1-5 (13.0MPH)
Week 4	Run:	Bike:	Run:	REST	REST		REST
(Mar 28-Apr 3)	8:08.1 mod	5min @ 1-5 (13.0MPH)	7:23.9 mod			Race Day
	1:58.9 hard	2min @ 2-4 (17.0 MPH)	1:52.7 hard			10km run
	1:53.6 easy	2min @ 2-5 (20.0MPH)	2:41.0 easy
	1:43.0 hard	2min @ 2-6 (22.5MPH)	2:20.5 hard			25% - 13:47.7
	2:18.6 easy	2min @ 1-5 (13.0MPH)	2:03.8 easy			50% - 11:50.1
	1:59.7 hard	2min @ 2-4 (18.0MPH)	1:51.6 hard			75% - 11:21.1
	5:51.8 mod	2min @ 2-5 (21.0MPH)	4:45.7 mod			00% - 12:45.4
	T: 3.0mi 23:53.7	2min @ 2-6 (23.5MPH)	T: 3.0mi 23:00.0
		2min @ 1-5 (13.0MPH)				49:44.3
		2min @ 1-5 (13.0MPH)
		2min @ 2-4 (19.0MPH)
		2min @ 2-5 (22.0MPH)
		2min @ 2-6 (25.0MPH)
		2min @ 1-5 (13.0MPH)
		1min @ 105 (2-4)
		1min @ 105 (2-5)
		1min @ 105 (2-6)
		2min @ 1-5 (13.0MPH)
		5min @ 2-5 (20.0MPH)
		5min @ 1-5 (13.0MPH)
Week 3	Swim:	Run:	Bike:	Run:	REST	Bike:	REST
(Apr 4-10)	200yd W/U	4x800yd @ 3:30 ea	5min @ 1-5 (13.0MPH)	3.0 mi		40km
	150yd swim	w/ 2 min R	2min @ 2-4 (17.0 MPH)	24:04		2:21:14
	150yd breast	4x400yd @ 1:30 ea	2min @ 2-5 (20.0MPH)			Run:
	150yd swim	w/ 2 min R	2min @ 2-6 (22.5MPH)			10km
	150yd kick	400yd C/D	2min @ 1-5 (13.0MPH)			1:28:09
	100yd fast		2min @ 2-4 (18.0MPH)
	100yd back		2min @ 2-5 (21.0MPH)
	100yd breast		2min @ 2-6 (23.5MPH)
	100yd swim		2min @ 1-5 (13.0MPH)
	75yd swim		2min @ 1-5 (13.0MPH)
	75yd breast		2min @ 2-4 (19.0MPH)
	75yd swim		2min @ 2-5 (22.0MPH)
	50yd free/breast		2min @ 2-6 (25.0MPH)
	50yd breast/free		2min @ 1-5 (12.0MPH)
	25yd superfast		1min @ 105 (2-4)
	200yd C/D		1min @ 105 (2-5)
	Bike:		1min @ 105 (2-6)
	5min @ 1-5 (13.0MPH)		2min @ 1-5 (12.0MPH)
	2min @ 2-4 (17.0 MPH)		5min @ 2-5 (20.0MPH)
	2min @ 2-5 (20.0MPH)		5min @ 1-5 (13.0MPH)
	2min @ 2-6 (22.5MPH)
	2min @ 1-5 (13.0MPH)
	2min @ 2-4 (18.0 MPH)
	2min @ 2-5 (21.0MPH)
	2min @ 2-6 (23.5MPH)
	2min @ 1-5 (13.0MPH)
	2min @ 2-4 (19.0MPH)
	2min @ 2-5 (22.0MPH)
	2min @ 2-6 (25.0MPH)
	2min @ 1-5 (13.0MPH)
	1min @ 105 (2-4)
	1min @ 105 (2-5)
	1min @ 105 (2-6)
Week 2	REST	REST	Run:	REST	Run:	Bike:	Icebreaker
(Apr 11-17)			4.5mi		3.0mi	20.1mi	Race Day
			30:12.9		23:07.6	1:37:05
			Swim:				0.5mi swim
			slow frestyle				16:35.6
			75 easy				T1
			25 hard, 50 easy				04:29.2
			50 hard, 25 easy				16.0mi bike
			75 hard				41:25.9
			100 kick				T2
			100 C/D				01:07.7
							4.0mi run
							36:35.8
							TOTAL
							1:40:27
	SICK	SICK	SICK	SICK	SICK	SICK	SICK
Week 1
(Apr 18-24)
Week 0	REST	REST	REST	Ride:	Ride:	REST	WILDFLOWER!
(April 25-May 1)				20km WF	20km WF		Race Day
				Run:			1.5km swim
				12km WF			40km bike
							10km run
Bike Gears
1-1	1.219	32
1-2	1.393	28
1-3	1.625	24
2-1	1.656	32
1-4	1.857	21
2-2	1.893	28
1-5	2.167	18
2-3	2.208	24
1-6	2.438	16
2-4	2.524	21
1-7	2.786	14
2-5	2.944	18
1-8	3.250	12
2-6	3.313	16
1-9	3.545	11
2-7	3.786	14
2-8	4.417	12
2-9	4.818	11