Previous training plan (off-season 2006)							Next training plan (Vineman 2007)
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 25	Bike:
(Nov 6 - 12)	35 min
Week 24		Bike:	Gym:			Bike:
(Nov 13 - 19)		45 min	weights			25.79 mi
		8.24mi	Run:			1:44:40
		172max, 145avg	2x 1mi			Run:
						3.0 mi
						43:34.0
Week 23	Bike:	Swim:			Run:	Run:	Bike:
(Nov 20 - 26)	20 min	3x50 W/U			3.11mi	3.98mi	W/U 5min
	3.93mi	6x200			25:18.0	46:28.0	10x
	154bpm avg	1x50 C/D					15 sec srpint
							45 sec recover
							2 min spin
							2 min @105c
							2 min @90c
							2 min @105c
							2 min @90c
							2 min @105c
							2 min @90c
							C/D 5min
Week 22	Run:	Bike:	Run:	Swim:		Run:	Bike:
(Nov 27 - Dec 3)	W/U 10min	W/U 15 min	4.98mi	W/U 4x 50 yd		W/U	W/U 5min
	3x hill sprints	10x	52:34.0	1000yd		0.8 mi	10x
	C/D 10 min	30 sec one foot		21:41.8		08:59.2	15 sec srpint
		1 min recover		C/D 50yd		POE	45 sec recover
		30 sec other foot				1.1 mi	2 min spin
		1 min recover				08:08.2	2 min @105c
		C/D 5min				C/D	2 min @90c
						0.8 mi	2 min @105c
						09:58.1	2 min @90c
							2 min @105c
							2 min @90c
							C/D 5min
							Swim:
							W/U 3x50yd
							7x200yd
							C/D 50yd
Week 21
(Dec 4 - 10)
Week 20		Bike:	Run:	Swim:		Bike:
(Dec 11 - 17)		45 min	3 mi	4x50 yd		15.16 mi
						0:57:03
Week 19	Run:	Bike:	Run:
(Dec 18 - 24)	W/U 11:36	4 min @ 80c (1-5)	3.25 mi
	4x hill sprints	3 min @ 80c (1-1)	0:41:30
	C/D 8:22	1 min @ 90c (1-1)	3.25 mi
		1 min @ 80c (1-1)	0:30:00
		2 min @ 90c (1-2)
		1 min @ 80c (1-2)
		3 min @ 95c (1-3)
		1 min @ 80c (1-3)
		4 min @ 95c (1-4)
		1 min @ 85c (1-4)
		5 min @ 95c (1-5)
		5 min @ 90c (1-5)
		3 min @ 90c (1-4)
		3 min @ 90c (1-3)
		3 min @ 90c (1-2)
		3 min @ 90c (1-1)
Week 18		Bike:
(Dec 25 - 31)		7 min @ 80c (2-1)
		1 min @ 90c (2-2)
		1 min @ 80c (2-2)
		2 min @ 90c (2-3)
		1 min @ 80c (2-3)
		3 min @ 95c (2-4)
		1 min @ 80c (2-4)
		4 min @ 95c (2-5)
		3 min @ 75c (2-5)
		3 min @ 80c (2-4)
		3 min @ 85c (2-3)
		3 min @ 90c (2-2)
		3 min @ 95c (2-1)
Week 17				Run:		Bike:
(Jan 1 - 7)				3.0 mi		42 mi
				0:28:00		3:23:46
						Run:
						3.0 mi
						0:33:29
Week 16	Run:	Bike:	Run:			Bike:
Jan 8 - 14)	W/U 10:52	12 min @90c (2-1)	6.55 miles			28.9 mi
	5x 2 min hill sprints	2 min @ 105c (2-5)	1:06:59			2:13:10
	C/D 7:45	1 min @ 95c (2-1)
		2 min @ 105c (2-5)
		1 min @ 95c (2-1)
		2 min @ 105c (2-5)
		1 min @ 95c (2-1)
		2 min @ 105c (2-4)
		1 min @ 90c (2-1)
		2 min @ 100c (2-4)
		1 min @ 90c (2-1)
		2 min @ 100c (2-4)
		1 min @ 90c (2-1)
		2 min @ 100c (2-4)
		1 min @ 90c (2-1)
		2 min @ 100c (2-4)
		1 m @ 90c (2-1)
		3 min @ 90c (2-5)
Week 15	Run:		Bike:	Run:		Brick:	Skiing!!
(Jan 15 - 21)	W/U 1 mi		6 min @ 80c (2-1)	4.1 mi		bike
	5x 2 min hill sprints		2 min 95-105c (2-4)	0:46:00		0:30:14
	C/D 1 mi		1 min @ 80c (2-1)	4.0 mi		T
			2 min 95-105c (2-4)	0:43:05		0:01:00
			1 min @ 80c (2-1)			run
			2 min 95-105c (2-4)			0:09:36
			1 min @ 80c (2-1)			cooldown
			2 min 95-105c (2-4)			0:07:31
			1 min @ 80c (2-1)
			2 min 95-105c (2-4)
			1 min @ 80c (2-1)
			2 min 95-105c (2-4)
			1 min @ 80c (2-1)
			2 min 95-105c (2-4)
			2 min @ 80c (2-1)
			2 min 95-105c (2-4)
			1 min @ 80c (2-1)
			2 min 95-105c (2-4)
			1 min @ 80c (2-1)
			2 min 95-105c (2-4)
			1 min @ 80c (2-1)
			5 min @ 80c (2-1)
Week 14			Run:
(Jan 22 - 28)			3.0 mi
			31:29:00
Week 13	Swim:	Bike:			Run:	Bike:	Run:
(Jan 29 - Feb 4)	400yd W/U	6 min W/U			3.0 mi	WILDFLOWER	WILDFLOWER
	6x50yd pull	5 min @ 90c (2-5)			0:31:14
	300yd pull	2 min @ 80c (2-1)			2.3 mi
	3x50yd neg	5 min @ 90c (2-4)			0:20:40
	6x100yd neg	2 min @ 80c (2-1)
		5 min @ 90c (2-4)
		2 min @ 80c (2-1)
		5 min @ 90c (2-4)
		2 min @ 80c (2-1)
		5 min C/D
Week 12	Swim:	Run:				Bike:	6.2 mi RACE
(Feb 5 - 11)	250yd W/U	1 mi W/U				6 min @ 80 c (2-1)	1. 7:32
	10x50yd swim, pull	10x 2 min hill				5 min @ 95c (2-4)	2. 8:04
	200yd breast	1 mi C/D				2 min @80c (2-1)	3. 5:37 ???
	100yd EZ					5 min @ 95c (2-4)	4. 8:45
	2x200yd mod					2 min @80c (2-1)	5. 8:43
	100yd fast					5 min @ 95c (2-4)	6. 6:51
	2x50yd mod					2 min @80c (2-1)	6.1 2:56
	50yd EZ					5 min @ 95c (2-4)	6.2 3:11
	2x50yd fast					2 min @80c (2-1)	FIN 51:43
	50yd EZ					5 min @ 80c (2-1)
Week 11		Run:	Run:			Bike:	2.75 mi RACE
(Feb 12 - 18)		1 mi W/U	2.5 mi			6 min @ 90 c (2-1)	FIN 21:06
		10x 2 min hill	0:24:57			5 min @ 95c (2-5)
		1 mi C/D	1.5 mi			2 min @80c (2-1)
			0:14:57			5 min @ 95c (2-5)
			4.0 mi			2 min @80c (2-1)
			0:41:09			5 min @ 95c (2-4)
						2 min @80c (2-1)
						5 min @ 95c (2-4)
						2 min @80c (2-1)
						5 min @ 80c (2-2)
						Run:
						3.0 mi
						0:27:35
Week 10
(Feb 19 - 25)
Week 9	Swim:		Run:			Skiing!!	Run:
(Feb 26 - Mar 4)	250yd W/U		2.7 mi				1.75 mi
	5x		0:28:11				0:25:10
	25yd one arm		2.8 mi				1.75 mi
	25yd swim		0:27:00				0:26:36
	25yd catchup
	25yd swim
	2x
	100yd kick
	100yd breast
	100 swim
	2x
	25yd 'build'
	25yd sprint
	25yd 'build'
	25yd easy
Week 8	Bike:		Bike:			Bike:	Bike:
(Mar 5 - 11)	7 min @ 80c (2-1)		5 min @ 80c (1-5)			30.8 mi	49.2 mi
	1 min @ 90c (2-2)		2 min @ 90c (2-4)			2:17:39	4:03:04
	1 min @ 80c (2-2)		2 min @ 90c (2-5)
	2 min @ 90c (2-3)		2 min @ 80c (1-5)
	1 min @ 80c (2-3)		2 min @ 90c (2-4)
	3 min @ 90c (2-4)		1 min @ 95c (2-5)
	1 min @ 80c (2-4)		1 min @ 80c (1-5)
	4 min @ 90c (2-5)		1 min @ 95c (2-4)
	5 min @ 80c (2-5)		1 min @ 95c (2-5)
	5 min @ 80c (2-4)		1 min @ 95c (1-5)
	5 min @ 80c (2-3)		1 min @ 90c (2-6)
	5 min @ 80c (2-2)		2 min @ 80c (1-5)
	5 min @ 80c (2-1)		2 min @ 80c (2-6)
			+5c every 20s
			5 min @ 80c (1-5)
Week 7		Run:			Swim:	Swim:	Skiing!!
(Mar 12 - 18)		3.0 mi			1000yds	200yd breast
		0:23:09			0:21:44	100yd
						200yd
						300yd
						400yd
						300yd
						200yd
						100yd
						50yd breast
Week 6		Run:				Bike:	Run:
(Mar 19 - 25)		6 min W/U				WILDFLOWER	WILDFLOWER
		7x
		4 min run
		1 min recover
		5 min C/D
Week 5		Run:				10km RACE	Bike:
(Mar 26 - Apr 1)		6 min W/U				1. 5:23.4	42.75 mi
		9x				2. 5:06.1	4:45:00
		3 min run				3. 4:48.6
		1 min recover				4. 5:05.2
		6 min C/D				5. 4:43.8
						6. 4:22.2
						7. 5:01.9
						8. 4:49.2
						9. 4:41.9
						10. 5:10.6
						FIN 0:49:14
Week 4	Run:	Swim:	Bike:	Run:
(Apr 2 - 8)	5.3 mi	3x (breast)	5 min @ 80c (2-3)	6x
	0:55:44	4x	4 min @ 90c (2-5)	3 min run
		50yd fast	2 min @ 70c (2-3)	1 min recover
		50yd EZ	4 min @ 90c (2-5)
		200yd C/D	2 min @ 70c (2-3)
			4 min @ 90c (2-5)
			2 min @ 70c (2-3)
			4 min @ 90c (2-5)
			2 min @ 70c (2-3)
			4 min @ 90c (2-5)
			2 min @ 70c (2-3)
			4 min @ 90c (2-5)
			2 min @ 70c (2-3)
			5 min @ 80c (2-3)
Week 3	Bike:	Run:		Run:			RACE!!
(Apr 9 - 15)	11 min W/U	3.0 mi		6.2 mi			1/2 mi swim
	20 min TT	0:22:48		1:01:21			0:18:57
	6 min C/D						T1
							0:05:35
							bike
							0:44:19
							T2
							0:01:46
							run
							0:37:16
							FIN 1:47:54
Week 2		Run:	Bike:	Run:
(Apr 16 - 22)		7.25 mi	6 min @ 80c (2-3)	5 min W/U
		1:15:00	2 min @ 91c (2-5)	7x
			2 min @ 80c (2-3)	3 min run
			2 min @ 92c (2-5)	1 min recover
			2 min @ 80c (2-3)	8 mn C/D
			2 min @ 93c (2-5)
			2 min @ 80c (2-3)
			2 min @ 94c (2-5)
			2 min @ 80c (2-3)
			2 min @ 95c (2-5)
			2 min @ 80c (2-3)
			2 min @ 96c (2-5)
			2 min @ 80c (2-3)
			2 min @ 97c (2-5)
			2 min @ 80c (2-3)
			2 min @ 98c (2-5)
			2 min @ 80c (2-3)
			2 min @ 99c (2-5)
			2 min @ 80c (2-3)
			2 min @ 100c (2-5)
			2 min @ 80c (2-3)
			5 min @ 80c (1-3)
Week 1	Bike:	Run:			Run:
(Apr 23 - 29)	48.2 mi	3.2 mi			3.0 mi
	3:05:50	0:29:14			0:38:01
					0.0 mi
					0:06:03
					5.3 mi
					0:47:37
Week 0	Run:	Bike:	Swim:				RACE!!
(Apr 30 - May 6)	3.0 mi	5 min @ 80c (2-3)	3x				1500m swim
	0:24:46	19 min @ 90c (2-5)	100yd fast				0:33:56
		2 min rest	200yd slow				T1
		7 min @ 90c (2-5)	100yd fast				0:04:12
		1 min rest					40km bike
		5 min @ 90c (2-5)					1:45:46
		6 min @80c (2-3)					T2
							0:02:36
							10km run
							1:04:30
							FIN 3:31:00