Busy Week this week...

I just received my workout for the week and boy am I going to be busy trying to fit in the workouts, work, and going to they HyVee Championships to cheer my husband on! I will make it work but it should be interesting. Lucky for me, I will bring my bike, swim suit and running shoes and practice the course with my husband on Saturday. This should be a lot of fun as I haven't swam in open water since end of July. I still can't believe Austin is right around the corner..yikes... less than 60 days.

Here is my week.. I will do my best to do all of the workouts:
Tues-Swim and run
Swim
2 x 500 (20)
2 x 400 (15)
2 x 300 (10)
100 ez
6 x 50 odd fast/evens ez (20)
cool 100
Run
1 mile warm up
3 x 1 mile tempo/hard effort (4 min rest)
1 mile coo
Wed:Bike/Run
 Bike
15 min warm
5 x 30/30 (30 sec sprint/30 sec rest)
3 min rest
5 x 30/30
3 min rest
5 x 30/30
15 ez
Run-30 min
10 min ez
10 min mod hard
10 min how you fee
Thur-2 hr run(practice fueling for  race day)
30 min zone 1/ez
2 x 12 min @ zone 3 or half marathon pace  (3 min rest)
30 min @ zone 1
25 min @ zone 2 or marathon pace

MAKE THIS RUN A NEGATIVE SPLIT

Fri
Run
15 min ez
8 x 30 sec uphill sprints 4-6% incline ( recover as much as needed)
remainder of time zone 1 or 2

Swim
300 warm
3 x 400(20)
4 x 300 (15)
5 x 200 (10)
200 ez
Total 3700

Sat-Bike (practice race day nutrition)
3 hour totall
30 min WARM UP
8 min at 95-100% effort (3 min rest)
10 min at 95-100% (3 min )
12 min at 95-100% (3 min)
12 min at 95-100% (4 min)
10 min at 95-100% (4 min)
4  x 12 min at 80-85% (2 min)
remainder is whatever you can maintain

Run off the bike 30 min
easy out
mod hard on the way back

Sun-2 hr bike

Happy Training!
Eling