Week 2 (21May07-27May07)

21May07 (Mon)- REST/ PUASA #1

22May07 (Tue)- Easy Run
Dist: 8km (48:30)
Elevation:1%

23May07 (Wed)- Bike Spinning 30min
Swim pyramid 100m/200/300/400/300/200/100m

24May07 (Thurs)- Speedwork
Warm up+cool down: 3.2km
800m x 3 w/jog 400m
Speed: 12.3km/h
Elevation: 1%
Bike Spin: 40mins

25May07 (Fri)- Easy Run
Dist: 8km
Speed: 9.6km/h

26May07 (Sat)- Swim pyramid 100m/200/300/400

27May07 (Sun)- Long Run
Dist: 12.8km (1hr15min)
Speed 9.6km/h
Elevation: 1%
Swim 50m x 5 (stroke correction)

TOTAL MILEAGE
RUN: 35.2km

week 1 (14may07-20may07)

14May07 (Mon)- REST

15May07 (Tues)- Easy Run
Dist: 10km (62:59) [8km in 50:05]
Speed: 9.5km/h
Elevation: 1%

16May07 (Wed)- Bike Spin
Duration: 45 mins

17May07 (Thurs)- Tempo Run
Warm up+cool down: 3.2km
800m x 6 w/200m rests
Speed: 11.3km/h
Elevation: 1%

18May07 (Fri)- Easy Run
Dist: 6.4km (39:20)
Speed: 9.5km/h
Elevation: 1%

19May07 (Sat)- REST/XT

20May07 (Sun)- Long Run
8km+3km+0.8km
Elevation: 1%


TOTAL MILEAGE
RUN: 36.2km