My training plan for March 15-29

My schedule for the next two weeks.

Work on ensuring that I am resting and eating well before that day’s training session. Try to be consistent.

Monday, March 15
Afternoon ride 60 easy

Tuesday, March 16
Afternoon swim 60 with coach
Afternoon run 60 at 5:45/km (with Raj)

Wednesday, March 17
Afternoon run 4 repeats of 4 min at 4:00/km + 4 min at 6:00/km – 5 min walk as a set break and then repeat (total 69 minutes plus warm up and cool down)
Evening swim 45 minutes

Thursday, March 18
Afternoon ride 90 minutes easy

Friday, March 19
Afternoon swim 45 minutes
Afternoon run 5 repeats of 1 min hard run + 4 min easy run – 10 min easy run as set break and then repeat (total 60 minutes plus warm up and cool down)

Saturday, March 20
Day of rest!

Sunday, March 21
Run easy for 20 km but include 2 repeats of 15 min at 4:55 (race pace)

Monday, March 22
Afternoon run 5 repeats of 1 min at 4:50/km + 1 min at 5:15/km (Total 10 minute plus warm up and cool down)
Afternoon strength training 60 minutes with Lindsay
Evening swim 45 minute

Tuesday, March 23
Afternoon run 60 to 70 minutes at 5:45 (with Raj)

Wednesday, March 24
Afternoon run 4 repeats of 3 minutes flat out + 2 min recovery then 5 minute walk as a set break then repeat then 5 minute walk as a set break then repeat a third time. This one will make me want to puke (Total 70 minutes plus warm up and cool down)
Evening swim 45 minutes

Thursday, March 25
Afternoon swim 60 minute with coach
Afternoon bike 90 minutes easy

Friday, March 26
Afternoon swim 45 minutes
Afternoon strength training 60 minutes with Lindsay
Afternoon run 60 easy

Saturday, March 27
Day of rest!

Sunday, March 28
Run 2 ½ hours easy

Monday, March 29
Run 30 min at 4:30/km