Augusta Training has officially started today. Good stuff planned this week, workouts everyday and finally back in the water in Friday for a swim assessment. This should be interesting but all I need is 25 minutes in the water in Augusta and it's on.

Monday Jan 25

Weights

Chest, Shoulders and Abs

Bike 60 min

2 x 15 (4') @ 95-100%/Z4/Hard.

Remainder of time at 80-85%/Z3/Mod-Hard

Sunday Jan 23

Run - Sesqui

5 Miles Zone 1 - 8:40 pace +/-

3 x 2 Miles at Zone 4 - HM or 15k pace w/1 mile rest interval

6:55-7:10 average pace +/-(Garmin not responding well in woods)

1 Mile Zone 1

Just under 15 miles

Saturday Jan 22

1 Hour Yoga

Then

Bike

15 Minute easy

3 x 3' @ 85%

2 x 12' @ FTP

1 x 32 @ 85%

Friday

Off Day

Thursday Jan 20

Bike

1 x 15 at 80%

2x 10 at FTP

Remainer at 85% total 60 min

Wednesday

Run Threshold Pace

1 x 10 min warmup Zone 1

3 x 1 Mile Repeats Zone 4 hard on 4 min recovery in zone 1

1st Mile - 6:22
2nd Mile -6 18
3rd Mile -6:11

Zone 1 to finish a total of 50 min of workout. 4.71 miles