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

Tuesday Jan 18

Bike FTP

1x15' Zone 1

2 x 12 min 95-100% FTP

1x 15 80% of FTP

Monday

60 Min Run

20 Min Warm up- Zone 1

2 x 200

1st 5:46 Pace

2nd 5:42 Pace

3 x 400

1st 5:46

2nd 5:42

3rd 5:36

2 x 200

1st 5:32

2nd 5:00 Flat

10 Min Cool Down

4.76 Miles

Sat- off

Sunday

Bike at FTP - Long

1 by 15 Min at 80%

2 x 10 Min (3' recovery) at 95 -100% FTP (Zone 4), then 2 x 15' (2') at 80-85% / Zone 3 Mod Hard

THEN

Run

Marathon Pace Steady for 7.5 minutes, turn around and run 7.5 minutes Half Marathon Pace back.

Friday January 14

2 Loops Sesqui, 8:15 pace (Zone 1)
1 Mile on road to Running Fox (Zone 1)
2 Miles Zone 4 (7:15 and 6:48)
1 Mile Zone 1

12.2 miles