Week estimate => 13.5 hours
Monday - 1 hour
off
Tuesday - 1.5 hours
(work schedule - board meeting 10:30 - 12:30, meeting at 3:00 - 5:00 in La Jolla, dinner at 6 pm with friends)
am: 3 miles at an easy pace including 6 x 100m accelerations + 100 M walk
pm: 6 mile run in 49 min
Wednesday - 3.5 hours
am: 6 mile run in 1 hour
pm: 2.5 hour bike easy
Thursday 1.5 hours
9 mile run really easy pace + 10 x 100 m acceleration
Friday - 1 hour
track - 15 min warmup, 4 x 1 mile (1600) in 6:30, 400m rest, 5 min cooldown
Saturday - 2 hours
am: 8 mile easy with 6 x 50 minaccelerations + 50 m walk
pm: 2500 yard swim
Sunday - 3 hours
am: 2 hour bike
pm: 5 km easy, 5 km fast 20:00 (6:26/mile)
Run THIS route on San Dieguito Road
