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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:

• Daily e-mails with your next workout keep you on track
• Create your own routes or search our library of routes for tracking your workouts
• Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
• Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
• Track your fitness and gain confidence
• Complete nutrition tracking to monitor your diet
• Get support and answers on the Message Boards

Workout #1 : Run

Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Workout #2 : Bike

Planned Time: 0:50:00
Warm -up 20 minutes. Isolated Leg Training (ILT). RPE 12-14 Alternate 60 seconds with 1 leg only--the other on a chair. Ride 60 seconds both legs between isolated leg efforts. Maintain at least 85 rpm. Get in 5-6 minutes with each leg total in the workout.

Workout #3 : Swim

Planned Time: 1:00:00
Warm up 200 free, 200 Stroke, 200 drills. Set 4 x 150 Rest interval = :30" as 100 Freestyle - 50 Choice of stroke. Pulling 300 Hypoxic breathing(alternating one side and then the other) breathing every 3. Kick 8x75 Rest:30" as 25 Easy - 25 Moderate - 25 Easy. Set 6 x100 Rest Int.20" (drill down, free back by 25s). Cool down 200 Easy

Workout #4 : Run

Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Workout #5 : Day Off

Planned Time: 0:00:00
Relax

Workout #6 : Bike

Planned Time: 1:00:00
Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Workout #7 : Swim

Planned Time: 1:00:00
Warm-up (200 free, 100 IM, 200 free, 100 kick :20" rest after each 200). Kick Set 2(6X50) kick - 1st, 3rd, 5th free. 2nd-fly 4th-back 6th-breast, rest int. 15" with 1:00 after first 6X50's. Drill Set 6 X 150 free: 100 drill your choice - 50 easy free thinking about form. Main Set 2 X (8 X 50) = a total of 16 50's. 1st set = 50% effort - rest 10 seconds. 2nd set = 70% effort- rest 20 seconds. Warm-Down 300 alternating with 50 drill, 50 free thinking about form.

Workout #8 : Run

Planned Time: 0:40:00
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Workout #9 : Run

Planned Time: 0:40:00
On a rolling course. 'PROUD' form. Nice and easy