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

Group Run Session
Mobility, proper running form, running drills Short run focus on form

Workout #2 : Day Off

Recovery Day
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Workout #3 : Run

Later in Day
Planned Time: 0:15:00
Zone 1 only! Very easy!

Workout #4 : Swim

Drill Swim
Planned Time: 0:45:00
WU: 6 x 50 buoyancy arms in front; 6 x 50 buoynacy arms to side MS: 4 x 50 one arm drill; 100 free; 4 x 50 3 stroke glide; 2 x 100 free; 4 x 50 catchup; 3 x 50 free CD: 4 x 100 kick with board/fins

Workout #5 : Bike

Big Gear
Planned Time: 0:45:00
adjust number of sest for time. warmup: 10:00 main set = 3 x (2:00 big gear <80 rpm / 1:00 >100 rpm / 2:00 big gear 50-60 rpm / 1:00 >100 rpm) 2:00 RI between intervals. HR 3+ to low zone 4. cooldown: 10:00

Workout #6 : Strength

wts/core
Planned Time: 0:45:00
See tri-specific strength program

Workout #7 : Run

Speed
Planned Time: 1:00:00
warmup: 10:00 - 15:00 10-12 x 400 (zone 4) with 200m recovery cooldown: 10:00

Workout #8 : Strength

wts/core
Planned Time: 0:45:00
See tri-specific strength program

Workout #9 : Swim

Drill Swim
Planned Time: 1:00:00
6 x 50 buoyancy :45 ri 8 x 50 kos :45 ri 8 x 50 catchup, hold when both hands are together and kick for :03- :45 ri 4 x 50 free :45 ri