• Week 1
    Print Week
  • Day 1

    SWIM
    • Time: 15m
    • Distance: 800.00 yards
    • WU: 300
    • MS: 8x50 at Sprint pace on 20" rest
    • CD: 100 cool down
    Comments and Definitions

    *Note, all new weekly concepts in this section 'build' off of each other. Continue to do the ideas presented in the weeks before. Week 1: Email and internet are time traps. It’s too easy to start following links that people send you or things that are interesting to you (but not necessary). Before you know it, you are on the internet for over an hour and your life is none-the-better for it. This week: - No internet/email after you get home from work. - Limit weekend internet/email to 15 minutes at lunch and 15 minutes in the evening. Skip the evening internet/email session if your life doesn’t depend on it. 1 - Prioritize emails first. If you have time left, surf the net. 2 - Delete emails that friends send you that are just diversionary links to stuff that you know are just ‘hey, this is funny’ – these are big time traps that don’t enhance your life. 3 - Automatically delete emails from people that just ‘forward’ links from others. 4 - Set a timer if needed to keep yourself in check READING ASSIGNMENT: Start reading the 80/20 Principle by Richard Koch. This book is indispensible in getting rid of things that don’t really enhance your life.

    Day 2

    RUN
    • Time: 25m
    • Distance: 2.50 miles
    • WU: 1 mile
    • MS: Run 1 miles at Zone 3 / Zone 4,
    • CD: 0.5 mile cooldown
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • CHEST
      Pushups
      3
      0
      0
    • TRICEPS
      Dips
      3
      0
      0
    • LEGS
      Lunges
      3
      10
      10
    • LEGS
      Squats
      3
      10
      10
    • BACK
      Pullups - Wide Grip, Pronated
      3
      0
      0
    • BACK
      Pullups - Medium Grip, Supinated
      3
      0
      0

    Day 3

    BIKE
    • Time: 35m
    • Distance: 10.00 miles
    • WU: 3 mile warm up
    • MS: Ride 5 miles at Sprint effort
    • CD: 2 mile cooldown

    Day 4

    BIKE
      SWIM
        RUN
          Strength
          • Time: 45m
          • Exercise
            Sets
            Min reps
            Max reps
          • CHEST
            Pushups
            3
            0
            0
          • TRICEPS
            Dips
            3
            0
            0
          • LEGS
            Lunges
            3
            10
            10
          • LEGS
            Squats
            3
            10
            10
          • BACK
            Pullups - Wide Grip, Pronated
            3
            0
            0
          • BACK
            Pullups - Medium Grip, Supinated
            3
            0
            0

          Day 5

          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • WU: 300 warm up
          • MS: 4x200 at medium effort (RPE 6) on 20" rest.
          • CD: 100

          Day 6

          BIKE
          • Time: 55m
          • Distance: 15.00 miles
          • Bike 15 miles at an easy effort followed by a 2 mile run at an easy effort.
          RUN
          • Time: 20m
          • Distance: 2.00 miles
          • 2 miles off the bike at an easy effort.

          Day 7

          RUN
          • Time: 40m
          • Distance: 4.00 miles
          • Run 4 miles – middle 2 miles at Zone 2 effort