|
Wk
|
Date
|
Swim
|
Bike
|
Run
|
|||||||
|
1
|
|
|
Plan
|
|
|
Plan
|
Plan
|
||||
|
Mon
|
11-Jul
|
(#1)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
12-Jul
|
(#2)
|
1000
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Wed
|
13-Jul
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Thu
|
14-Jul
|
(#3)
|
1000
|
m
|
am
|
|
|
|
30
|
mins
|
pm
|
|
Fri
|
15-Jul
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
16-Jul
|
|
|
|
|
|
|
|
50
|
mins
|
am
|
|
Sun
|
17-Jul
|
|
|
|
|
40
|
km
|
am
|
|
|
|
|
2
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
18-Jul
|
(#1)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
19-Jul
|
(#4)
|
1250
|
m
|
am
|
|
|
|
45
|
mins
|
pm
|
|
Wed
|
20-Jul
|
|
|
|
|
40
|
km
|
pm
|
|
|
|
|
Thu
|
21-Jul
|
(#2)
|
1000
|
m
|
am
|
|
|
|
35
|
mins
|
pm
|
|
Fri
|
22-Jul
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
23-Jul
|
|
|
|
|
|
|
|
55
|
mins
|
am
|
|
Sun
|
24-Jul
|
|
|
|
|
50
|
km
|
|
|
|
|
|
3
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
25-Jul
|
(#3)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
26-Jul
|
(#5)
|
1250
|
m
|
am
|
|
|
|
45
|
mins
|
pm
|
|
Wed
|
27-Jul
|
|
|
|
|
40
|
km
|
pm
|
|
|
|
|
Thu
|
28-Jul
|
(#6)
|
1250
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
29-Jul
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
30-Jul
|
|
|
|
|
|
|
|
60
|
mins
|
am
|
|
Sun
|
31-Jul
|
|
|
|
|
60
|
km
|
am
|
|
|
|
|
4
|
|
|
Recovery
|
|
|
Recovery
|
Recovery
|
|
|
||
|
Mon
|
01-Aug
|
(#1)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
02-Aug
|
(#2)
|
1000
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Wed
|
03-Aug
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Thu
|
04-Aug
|
(#3)
|
1000
|
m
|
am
|
|
|
|
30
|
mins
|
pm
|
|
Fri
|
05-Aug
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
06-Aug
|
|
|
|
|
|
|
|
50
|
mins
|
am
|
|
Sun
|
07-Aug
|
|
|
|
|
50
|
km
|
am
|
|
|
|
|
5
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
08-Aug
|
(#1)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
09-Aug
|
(#7)
|
1500
|
m
|
am
|
|
|
|
45
|
mins
|
pm
|
|
Wed
|
10-Aug
|
|
|
|
|
40
|
km
|
pm
|
|
|
|
|
Thu
|
11-Aug
|
(#4)
|
1250
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
12-Aug
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
13-Aug
|
|
|
|
|
|
|
|
60
|
mins
|
am
|
|
Sun
|
14-Aug
|
|
|
|
|
65
|
km
|
am
|
|
|
|
|
6
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
15-Aug
|
(#5)
|
1250
|
m
|
am
|
40
|
km
|
pm
|
|
|
|
|
Tue
|
16-Aug
|
(#8)
|
1500
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Wed
|
17-Aug
|
|
|
|
|
40
|
km
|
pm
|
|
|
|
|
Thu
|
18-Aug
|
(#9)
|
1500
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
19-Aug
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
20-Aug
|
|
|
|
|
|
|
|
70
|
mins
|
am
|
|
Sun
|
21-Aug
|
|
|
|
|
75
|
km
|
am
|
|
|
|
|
7
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
22-Aug
|
(#6)
|
1250
|
m
|
am
|
40
|
km
|
pm
|
|
|
|
|
Tue
|
23-Aug
|
(#10)
|
1750
|
m
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Wed
|
24-Aug
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
25-Aug
|
(#7)
|
1500
|
m
|
am
|
|
|
|
45
|
mins
|
pm
|
|
Fri
|
26-Aug
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
27-Aug
|
|
|
|
|
|
|
|
80
|
mins
|
am
|
|
Sun
|
28-Aug
|
|
|
|
|
75
|
km
|
am
|
|
|
|
|
8
|
|
|
Recovery
|
|
|
Recovery
|
Recovery
|
|
|
||
|
Mon
|
29-Aug
|
(#2)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
30-Aug
|
(#4)
|
1250
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Wed
|
31-Aug
|
|
|
|
|
40
|
km
|
pm
|
|
|
|
|
Thu
|
01-Sep
|
(#5)
|
1250
|
m
|
am
|
|
|
|
35
|
mins
|
pm
|
|
Fri
|
02-Sep
|
|
|
|
|
|
|
|
|
|
|
|
Sat
|
03-Sep
|
|
|
|
|
|
|
|
70
|
mins
|
am
|
|
Sun
|
04-Sep
|
|
|
|
|
60
|
km
|
am
|
|
|
|
|
9
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
05-Sep
|
(#6)
|
1250
|
m
|
am
|
40
|
km
|
pm
|
|
|
|
|
Tue
|
06-Sep
|
(#12)
|
2000
|
m
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Wed
|
07-Sep
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
08-Sep
|
(#8)
|
1500
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Fri
|
09-Sep
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
10-Sep
|
(choice)
|
1000
|
m
|
am
|
|
|
|
80
|
mins
|
am
|
|
Sun
|
11-Sep
|
|
|
|
|
85
|
km
|
am
|
75
|
mins
|
pm
|
|
10
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
12-Sep
|
(#9)
|
1500
|
m
|
am
|
40
|
km
|
pm
|
|
|
|
|
Tue
|
13-Sep
|
(#14)
|
2250
|
m
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Wed
|
14-Sep
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
15-Sep
|
(#11)
|
1750
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Fri
|
16-Sep
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
17-Sep
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
18-Sep
|
|
|
|
|
90
|
km
|
am
|
75
|
mins
|
pm
|
|
11
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
19-Sep
|
(#7)
|
1500
|
m
|
am
|
40
|
km
|
pm
|
|
|
|
|
Tue
|
20-Sep
|
(#14)
|
2500
|
m
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Wed
|
21-Sep
|
|
|
|
|
60
|
km
|
pm
|
|
|
|
|
Thu
|
22-Sep
|
(#10)
|
1750
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Fri
|
23-Sep
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
24-Sep
|
(choice)
|
1000
|
m
|
am
|
|
|
|
100
|
mins
|
am
|
|
Sun
|
25-Sep
|
|
|
|
|
100
|
km
|
am
|
75
|
mins
|
pm
|
|
12
|
|
|
Recovery
|
|
|
Recovery
|
Recovery
|
|
|
||
|
Mon
|
26-Sep
|
(#3)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
27-Sep
|
(#13)
|
2000
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Wed
|
28-Sep
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
29-Sep
|
(#4)
|
1250
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
30-Sep
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
01-Oct
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
02-Oct
|
|
|
|
|
85
|
km
|
am
|
60
|
mins
|
pm
|
|
|
|
Speedwork/Quality Phase
|
|
|
|||||||
|
Wk
|
|
Swim
|
|
|
|
Bike
|
|
|
Run
|
|
|
|
13
|
Date
|
#
|
Plan
|
|
|
Plan
|
Plan
|
||||
|
Mon
|
03-Oct
|
(#3)
|
1000
|
m
|
am
|
35
|
km
|
pm
|
|
|
|
|
Tue
|
04-Oct
|
(#13)
|
2000
|
m
|
am
|
|
|
|
50
|
mins
|
pm
|
|
Wed
|
05-Oct
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
06-Oct
|
(#4)
|
1250
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
07-Oct
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
08-Oct
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
09-Oct
|
|
|
|
|
85
|
km
|
am
|
60
|
mins
|
pm
|
|
14
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
10-Oct
|
(#9)
|
1500
|
m
|
am
|
50
|
km
|
pm
|
|
|
|
|
Tue
|
11-Oct
|
(#14)
|
2500
|
m
|
am
|
|
|
|
Quality Day (3 x 800/400)
|
|
|
|
Wed
|
12-Oct
|
|
|
|
|
Quality Day
|
|
|
|
|
|
|
Thu
|
13-Oct
|
Quality Day
|
|
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Fri
|
14-Oct
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
15-Oct
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
16-Oct
|
|
|
|
|
80
|
km
|
am
|
60
|
mins
|
pm
|
|
15
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
17-Oct
|
(#7)
|
1500
|
m
|
am
|
50
|
km
|
pm
|
|
|
|
|
Tue
|
18-Oct
|
(#15)
|
2500
|
m
|
am
|
|
|
|
Quality Day (4 x 800/400)
|
|
|
|
Wed
|
19-Oct
|
|
|
|
|
Quality Day
|
|
|
|
|
|
|
Thu
|
20-Oct
|
Quality Day
|
|
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Fri
|
21-Oct
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
22-Oct
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
23-Oct
|
|
|
|
|
80
|
km
|
am
|
60
|
mins
|
pm
|
|
16
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
24-Oct
|
(#8)
|
1500
|
m
|
am
|
50
|
km
|
pm
|
|
|
|
|
Tue
|
25-Oct
|
(#14)
|
2500
|
m
|
am
|
|
|
|
Quality Day (5 x 800/400)
|
|
|
|
Wed
|
26-Oct
|
|
|
|
|
Quality Day
|
|
|
|
|
|
|
Thu
|
27-Oct
|
Quality Day
|
|
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Fri
|
28-Oct
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
29-Oct
|
(choice)
|
1000
|
m
|
am
|
|
|
|
90
|
mins
|
am
|
|
Sun
|
30-Oct
|
|
|
|
|
80
|
km
|
am
|
60
|
mins
|
pm
|
|
17
|
|
Begin Taper
|
|
|
|
Begin Taper
|
Begin Taper
|
|
|
||
|
Mon
|
31-Oct
|
|
|
|
|
|
|
|
|
|
|
|
Tue
|
01-Nov
|
(#15)
|
2500
|
m
|
am
|
|
|
|
60
|
mins
|
pm
|
|
Wed
|
02-Nov
|
|
|
|
|
50
|
km
|
pm
|
|
|
|
|
Thu
|
03-Nov
|
(#9)
|
1500
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Fri
|
04-Nov
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Sat
|
05-Nov
|
(choice)
|
1000
|
m
|
am
|
|
|
|
75
|
mins
|
pm
|
|
Sun
|
06-Nov
|
|
|
|
|
80
|
km
|
am
|
|
|
|
|
18
|
|
|
|
|
|
|
|
|
|
|
|
|
Mon
|
07-Nov
|
(#7)
|
1500
|
m
|
am
|
|
|
|
40
|
mins
|
pm
|
|
Tue
|
08-Nov
|
(Travel Day)
|
|
|
(Travel Day)
|
km
|
|
(Travel Day)
|
|
||
|
Wed
|
09-Nov
|
(choice)
|
1000
|
m
|
am
|
65
|
km
|
pm
|
30
|
mins
|
pm
|
|
Thu
|
10-Nov
|
|
|
|
|
35
|
km
|
pm
|
|
|
|
|
Fri
|
11-Nov
|
15 mins easy
|
am
|
15 mins
|
|
30
|
mins
|
walk
|
|||
|
Sat
|
12-Nov
|
|
|
|
|
|
|
|
|
|
|
|
Sun
|
13-Nov
|
|
Race Day
|
|
|
|
Race Day
|
|
|
Race Day
|
|
|
Totals
|
125
|
|
82
|
km
|
2965
|
km
|
|
141
|
hrs
|
|
|
|
1688
|
km
|
||||||||||
2011 Shepparton 70.3 Training Plan
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