In K.C.

WORKOUTS

• 5/8 3 mile run
  
• 5/9 day off (hamstring)
  
• 5/10 day off (hamstring)
  
• 5/11 350 warm-up, 1650 freestyle, 350 cool-down
  
• 5/12 72 mile bike
• 5/13 day off (recovery)
• 5/14 46 mile bike
• 5/15 Swim: 350 warm-up, 250 w/Techpaddles, 7 x 100 freestyle, 7 x 50 sprint, 100 w/kickboard, 350 cool-down; 24 mile spin w/8 x 90sec "hills", 3min recoveries
• 5/16 3 mile run w/6 x 1min hills, 2min recoveries
• 5/17 day off (recovery)
• 5/18 46 mile bike
• 5/19 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 Fartleks, 6 x 50 sprint, 100 w/kickboard, 150 w/pull buoy, 350 cool-down
• 5/20 Brick: 22 mile bike, 3 mile run
• 5/21 day off (Mandy sick)
• 5/22 7.5 mile run
• 5/23 day off (wedding in K.C.)
• 5/24 day off (sick)
• 5/25 day off (sick)
• 5/26 Swim: 350 warm-up, 250 w/Techpaddles, 6 x 200 freestyle, 9 x 50 sprint, 50 w/kickboard, 350 cool-down; 4 mile run
• 5/27 day off
• 5/28 3 mile run w/8 x 1min hills, 2min recoveries