Tuesday- Core by Brick

(warm-up)
stretch
ride 5 min easy

WORKOUT
45 min ride (spin class)
NO REST
15 min run at 10k race pace

THEN...

3 sets (NO REST)
20 "touch the skys"
20 side crunch (each side)
20 ball crunch
45 second bridge hold

Monday- 1 Week & Change

(warm-up)
Stretch
Hand-stands

WORKOUT
"FRAN" from www.crossfit.com

Then....

30 minutes as fast as possible (measure distance)

(cool-down)
jog 5 min
stretch

Tuesday- Establish Dominance

(warm-up)
stretch
hand stands

WORKOUT
21-15-9-15-21
Deadlifts (90#)
Pull Ups
Burpees
...For Time

(cool-down)
jog 5 min
stretch

Monday- 2 Weeks and Change

(warm-up)
5 underwater 25's on the 2 min

WORKOUT
Tabata swim

Then...

400-300-200-100
(with extra drag)
resting 1/4 as long as your work

(cool-down)
stretch

Friday- 5-5-5-5-5

This workout was taken from www.gymteleos.com

Deadlift 5 sets of 5, shooting for max weight

Then...
15 Barbell rolls (or wheel rolls)
10 Get-Ups on each arm with 30#db

3 sets

Tuesday- Run, Squat, and Push (Oh how I love my workout titles)

(warm-up)
jog 10 min
stretch

WORKOUT
Run 400 meters
50 squats
20 push ups

4 times through

workout taken from my brother's awesome site:
www.gymteleos.com

Monday- 3 Weeks & Change

(warm-up)
stretch
hand-stands

WORKOUT
Tabata Burpee
rest 4 min
5x3 min jump rope- max effort (1 min rest in between)
Tabata Squats
rest 4 min
3x1000m row- max effort (rest 2 min between)
Tabata Knees to Chest
DIE!!!!

(cool-down)
5 min jog
stretch

Saturday- Xango Triathlon

5 Jared Dugger M26 Highland UT

Swim 31:33 ------> avg 2:06/100 meters
T1 3:44
Bike 1:21:32 -----> avg 18.3 mph
T2 1:21
Run 56:45 -------> avg 9:07/mile

TOTAL TIME
2:54:52 (my PR!!!)

5th (out of 12) in Clydesdale category
150th (out of 187) in Male division

Here are a few pics of the action:


It was a little cold before the race


Me and Chelise


Me waiting for the awards (one that I didn't get)

Tuesday- Long Swim Day

taken from:
http://www.beginnertriathlete.com/Scott%20Herrick/halfim/Week06.pdf

(warm-up)
5 underwater 25's
stretch

WORKOUT
6 x 500's
even sets @ L3, odd sets @ L5

(cool-down)
stretch
sauna