Previous training plan (Vineman 2004 )							Next training plan (Vineman 2005 )
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week							Bike:
(Oct 11-17)							24.8mi
							Wildflower course
							Run:
							6.2mi
							Wildflower course
Week		Run:			Run:		Run:
(Oct 18-24)		3.0mi			3.0mi		3.0mi
		"the box"			"the box"		"the box"
Week
(Oct 25-31)
Week			Run:				Race Day
(Nov 1-7)			3.0mi				0.5km swim
			"the box"				20km bike
							5km run
Week		Run:				Run:
(Nov 8-14)		3.0mi				3.0mi
		"the box"				"the box"
		1.5mi
		"the block"
Week	Run:		Run:			Run:
(Nov 15-21)	3.0mi		2.8mi			3.0mi
	"the box"		"to the office"			"the box"
Week	Run:			Run:			Run:
(Nov 22-28)	3.0mi			3.0mi			3.0mi
	"the box"			"the box"			"the box"
Week							Run:
(Nov 29-Dec 5)							3.0mi
							"the box"
Week							Run:
(Dec 6-12)							3.0mi
							"the box"
Week		Run:			Run:		Run:
(Dec 13-19)		3.0mi			1 mi easy		3.0mi
		"the box"			2.75 mi hard		"the box"
					.75 mi easy		Bike:
							45 minute spin
Week						Run:
(Dec 20-26)						3.0mi
						"the box"
Week						Run:
(Dec 27-Jan 2)						2.8mi
						"to the office"
Week 16		Run:	Bike:	Run:
(Jan 3-9)		1mi easy	5min @ 70c	1mi easy
		1.25mi mod	5min @ 80c	1.25mi mod
		1.25mi race	5min @ 90c	1.25mi race
		1mi easy	5min @ 95c	1mi easy
			5min @ 100c
			5min @ 95c
			5min @ 90c
			5min @ 80c
			5min @ 70c
Week 15		Run:	Bike:	Run:	Bike:	Run:	Bike: (River Road)
(Jan 10-16)		1mi easy	5min @ 70c	1mi easy	5min @ 70c	.75mi easy	29 mi
		1.25mi mod	5min @ 80c	1.25mi mod	5min @ 80c	.75mi hard	1:38:35
		.75mi easy	5min @ 90c	.75mi easy	5min @ 90c	.25mi mod
			5min @ 95c		5min @ 95c	1.5mi hard
			5min @ 100c		5min @ 100c	.75mi easy
			5min @ 90c		5min @ 95c
			5min @ 80c		5min @ 90c
			5min @ 70c		5min @ 80c
					5min @ 70c
Week 14		Bike:	Swim:	Bike:	Run:	Bike: (Geysers Road)	Run: (Spring Lake)
(Jan 17-23)		5min @ 70c	400yd W/U	5min @ 70c	2.8mi easy	54.29mi	6.75 mi mod
		5min @ 80c	200yd pull	5min @ 80c		4:11:35
		5min @ 90c	200yd pull (breast)	5min @ 90c
		5min @ 95c	5x 25 sprint, 75 mod	5min @ 95c
		5min @ 100c	3x 25back	10min @ 100c
		5min @ 90c	25 breast	1min @ 80c
			25 free	4min @ 80c
			200yd C/D	5min @ 80c
Week 13	Swim:	Bike:	Swim:	Run:	REST	Bike: (Cotati-Tomales Loop)	Run: (Valley Ford)
(Jan 24-30)	250 yd W/U	5min @ 70c	200yd W/U	4.0mi mod		43.62 mi	5.5 mi mod
	4x50yd kick	5min @ 80c	2x50 kick			2:59:30
	30 min timed swim	5min @ 90c	50 pull
	54 laps = 1350yds	6min @ 100c	50 swim
	50yd C/D	4min @ 90c	5x 25 head-up free
		5min @ 80c	25 breast
			25 back
			25 free
			8x25yd hard
			100yd C/D
Week 12	Swim:	Run:	Swim:	Bike:	Run:	Bike: (St Helena/Calistoga)	REST
(Jan 31-Feb 6)	400 yd W/U	0.75mi easy	200yd W/U	10min @ 70c	.75mi easy	52.29 mi
	3x 200 pull	1.0mi hard	(workout)	40min @ 85-95c	.75mi mod	4:50:49
	100 kick	0.5mi mod	200yd C/D	10min @ 70c	.5mi easy
	9x 50 sprint	2.25mi hard			2.0mi hard
	100 C/D	0.5mi mod			.5mi easy
Week 11	Swim:	REST	Swim:	Bike:	REST	Bike: (Sweetheart ride)
(Feb 7-13)	400yd W/U		400yd W/U	10min @ 75c (2-1)		40.02mi	Race Day
	200 kick		4x50	2min @ 80c (2-2)		2:58:02	10km run
	8x50 on 1:00		4x50 (25 hard/25 easy)	2min @ 85c (2-3)
	2x 50 kick		4x50 hard	2min @ 90c (2-4)			49:49
	6x50 hard		100 kick	2min @ 95c (2-5)
	100yd C/D		4x75	2min @ 100c (2-6)
	Run:		4x75 breast	1min @ 105c (2-7)
	1.5mi easy		200 C/D	2min @ 100c (2-6)
			Run:	2min @ 95c (2-5)
			1.5mi mod	2min @ 90c (2-4)
				2min @ 85c (2-3)
				2min @ 80c (2-2)
				10min @ 75c (2-1)
Week 10	REST	REST	Run:	REST	Bike:	Swim:	Bike: (Wildflower)
(Feb 14-20)			0.75mi easy		10min @ 75c (2-1)	15min	40km
			1.0mi hard		2min @ 80c (2-2)	cold cold cold cold
			0.5mi mod		2min @ 85c (2-3)	brrrrrrrr!
			1.25mi hard		2min @ 90c (2-4)	Run:
			.25mi easy		2min @ 95c (2-5)	10km mod
			0.75mi hard		2min @ 100c (2-6)
			0.5mi mod		2min @ 100c (2-6)
					2min @ 95c (2-5)
					2min @ 90c (2-4)
					2min @ 85c (2-3)
					2min @ 80c (2-2)
					10min @ 75c (2-1)
Week 9	REST	Run:	Swim:	Run:	REST	Bike: (Vineman loop)	REST
(Feb 21-27)		0.7mi easy	1000yd W/U	3.1mi hard		49.90mi
		1.0mi hard	2x50,75,100 br, free	(25 min)		3:07:33
		2.5mi mod	100yd C/D
Week 8	REST	REST	Swim:	Bike:	REST	Run:	Bike:
(Feb 28-Mar 6)			400yd W/U	6min @ 80c (1-5)		3.1mi mod	35 mi
			500yd kick	3min @ 90c (2-4)		(25 min)
			50yd pull (drag)	3min @ 80c (2-5)
			200yd pull	2min @ 80c (1-5)
			50,75,100 breast	3min @ 90c (2-4)
			100,75,50 free	3min @ 90c (2-5)
			300 C/D	2min @ 80c (1-5)
			Run:	3min @ 95c (2-4)
			3.1mi mod	3min @ 95c (2-5)