Entrainement1

Month	Swim	Bike	Run
January 2006		90 km	74 km
February 2006	5400 m	242 km	79 km
March 2006	4000 m	313 km	48 km
April 2006	11400 m	426 km	45 km
May 2006	8300 m	195 km	36 km
June 2006	800 m	115 km	22 km

Really hard to train at the moment with the heat!
Swim - Between 6:30 & 7:30 AM

After 3 months of training:
Swim: From 11:40, I'm around 10:00 for 500 m (I would be happy with 09:00...)
Bike: I didn't find THE aero position yet !
Run: Really hard to switch from half-marathon pace to 5K pace... I'm working on it !
Transition: Better but I need to work on it more.

In the evening, between 08:00 PM & 10:00 PM - 2 to 3 training per week - 1 distance / 2 Technique

All workouts include:
5-10 minutes of easy swimming and kicking to warm-up
5-10 minutes of easy swimming to cool-down

Workout 1 - Technique - 10 x 100 - 10 seconds rest
Workout 2 - Long Swim for 20:00 to 30:00
Workout 3 - Technique & Power Swim - 12 x 50 -1:00 rest
Alternate 50's - one maximum effort, one minimum (but steady) effort with using the minimum number of strokes.

Bike
Monday - 1 hour
Thursday - Brick with the club - Bike 01:00 / Run 00:30
Saturday - Between 01:00 & 01:30 - Distance

Mountain Bike
Week-end / With family