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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
12 Weeks & Counting...
Kitsap Tri Babe
Triathlon Training Schedule 2009

***Lake Swims will take place Tuesdays at Wildcat Lake on Holly Rd from 7:30-8:30 a.m. or from 7:30-8:30 p.m.***
*** A "Brick" is a bike ride followed by a run/walk). These will depart from the Evergreen Lutheran Church in Seabeck (West end of Holly Road) on Saturdays beginning at 8:30a.m. ***

Week 12
Date: 5/25-5/31
 Rest
 Rest
 Stretch & Strength
 Pool Swim - 15 lengths
 Bike Ride (20 min)
 Run/Walk (15 min)
 KCMSF FUN RUN

Week 8
Date: 6/22-6/28
 Rest
 Stretch & Strength
 Pool Swim~interval
LAKE SWIM-2 laps/7 lengths
 Bike Ride (40 min)
 Run/Walk~interval
 BRICK (8/2)

Week 4
Date: 7/20~7/26
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM-4 laps/11 lengths
 Bike Ride (60 min)
 Run/Walk~interval
 BRICK (12/3)


Week 11
Date: 6/1-6/7
 Rest
 Stretch & Strength
 Pool Swim - 20 lengths)
 LAKE SWIM- orientation
 Bike Ride (25 min)
 Run/Walk~interval
 BRICK (5/1)

Week 7
Date: 6/29~7/5
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM- 3 laps/8 lengths
 Bike Ride (45 min)
 Run/Walk~interval
 BRICK (9/2)

Week 3
Date: 7/27~8/2
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM-5 laps/12 lengths
 Bike Ride (65 min)
 Run/Walk~interval
 BRICK (13/3)

Week 10
Date: 6/8-6/14
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM- 1 lap/5 lengths
 Bike Ride (30 min)
 Run/Walk~interval
 BRICK (6/1.5)

Week 6
Date: 7/6~7/12
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM- 3 laps/9 lengths
 Bike Ride (50 min)
 Run/Walk~interval
 BRICK (10/2.5)

Week 2
Date: 8/3~8/9
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM-5 laps/13 lengths
 Bike Ride (70 min)
 Run/Walk~interval
 MINI TRIATHLON (@Wildcat Lake)
Week 9
Date: 6/15-6/21
 Rest
 Stretch & Strength
 Pool Swim~interval
 LAKE SWIM- 2 laps/6 lengths
 Bike Ride (35 min)
 Run/Walk~interval
 BRICK (7/1.5)

Week 5
Date: 7/13~7/19
 Rest
 Stretch & Strength
 Pool Swim-interval
 LAKE SWIM- 4 laps/10 lengths
 Bike Ride (55 min)
 Run/Walk~interval
 BRICK (11/2.5)


Race Week!!! 8/10-8/16

 Monday: Easy Stretching/Yoga Class
 Tuesday: Lake Swim (10 lengths)
 Wednesday: Easy Pool Swim (20-30 lengths)
 Thursday: Easy Bike (30-45 minutes)
 Friday: Easy Run/Walk (20-30 minutes on road or trails)
 Saturday: Danskin Expo & Carbo Load Dinner w/Tri Turtle
 Sunday: Danskin Triathlon! You CAN do it!!!

~ Copyright 2009 Lisa J. Ballou

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