This is my plan starting Monday, 8th October.
According to the book it's a rest day, in fact, according to the book there's three rest days this week, but that ain't happening, buddy.
I'm used to one rest day a week, maximum two. Plus, as I am off work tomorrow, I want to make the most of it and get to the pool. At the moment I may not be able to get all the planned swims in, but a new pool is being built near where I work, which will make it easier.
The bike workouts in the intermediate program total 2 hours for the first week, spread over three days. My work commute varies according to where I have to be, but generally will total about 100 miles a week, and so I don't have much choice but to do that for the minute. Plus, I like to take my road bike out too, so will add that in. From what I've gathered from others the bike is the most important element, so am happy to concentrate on that. Plus I've spend so much bloody money on bikes and stuff, I ought to.
Monday - 1 hour swim, 15 min run.
Tuesday - 20 mile 'fun' road bike, 15 min run
Wednesday - 1 hour swim, 30 min run
Thursday - 30 mile bike
Friday - Rest.
Saturday - 30 mile bike
Sunday - 30 mile bike