preparation period 1

Transition phase complete.
Now that my transition phase is over I'm ready to enter a 4 week preparation period. My aim here is to build up a basic weekly structure consisting of 5-6 runs, 4 bikes and 2 swims. All my sessions will be easy to Aet with maybe 1 session each week being devoted to some interval work at a higher intensity.
Over the next 4 weeks I'll spend time fine tuning my basic weekly structure to allow me to find my grove. My aim is to be able to complete each weeks targets consistently over the next 20 weeks leading up to the 1/2 IM at Port Macquarie ('b' race).
Since I still feel as though I'm recovering from a foot injury I will limit the length of my running to around 40-50 minutes in duration until I am completely injuiry free. I will follow the following run progression
week 1: 4 runs of 30-50 minutes (30, 40, 30, 50),
week 2: 5 runs of 30-50 minutes (30, 40, 30, 30, 50)
week 3: 6 runs of 30-50 minutes (40, 30, 40, 30, 30, 50)
week 4: 5 runs of 30-40 minutes (30, 30, 40, 30, 30)
My cycling will start at 4 sessions per week with an emphasis of increasing the volume each week as follows
week 1: 4 rides (1.5, 2, 1.5, 3)
week 2: 4 rides (1.5, 2.5, 2, 3.5)
week 3: 4 rides (1.5, 3, 2, 4)
week 4: 4 rides (1.5, 2, 1.5, 3)
There will be no focus on swimming through winter. I'll aim for around 1-2 sessions per week when I can fit them in.
During the perparation period my main emphasis is to
Increase my run frequnecy to improve durability and form.
Improve bike strength to push a bigger gear on the flats.
Develop a training plan that will encourage consistnecy through winter and targets my limiters.

Fluro