Getting things going again

Plan for this year is to do all sprint distance events so I'm readjusting my training plan to reflect this change. Gone are the 2+ hour rides and 8+ mile runs. I'm implementing a modified Daniel's 5K to 15K running plan consisting of 2 or 3 quality days/week and will add 1 or 2 easy runs as bricks to get the miles. My body can't handle the abuse of running every day nor do I see a benefit for racing sprints. Goal for running is a 5K time of 19:15 or less.

For the bike, I'm strictly focusing on raising FTP and each workout will be no longer than 1 hour unless I'm doing a group ride. Goal is to be able to ride for 1 hour at 285+W or 20' @ 315+W. Today my HOP consisted of 15' @ 185W, 25' @ 235W, and 20' @ 282W all done as a continuous effort. Tomorrow I'll shoot for 15' @ 185W, 40' @ 270W and 5'@ 285W - again, all continuous.

Swimming distance will be cut back as well but not as much. Early focus will be on 10 x 50's with shorter rest periods between reps as the weeks go by and then move to 10 x 75's, and 5 x 100's as the season progresses.