Pumpkinman Training

I've had some very productive weeks since Yuba adding volume, but not overtraining.  The key for me is to find that place where I am getting stronger through proper training and REST.  Most weeks build from Monday - Saturday with a solid rest days on Friday and Sunday.  I have followed this training schedule for the past couple weeks and will do so until October 15-20 when I will reduce volume.  

MONDAY 
AM: Vitality gym for strength / conditioning - focusing on hip strength / core strength.  
PM: 4x 500 meter freestyle swim training 

TUESDAY
AM: 30-40 mile ride (usually Emigration or Mill Creek Canyons.  
PM: 2x 5k runs @ a 23:00 pace (or a progressive pace) w/ a 5:00 rest between efforts. 

WEDNESDAY 

AM: Vitality gym for strength / conditioning - focusing on hip strength / core strength.  
PM: Run for 7:00 minutes @ a 7:00 minute mile pace followed by 3:00 minutes of walking repeated 4 times.  Or if my legs are not ready to run I have been doing the same progression on the stair master.  

THURSDAY
AM: 30 mile ride up Emigration Canyon at a "hard" pace (usually 33:00-31:00 minutes to the top).  Followed by a 23:00 minute paced 5K. 

FRIDAY
rest 

SATURDAY
BRIKE effort: 2x Emigration Canyon or Mill Creek Canyon to the winter gate x2 followed by an 8-9 mile run @ a 8:00 minute mile pace.