World Long Course Duathlon Results and Sandra's Plan for the Week Oct 22-28 (week 8 of 13)

Plan for the Week:

Monday: 7 mile easy run and 2000 m swim as recovery
Tuesday: 12 mile easy run and weights
Wednesday: AM: 75 min trainer ride PM: 10 mile run with 6 miles steady state/ 8 strides
Thursday: Long Fartlek of 10 miles and 2000 m swim as recovery
Friday: 90 min trainer ride and weights
Saturday: AM: 10 miles consisting of a mixture of Hills/ Tempo / Hills
PM: 2000 m swim as recovery
Sunday: 22 mile long run

Total: Run 71 miles; Swim 6000 meters; Cycle 2 hrs 45 min


World Long Course Duathlon

Elite Males
JOERIE VANSTEELANT Finish 03:06:42 BEL
JAVIER GARCIA Finish 03:13:03 ESP
KOEN MARIS Finish 03:13:22 BEL
KENNETH RASMUSSEN Finish 03:14:55 DEN
AKSEL NIELSEN Finish 03:15:33 DEN


Elite Females
CATRIONA MORRISON Finish 03:34:56 GBR
MICHELLE LEE Finish 03:40:05 GBR
YVONNE VAN VLERKEN Finish 03:43:43 NED
LUCY SMITH Finish 03:45:11 CAN
ULRIKE SCHWALBE Finish 03:45:25 GER