The programme has 6 grades, each of which lasts 2 weeks.
Each grade has 7 exercise sessions...each possible combination of the three triathlon disciplines, with 3 "easy" sessions of 1 discipline, 2 medium sessions of 2 disciplines and 1 hard session with all 3.
These sessions form the basic training - the minimum if you like. I can then add anything I want to on top. As the sessions spread over 2 weeks, that's 4 sessions in week 1 of a grade, and 3 sessions in week 2. On Wednesdays I do my PT sessions, so that's on top. Also, once the session is done I can carry on, but free to do what I feel like.
Yesterday was the easy start with Cycling only. The target is 30 minutes of alternate slow and fast music tracks. Slow tracks are at c. 90 bpm while fast ones are at c.100 bpm. Around 8 tracks are needed in total to fill the 30 minute slot. I did about 35 minutes on the spin bike in total, then foam-rollered my calf, then hit the treadmill for 15 minutes.
Today I start swimming again...I haven't swum for quite a long time. The target is 30 lengths, alternate crawl and breaststroke.
I am considering running to the pool and back (about 2 miles each way) as extra training, but will probably take that as it comes this evening when it's time to head for the pool.
Future grades step up the interval pace each time, so grade 2 is the same as grade 1 but with 1 slow track followed by 2 fast tracks (for cycling and running) and 1 breaststroke/2 crawl for swimming. After 3 grades, the distance steps up instead of interval ie up to 40 minutes/40 lengths. By grade 6 and the end of the programme I will be on 1 slow/5 fast at 40 minutes. On my hard session at the end that will be c. 2 hour training session...so I reckon that should have me ready to go for the real thing.
Workout track of the day: None. I don't have a waterproof MP3 player (yet!). Need to lose another 2kg for that one!
Although if I do run to the pool it will be: "All over again" by Kate Rusby (70 bpm - can double up for a 140 bpm running pace).