About me continued...

Components of Fitness	wk 1	wk 2	wk 3	wk 4	wk 5	wk 6	wk 7	wk 8	wk 9	wk 10	wk 11
CRF	3 x 30	3 x 40	4 x 40	3 x 40	4 x 50	2 x 60, 1 x 90, 1 x 100	2 x 60, 2 x 120	1 x 90, 1 x 120	2 x 60, 2 x 100, 1 x 120	1 x 60, 1 x 120	1 x 60 + race
CRF	2x30	2x30	2x30	2x40	2x40	2x40	1x45		1x45	2x45	1x60
Muscular Endurance	2x45	2x45	2x45	1x40	1x40	1x40		2x45		1x45	1x45
Muscular Strength				1x30	1x30	1x30	2x30	2x30	2x30	1x30	1x30
Body Composition	1x20	1x20	1x20	2x20	2x20	1x20	1x30	2x20	1x20	2x20
Loading		wk 1	wk 2	wk 3	wk 4	wk 5	wk 6	wk 7	wk 8	wk 9	wk 10	wk 11
Planned	time (mins)	170	170	170	190	190	170	135	190	125	205	135
	Average RPE	7	6	8	6	6	8	6	8	8	6	9
	Daily Load	1,190	1020	1360	1140	1140	1360	810	1520	1000	1230	915
Actual	time (mins)	150	150	150	170	170	170	135	180	125	205	135
	Average RPE	7	6	8	6	6	8	6	8	8	6	9
	Daily Load	1050	900	1200	1020	1020	1360	810	1440	1000	1230	915