12 Week Half IM breakdown

On January 14 I will begin a 12 week Half IM training plan in preparation of the Lonestar 70.3 in Galveston. It is a hybrid plan split between a traditional, volume-based plan and Crossfit/Crossfit Endurance. I have done 3 Half Ironman triathlons, 1 traditional and 2 hybrids and feel like I have a pretty good feel for the 12 weeks.

One thing I like about it is that the long distance sessions are all the same which means I can measure my fitness against years past -- and it's not boring since I do those workouts no more than once a year.

So it will include 10 sessions per week: 2 crossfit WODs, 3 crossfit endurance wods*, 5 traditional sessions**.

*CFE broken down into 1 short interval and 2 long interval sessions per week, rotating between the 3 disciplines (bike short, run and swim long; run short, bike and swim long, etc...)

**1 long run, ride and swim per week, the remaining 2 "traditional" sessions will rotate between run/bike, swim/run, bike swim and be somewhere between 30-90 minute workouts depending on what that week calls for.

Heading into the 12 weeks, the only issues I'm having are my right knee and right shoulder. I took last week off and am hoping the knee is stiff because I haven't been using it. We'll see....

Been icing and stimming religiously....

And I'm also ridiculously heavy. Don't know if it's due to the diet change or taking the week off. I don't feel or look heavy in the mirror, but the scale doesn't lie. Haven't weighed what I weigh right now in about 8 years. I have some theories...hoping it starts to go back down as I ramp up my training volume. Clothes all fit the same -- so I'm a little perplexed right now. But that's the fun of BIOHACKING!!!