Sunday Jan 27 |
 | Ronning 1:10:00 [3]14 km (5:00 / km) | |
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| Jog through Adelaide city streets and the TDU Kermesse circuit |
Saturday Jan 26 |
| Cycling 3:30:00 [3]80 km (2:38 / km) | |
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| Bike from Mclaren Vale to Willunga, then Willunga to Adelaide. |
| Ronning tempo 32:00 [4]8 km (4:00 / km) | |
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| Jog then 2 * 3.5min tempo on the rail trail in the vineyards |
Friday Jan 25 |
| Ronning 1:47:00 [3]22 km (4:52 / km) | |
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| Jog from Mclaren vale to Moana beach, swim, then back to McLaren vale |
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| C • Maslin's Beach would be more your style! 3 |
| Swimming 3:00 [3]0.2 km (15:00 / km) | |
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| Swim at the beach catching a few tiny waves. |
| Cycling 50:00 [3]18 km (2:47 / km) | |
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| Ride along the rail trail Mclaren vale to Willunga, dancing to Chunky Custard, drunken ride back. |
Thursday Jan 24 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog through Willunga and Mclaren vale vineyards |
| Cycling 3:30:00 [3]80 km (2:38 / km) | |
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| Ride from McLaren vale through Willunga to TDU KOM at Sellicks Hill and back |
Wednesday Jan 23 |
| Ronning tempo 40:00 [4]9 km (4:27 / km) | |
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| Jog along the rail trail including 2 * 5min tempo runs |
| Cycling 4:30:00 [3]90 km (3:00 / km) | |
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| Ride from Mclaren vale to Hahndorf stge of TDU and back over the range. |
Tuesday Jan 22 |
| Ronning 1:05:00 [3]13 km (5:00 / km) | |
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| Jog through the Mclaren Vale vineyards picking wild fruit (almonds, peaches, grapes). |
| Cycling 45:00 [3]16 km (2:49 / km) | |
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| Ride to Willunga and back for coffee and a muffin |
Monday Jan 21 |
| Cycling 2:30:00 [3]50 km (3:00 / km) | |
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| Ride from Glenelg to Mclaren Vale |
| Ronning tempo (Marathon tempo) 1:13:00 [4]17 km (4:18 / km) | |
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| Jog along linear trail from Glenelg, then 6 x 2-6min at marathon tempo pace. |