Next race - Minnesota AR Spring Thaw: Training plan

Seven weeks until the race.  I need to maintain my running fitness, improve my biking fitness a bit, and reacquaint myself with the kayak without giving up my new-found swim fitness.  I spent a bit of time trying to sort out a good training schedule and here's what i came up with:

week 1 - 3 hours

• tu: run (~30) 10 min WU, 2 mile hard tempo (set v-dot), 10 min WD
• we: Swim (15 min steady pace, Z2/3, negative split) 
• th: bike: indoors, rollers, 1 hr.
• Sa/su: Run (~1:15) - M and T paces (turtle river

week 2 - 3 hours

• tu: Bike, rollers (30) - speed work
• we: swim  - 4 x 100 Work intervals
• th: Run, 1 hour, M pace (under 7 min miles) - outside
• sa/su - bike, outside - 1:15, Zig Zags [at cabin

week 3 - 3 hours

• tu - Run (1 hour):  20 min M, 20 T, 20 M
• we - Swim (3 x 200 WI)
• th - Bike (1 hour):  20 min M, 20 T, 20 M 
• Su - Paddle, 45 - stroke work, shoulder test (take it easy!)

week 4 - 2.5 hours

• Tu - Run, 50 - 10/30/10 M/t/M
• th - Bike (50) - 10/30/10 M/T/M 
• sa/su - paddle (50) 20/10/20 E/T/M (if shoulder allows)

week 5 - 3.5 hours

• tu: Run (1:05 - 9+ miles, long run, with 4 x 1/2 mile @ 6 min pace during, 1/2 mile RI)
• we: Swim (15 min straight swim)
• th: Bike (1:05 - 23+ miles, with 4 x 1 mile @ 22.5 mph+ pace)
• sa - Paddle, 1:05.  15 min E, then alternate T/E every 5 minutes, 10 WD @ M

week 6 - 4.5 hours

• tu: Run 1:25 - aim for 12+ miles.  nice long run, no intervals
• we: swim (250 WU, 500 tempo, 250 WD)
• th - Bike, 1:45 (indoors or out - steady ride in Z3)
• sa - paddle, 1:05 - nice Z2/3 paddle, continuous. 

week 7 - 1.5 hours + race

• tu - run (30)
• we - paddle (30)
• th - bike (30 - mt bike)

I've also decided to start using Vdot  training zones instead of the 1-5 categories that i'd taken from Joe Friel's triathlon training bible.  The capital letters (T,M,E) refer to these new training zones as given on the page accessible by following the link.  I may not stick to the plan exactly (for example today i was slated to ride for an hour on my rollers, but one of my boys is home sick so it makes a home workout difficult - i'll attend a 1 hour cycling class instead) - but am a stickler for schedules so should come pretty close.  

One more brief bit of news - noticed a sudden jump in my swimming yesterday - completed a straight 1000 yds in about 14:15.  guess the few weeks of swimming intervals must have worked!