I've been dinking around with WKO, and it has way too many options for what I want. Basically I want something to detail out my cross workout plan (below) and so I can compare what I've planned versus what I've done.

Am I missing something with WKO that makes it easy to use or is there another site that would work for me? I was BOP (back of pack) fodder in the Cat 4's last year, hoping to stomp a few more people this season. I've been "racing" triathlon's this summer, so my bike specific muscles are so-so, but fitness is better than it's been in a long time.

Feel free to comment on my plan as well

Monday: rest/active recovery/core
Tuesday: 45 mins w/intervals (Tabatas most likely)
Wednesday: 30 minutes skills/weights/core
Thursday: 45 mins w/ intervals (2x20's)
Friday: 30 min run
Saturday: 60-120 minute "endurance" ride (Zone 2/3)
Sunday: Race/race sim

I'll gradually increase WO/ride times as my legs wake up, but probably following the <10% weekly increase that I've learned about in Tri. I have a Spinerval DVD that is pretty intense (No Slackers, one of the one's from the 1990's) that seems pretty good too.

I hope to get a coach/training camp for 2011, but this year is focused on learning more (I only did 4 races in 2009) and getting in some solid races. Hopefully enough to graduate to Cat3's at some point in 2011.

This all being said, I am a father of two young boys, and husband to a marathon runner (she has her own training needs), so I can't dig in 15 hours a week, but I don't know why you would need that for 30 minute races.