WU: Run 9k warm up BEFORE bike
MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
CD: At least 10' of walking easy.
9k (6.59m)
3k (1.86m)
** Had to do the bike yesterday. 9K in Z1 then fuel/water/stretch. Then my sets of 3K. Good workout.
See run brick above first!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** Had to break up the bike/run brick and move the bike up a day. I hate night shift! Plus we're due for more rain tomorrow and I can swim/run inside if need be.
Swim
1h 00m
3150.00 yards
-----
WU: 400
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100)
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
Swim 200 ez.
Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200
Strength
15m
Calories out: 4783 From lifestyle:2580, From activities:2202
WU: 1000 swim & 4x100 on :20 rest.
MS: 3x800 on :30 rest.
After last 800, you are going to pull an easy 300.
Last set is 8 x25 on 1:00 as fast as you can.
CD: 200
Bike
1h 21m 06s
20.42 miles
15.11 Mi/hr
Breakthough: Tempo intervals.
WU: 10
MS: On road or trainer. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10
Run
47m 34s
4.72 miles
10m 04s /Mi
WU: 15'
MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
CD: 15' Z1
Calories out: 4871 From lifestyle:2573, From activities:2298