- Time: 30m
- 30 minutes all in small chainring.
- Wu: 10 spinning at RPE 3
- main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
- cd: continue cool down until 30 minutes are up. RPE 2
- Time: 30m
- Easy run at RPE 3
- Time: 30m
- RPE 3. When finished with run, do 6 x 20 second
- strides.
- Time: 30m
- Recovery swim
- 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
- 150 easy
- Time: 30m
- More spinning like two days ago, all in small chainring.
- wu: 10minutes at RPE 3
- main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
- cd: 5 minutes at RPE 2
- Time: 30m
- Recovery
- 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)
- Time: 30m
- 1000m TT
- Time: 45m
- Freebie day!
- Run hard, easy, hills, race, trails for 45 minutes…you pick!
Day 106
Day 107
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 108
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 109
![](/img/tot02.png)
BIKE
Day 110
![](/img/tot01.png)
SWIM
Day 111
![](/img/tot01.png)
SWIM
Day 112
![](/img/tot03.png)
RUN