- Time: 1h 30m
- 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
- Time: 45m
- Race-specific
- wu: 2 x 150, swim, back
- main: 600, then 6 x 100.
- cd: 2 x 125 easy
- Time: 30m
- 30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.
- Time: 30m
- Speed day
- wu: 3 x 200 - swim, kick, pull
- main: 16 x 50 odds RPE 4, evens RPE 8-9
- cd: 150 easy
- Time: 1h 00m
- 60min. 15 wu/wd. 30min tempo at RPE7-8. If you can find a 10K race this weekend, swap this workout with Sunday and race instead. Race should be all out.
- Time: 3h 00m
- 3 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
- Time: 20m
- 20 minute recovery run after the bike at RPE 2.
- Time: 30m
- 30 minutes at RPE 4-5.
- Time: 1h 30m
- 90 minutes at RPE 3 using race nutrition/hydration plan.
Day 106
Day 107
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 108
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 109
![](/img/tot03.png)
RUN
Day 110
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 111
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 112
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week __________ If you can find a 10K race this weekend, swap this workout with Thursday and race instead. Race should be all out.
![](/img/tot03.png)
RUN
Continuing our intensity and bricks this week. Lots of work, but also lots of rest...