- Time: 1h 30m
- Distance: 11.00 miles
- Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
- Time: 55m
- Distance: 2600.00 yards
- MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
- CD: 100
Day 109
RUN
SWIM