- Time: 1h 15m
- 75 minutes tempo
- Wu: 10 spinning at RPE 3
- main: 7x (5t,3r) 3t at RPE5, 3r at RPE2
- cd: continue cool down until 75 minutes are up. RPE 2
- Time: 45m
- 45 minute easy run at RPE 3
- Time: 1h 00m
- 60 min at 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: 2h 00m
- 2 hours, RPE 4-5 with some hills.
- Time: 1h 30m
- 90min at RPE 3-4
- Time: 30m
- Recovery
- 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)
- Time: 1h 00m
- 60min continuous, using wetsuit if you will be doing in race. Also do swim in morning if possible. Note nutrition habits/needs as well as details like morning toliet routines anticipated.
- Time: 1h 30m
- 90 minutes. Remember when 90 minutes was the hard long run?! Optional race.
Day 113
Day 114
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 115
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 116
![](/img/tot02.png)
BIKE
Day 117
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 118
![](/img/tot01.png)
SWIM
Day 119
![](/img/tot03.png)
RUN