Day 113

Day 114

BIKE

• 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

RUN

• Time: 45m

• 45 minute easy run at RPE 3

Day 115

RUN

• Time: 1h 00m

• 60 min at RPE 3. When finished with run, do 6 x 20 second strides.

SWIM

• Time: 30m

• Recovery swim
• 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
• 150 easy

Day 116

BIKE

• Time: 2h 00m

• 2 hours, RPE 4-5 with some hills.

Day 117

BIKE

• Time: 1h 30m

• 90min at RPE 3-4

SWIM

• Time: 30m

• Recovery
• 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)

Day 118

SWIM

• 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.

Day 119

RUN

• Time: 1h 30m

• 90 minutes. Remember when 90 minutes was the hard long run?! Optional race.