- Time: 1h 20m
- Time: 50m
- Time: 1h 00m
- Race prep
- wu: 250 continuous.
- main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- 1 x 1500, RPE 4
- cd: 150 easy
- Time: 30m
- Recovery spin on trainer. Include a couple 30 second accelerations.
- Time: 30m
- speed day
- wu: 250 continuous.
- main: 4 sets of (4x50 fast with 50 kick recovery). Rest 1min after each set.
- cd: 150 easy
- Time: 1h 20m
- 80min at RPE4-5.
- Time: 1h 00m
- 40kTT. Find a 20-25mile course and hammer it! If out and back, maintain or negative split the 2nd half.
- Time: 2h 00m
- 2 hours at RPE 5.
- Time: 45m
- 45 minutes at RPE 4.
Day 113
Day 114
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick/Transition practice again! 6 x (R 4:00, B: 10:00, R 4:00 ) This week, treat the first run as RPE3, bike at RPE7, 2nd run at RPE5
![](/img/tot03.png)
RUN
Day 115
![](/img/tot01.png)
SWIM
Day 116
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 117
![](/img/tot03.png)
RUN
Day 118
![](/img/tot02.png)
BIKE
Day 119
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Tough, tough week...