• Week 1
    Print Week

    • Day 113

    SWIM
      • Race-specific
      • wu: 4 x 250 (Swim, Kick, Back, Swim) 6 x 50, fast.
      • main: 1900 ladder. Start with 300, then 275, 250, etc.. Until 25. Start pace about RPE 4. Increase pace each set until finish
      • cd: 200 easy
      Comments and Definitions

      Tough, tough week...

      Day 114

      BIKE
      • Time: 1h 20m
      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

      RUN
      • Time: 50m

      Day 115

      SWIM
      • 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

      Day 116

      BIKE
      • Time: 30m
      • Recovery spin on trainer. Include a couple 30 second accelerations.
      SWIM
      • 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

      Day 117

      RUN
      • Time: 1h 20m
      • 80min at RPE4-5.

      Day 118

      BIKE
      • Time: 1h 00m
      • 40kTT. Find a 20-25mile course and hammer it! If out and back, maintain or negative split the 2nd half.

      Day 119

      BIKE
      • Time: 2h 00m
      • 2 hours at RPE 5.
      RUN
      • Time: 45m
      • 45 minutes at RPE 4.