- Time: 55m
- Raise LT
- Race Specific
- 55
- WU: 10'
- MS: 6x5' at LT w/1' recovery.
- CD: 10'
- Time: 1h 30m
- Run Base
- Endurance
- 90
- Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Run Speed
- Speed/Efficiency
- 40
- WU: 10'
- MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out - with FULL recovery, these are meant to be very fast.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.
Day 127
Day 128
![](/img/tot03.png)
RUN
Day 129
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 130
![](/img/tot03.png)
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 131
![](/img/tot02.png)
BIKE
Comments and Definitions
Day Off!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 132
![](/img/tot03.png)
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Day 133
![](/img/tot03.png)
RUN
Rest Day!