Day 127

BIKE

Comments and Definitions

Rest Day!

SWIM

RUN

Day 128

RUN

• Time: 45m

• Raise LT
• Race Specific
• 45
• 10' wu, 10' cd. 6x5' at LT w/1' recovery.

Day 129

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 130

RUN

• 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.

Day 131

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 132

RUN

• 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.

Day 133

RUN

• Time: 40m

• Run Speed
• Speed/Efficiency
• 40
• 10' wu. 10' cd. 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. Stretch when done and add in Core 1, 2 or 3.