- Time: 45m
- Run Pacing - KEY WORKOUT
- Pace
- 45
- WU: 10'
- MS: 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 1h 00m
- Distance: 3000.00 yards
- Easy swim
- Endurance
- 60
- 3,000
- Easy 3k straight swim.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
- Time: 30m
- Run Base
- Endurance
- 30
- Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Recovery
- Very Easy
- 75
- Easy spin for 75' in small chain ring (or middle chainring if you have a triple crankset). Zone 1 to upper 2 only.
- Time: 45m
- Distance: 2500.00 yards
- Swim Endurance
- Endurance
- 45
- 2,500
- WU: 300 wu, & 6x50 on 60.
- MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off. Then 5 x 100 on 1:45 or 2:00. Then 200 swim weak side breath.
- CD: 200
- Time: 1h 00m
- Recovery
- Very Easy
- 60
- Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
- Time: 40m
- Run Base
- Endurance
- 40
- Run 40' 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: 1h 40m
- Bike Base - KEY WORKOUT
- Endurance
- 100
- 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
- Time: 1h 05m
- Distance: 3000.00 yards
- Swim Endurance - KEY WORKOUT
- Endurance
- 65
- 3000
- WU: 200 non-free.
- MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
- CD: 200 non-freestyle or kicking mix.
- Time: 30m
- Run Brick
- Strength
- 30
- Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Day 127
Day 128
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 129
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 130
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 131
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 132
![](/img/tot02.png)
BIKE
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.
![](/img/tot03.png)
RUN
Day 133
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
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.