- Time: 1h 00m
- 1 hour small chainring only, effort outside or on trainer.
- Time: 30m
- 30 minute solid effort at RPE 3-4
- Time: 1h 30m
- 90 minute long run. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
- Time: 45m
- Speed day
- wu: 400 continuous. last 50 in each 100 is kick
- main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 6 x 25, each slower than last
- Time: 1h 00m
- Race-specific
- wu: 3 x 150, last 50 in each is backstroke.
- main: 4 x 500, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5, 4 is RPE 3
- cd: 150 easy
- Time: 2h 30m
- 2.5 hours long bike as last week. If you did a loop or part of the route was a loop--ride it backwards. The scenery will be a bit different and any hills will be a new effort. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
- Time: 30m
- 30 minutes recovery at RPE 2.
- Time: 1h 00m
- 60 minutes in small ring.
- Time: 30m
- 30 minutes at RPE 3.
Day 15
Day 16
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BIKE
![](/img/tot03.png)
RUN
Day 17
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BIKE
Comments and Definitions
OFF! Another tough day coming up tomorrow…
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 18
![](/img/tot03.png)
RUN
Comments and Definitions
Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.
![](/img/tot01.png)
SWIM
Day 19
![](/img/tot01.png)
SWIM
Comments and Definitions
Another swim only day same as last week…
Day 20
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 21
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run. Take fluids and gel with you on the run.