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    • Day 162

    Day 163

    BIKE
    • Time: 30m
    • 20min at RPE 3, 10min at RPE 7
    Comments and Definitions

    Similar to Week 6 where we have a recovery week with a race at the end. Take your notes from Week 6 and use them to make any adjustments to help you out this Sunday. For those of you without a race, try to find an 8-10k run race or do a 30minute run time trial as in Week 19. Hopefully you'll get some pleasing results!

    SWIM
    • Time: 30m
    • 30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

    Day 164

    RUN
    • Time: 45m
    • 45min at RPE 3.
    SWIM
    • Time: 45m
    • Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
    • 10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy cooldown

    Day 165

    RUN
    • Time: 30m
    • 30min with strides.

    Day 166

    BIKE
    • Time: 45m
    • 45min, RPE 3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

    Day 167

    Day 168