- Time: 30m
- 20min at RPE 3, 10min at RPE 7
- 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.
- Time: 45m
- 45min at RPE 3.
- 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
- Time: 30m
- 30min with strides.
- Time: 45m
- 45min, RPE 3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.
Day 162
Day 163
![](/img/tot02.png)
BIKE
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!
![](/img/tot01.png)
SWIM
Day 164
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 165
![](/img/tot03.png)
RUN
Day 166
![](/img/tot02.png)
BIKE