- Time: 1h 20m
- Time: 1h 00m
- Time: 30m
- Speed day
- wu: 250 continuous.
- main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 150 easy
- Time: 30m
- Recovery spin on trainer. Include a couple 30 second accelerations.
- Time: 30m
- Speed day
- wu: 250 continuous.
- main: 10 x 100 descend 1-5, 6-10. T Pace -5seconds.(RPE8)
- cd: 150 easy
- Time: 1h 30m
- 90min, RPE 4 with 6x20sec strides.
- Time: 2h 30m
- Steady effort at RPE 5-7 , followed immediately by run.
- Time: 20m
- 20min at RPE5-7. This is not a recovery run but a bit slower than race pace effort.
- Time: 1h 00m
- Track pyramid workout: 10wu/wd
- 200-400-800-800-400-200, recovery at same length as repeat. RPE 8-9!
- Can be done on trails as well...
Day 162
Day 163
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick/Transition 6 x (R 4:00, B: 10:00, R 4:00 ) This week, treat the first run as RPE3, bike at RPE7, 2nd run at RPE5
![](/img/tot03.png)
RUN
Day 164
![](/img/tot01.png)
SWIM
Day 165
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 166
![](/img/tot03.png)
RUN
Day 167
![](/img/tot02.png)
BIKE
Comments and Definitions
Bike-Run Brick
![](/img/tot03.png)
RUN
Day 168
![](/img/tot03.png)
RUN
Key session this week is Sunday's track work. Happy suffering!