• Week 1
    Print Week

    • Day 162

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 6 x 50, odd swim, even kick.
    • main: 3 x 600, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
    • cd: 200 easy
    Comments and Definitions

    Key session this week is Sunday's track work. Happy suffering!

    Day 163

    BIKE
    • Time: 1h 20m
    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

    RUN
    • Time: 1h 00m

    Day 164

    SWIM
    • Time: 30m
    • Speed day
    • wu: 250 continuous.
    • main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 150 easy

    Day 165

    BIKE
    • Time: 30m
    • Recovery spin on trainer. Include a couple 30 second accelerations.
    SWIM
    • Time: 30m
    • Speed day
    • wu: 250 continuous.
    • main: 10 x 100 descend 1-5, 6-10. T Pace -5seconds.(RPE8)
    • cd: 150 easy

    Day 166

    RUN
    • Time: 1h 30m
    • 90min, RPE 4 with 6x20sec strides.

    Day 167

    BIKE
    • Time: 2h 30m
    • Steady effort at RPE 5-7 , followed immediately by run.
    Comments and Definitions

    Bike-Run Brick

    RUN
    • Time: 20m
    • 20min at RPE5-7. This is not a recovery run but a bit slower than race pace effort.

    Day 168

    RUN
    • 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...