- Time: 30m
- 10min RPE 3, 10min RPE 7-8, 10min RPE 3.
- Time: 30m
- 30 minutes continuous very, very easy at RPE 3.
- Time: 45m
- 45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.
- 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: 1h 00m
- 60min, RPE 3 mostly but throw in 3 x 1 minute accelerations after doing a good warm up.
- Time: 1h 30m
- 90min at RPE 5-7, then run.
- Time: 30m
- 30min at RPE 3-4.
- Time: 45m
- 45min at RPE 4
- Time: 25m
- 25min at RPE 7-8
- Time: 15m
- 15min open water easy...
Day 169
Day 170
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 171
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 172
Day 173
![](/img/tot02.png)
BIKE
Day 174
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 175
![](/img/tot02.png)
BIKE
Comments and Definitions
Mini race prep to check out the equipment.
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
For next week's race, we're still riding on the last peak we built rather than a full taper again. We'll still do some hard sessions as a normal Build week but reduce the hours as a bit of a compromise to get you to race day somewhat fresh.