- Time: 1h 00m
- 1 hour small chainring only effort, outside or on trainer.
- Time: 30m
- 30 minute solid effort at RPE 3-4.
- Time: 1h 30m
- 90 minute long run. Fix any meal timing/fluid intake issues from doing this workout last week. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
- Time: 45m
- Speed day
- wu: 400 continuous. last 50 in each 100 is kick
- main: 10 x 100 descend 1-5, 6-10
- cd: 6 x 25, each slower than last
- Time: 1h 00m
- Race-specific
- wu: 2 x 150, last 50 in each is backstroke.
- main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
- cd: 150 easy
- Time: 2h 30m
- 2.5 hours long bike again. This week, add 4-5 1 minute accelerations during the middle of the ride. Same as running--fast effort but not too taxing, focused on form.
- Time: 30m
- 30 minutes recovery at RPE 2, after ride.
- Time: 1h 00m
- 60 minutes in small ring.
- Time: 30m
- 30 minutes at RPE 3.
Day 22
Day 23
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 24
Day 25
![](/img/tot03.png)
RUN
Comments and Definitions
Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.
![](/img/tot01.png)
SWIM
Day 26
![](/img/tot01.png)
SWIM
Comments and Definitions
Another swim only day same as last week…
Day 27
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 28
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
This 3rd week of Base1 has different workouts but the exact time and structure as last week. If you missed workouts due to either logisitics or fatigue, here's a chance to redeem yourself. Find out what went wrong last week and come up with a solution to execute again here.