- Time: 2h 00m
- 2 hours, mostly easy pace, find some rolling hills if possible
- Time: 1h 00m
- 60 minutes easy run with strides every 5 minutes.
- Time: 1h 40m
- 100 minute long run combined with tempo effort.
- 75minutes at RPE3, last 25 minutes at RPE5
- Time: 45m
- Speed day--tough!
- wu: 300 continuous- (alternate 25 swim, 25 kick)
- main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
- cd: 200 easy
- Time: 1h 15m
- Long day
- wu: 6 x 50, alternate free and back
- main: 2 x 1500, RPE 4 (alternate 1 x 1000)
- cd: 4 x 50, each slower than last
- Time: 3h 00m
- 3 hour long ride.
- Time: 30m
- 30 min very easy run at RPE2 after the bike.
- Time: 45m
- 45min with strides.
- Time: 30m
- 30min continuous. Long gliding, focus on form not speed.
Day 36
Day 37
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BIKE
![](/img/tot03.png)
RUN
Day 38
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BIKE
Comments and Definitions
Mid-week respit! Tomorrow will be long and challenging...
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 39
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 40
![](/img/tot01.png)
SWIM
Day 41
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 42
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
This week's hard workout will be tempo effort on the run…not all out effort but a reserved and proud cruising pace--a confidence builder!