• Week 1
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  • Day 39

    RUN
    • Time: 1h 40m
    • 100 minute long run combined with tempo effort.
    • 75minutes at RPE3, last 25 minutes at RPE5
    SWIM
    • 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