- Time: 2h 00m
- 2 hour small chainring only effort.
- Time: 50m
- 50 minute solid effort at RPE 3-4
- Time: 1h 30m
- 90minutes, big and small ring. Find some hills to play on...
- Time: 2h 00m
- 120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.
- Time: 45m
- Speed day
- wu: 350 continuous. last 50 in each 100 is kick
- main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
- cd: 6 x 25, each slower than last
- Time: 45m
- Another swim only day same as last week…
- S: race-specific
- wu: 2 x 150, last 50 in each is backstroke.
- main: 4 x 500, 1 is RPE 3, 2 and 3 are RPE4, 4 is RPE 5
- cd: 150 easy
- Time: 3h 00m
- 3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
- Time: 30m
- 30 minutes recovery at RPE 2.
- Time: 1h 00m
- 60 minutes in small ring.
- Time: 1h 00m
- 60 minutes at RPE 3.
Day 43
Day 44
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 45
![](/img/tot02.png)
BIKE
Day 46
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 47
![](/img/tot01.png)
SWIM
Day 48
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 49
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run if your schedule allows. Take fluids and gel with you on the run. Remember the question from 2 weeks ago about nutrition? Have you made any changes yet?!