- Time: 1h 20m
- Time: 50m
- Time: 30m
- Speed day
- wu: 250 continuous.
- main: 4 sets of (4x50 fast with 50 kick recovery). Rest 1min after each set.
- cd: 150 easy
- Time: 30m
- Recovery spin on trainer. Include a couple 30 second accelerations.
- Time: 30m
- speed day
- wu: 250 continuous.
- main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 150 easy
- Time: 30m
- 30min with 3x20sec. accelerations.
- Time: 2h 00m
- Steady effort at RPE 3.
- Time: 1h 00m
- 45 minutes at RPE3, then the last 15minutes at RPE 7-8.
Day 43
Day 44
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick/Transition practice again! 6 x (R 4:00, B: 10:00, R 4:00 ) This week, treat the first run as RPE3, bike at RPE7, 2nd run at RPE5
![](/img/tot03.png)
RUN
Day 45
![](/img/tot01.png)
SWIM
Day 46
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 47
![](/img/tot03.png)
RUN
Day 48
![](/img/tot02.png)
BIKE
Day 49
![](/img/tot03.png)
RUN
We're going to increase the intensity a bit after having some rest last week. This period also begins our focus towards more specific race goals like combining two sports in a single workout.