• Week 1
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    • Day 46

    BIKE
    • Time: 1h 20m
    • WU: 15'
    • MS: 5x8' w/ 90" RI:
    • #1 End at middle Zone 3
    • #2 End at upper Zone 3
    • #3 End at lower Zone 4
    • #4 End at upper Zone 4
    • #5 Build to Zone 5a in first 45s and hold.
    • CD: 15'
    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.