- Time: 3h 00m
- WU: Spend the first 60' warming up.
- MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
- This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
- Time: 1h 00m
- Distance: 2000.00 yards
- WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Day 55
BIKE
SWIM