- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running. Keep this at an EASY pace. Race week is not the week to work on speed.
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
- Time: 20m
- An easy bike. Again, check your gears, tires and brakes.
- Time: 06m
- Distance: 200.00 yards
- An easy swim to stay loose but also give you some rest.
- Time: 07m
- Walk for 5 minutes, run for 7 minutes followed by walking for 5 minutes.
Day 64
Day 65
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 66
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 67
![](/img/tot02.png)
BIKE
Comments and Definitions
These workouts don't have to be done back-to-back unless it is more convenient for your schedule. It's better to spread them apart.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 68
Day 69
![](/img/tot02.png)
BIKE
Comments and Definitions
Off day. Get packed and get a good nights sleep.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 70
![](/img/tot02.png)
BIKE
Comments and Definitions
Race Day! Good luck!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
This week is race week. You are going to have a few more off days to recover from the last few weeks and to get you rested up to race.