• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 1h 15m
    • Mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
    Comments and Definitions

    Week Goals This week's focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up.

    SWIM
    • Time: 30m
    • wu: 100swim, 100 pull, 100 kick, 100 swim
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 3 x 50, each slower than last

    Day 65

    RUN
    • Time: 1h 00m
    • Tempo workout
    • wu: 10 minutes RPE 2-3
    • main: 5 x (6t, 2r)
    • cd: 10 minutes RPE 2

    Day 66

    RUN
    • Time: 30m
    SWIM
    • Time: 1h 00m
    • Race-specific
    • 2 x 1200 steady at RPE 4

    Day 67

    RUN
    • Time: 1h 00m
    • Solid endurance of RPE 3-4. Stretch, stretch, stretch!
    SWIM
    • Time: 30m
    • Create your own workout.

    Day 68

    BIKE
    • Time: 1h 15m
    • wu: 10 minutes RPE 3
    • main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
    • cd: 5 minutes easy spin RPE 2
    RUN
    • Time: 30m
    • Easy run.

    Day 69

    BIKE
      SWIM
        RUN

          Day 70

          RUN
          • Time: 1h 30m
          • Long run include some hills, RPE 3.