- Time: 1h 00m
- Tempo workout
- wu: 10 minutes RPE 2-3
- main: 5 x (6t, 2r)
- cd: 10 minutes RPE 2
- Time: 30m
- Time: 1h 00m
- Race-specific
- 2 x 1200 steady at RPE 4
- Time: 1h 00m
- Solid endurance of RPE 3-4. Stretch, stretch, stretch!
- Time: 30m
- Create your own workout.
- 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
- Time: 30m
- Easy run.
- Time: 1h 30m
- Long run include some hills, RPE 3.
Day 64
Day 65
![](/img/tot03.png)
RUN
Day 66
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 67
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 68
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 69
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 70
![](/img/tot03.png)
RUN
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.