• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 1h 30m
    • 90 minutes mostly even paced ride. Do some 60 second accelarations (like the running strides) every 8 minutes, settle back into RPE 3 otherwise
    Comments and Definitions

    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. Also the 2 intense workouts this week: the run session on Tuesday and the bike session on Friday.

    Day 65

    RUN
    • Time: 1h 30m
    • 90 minute tempo workout
    • wu: 10 minutes RPE 2-3
    • main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
    • cd: 10 minutes RPE 3

    Day 66

    RUN
    • Time: 30m
    • 30 minutes at RPE 3.
    SWIM
    • Time: 1h 00m
    • Race-specific
    • 2 x 1500 steady at RPE 4

    Day 67

    RUN
    • Time: 1h 15m
    • 75 minutes solid endurance of RPE 3-4. Stretch, stretch, stretch!
    SWIM
    • Time: 45m
    • wu: 3 x 150
    • main: 1900 ladder (300, 275, 250…etc)
    • cool down: 4 x 50

    Day 68

    BIKE
    • Time: 2h 00m
    • 120 minutes:
    • wu: 15 minutes RPE 3
    • main: 6x (12t, 3r) 12t at RPE 5-7, 3r at RPE 2
    • cd: 15 minutes easy spin RPE 2
    RUN
    • Time: 1h 00m
    • 60 minutes easy run.

    Day 69

    SWIM
    • Time: 30m
    • speed day
    • 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 70

    RUN
    • Time: 2h 30m
    • 2.5hour long run include some hills, RPE 3. Try to use nutrition which will be available on race day.