- 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
- Time: 30m
- 30 minutes at RPE 3.
- Time: 1h 00m
- Race-specific
- 2 x 1500 steady at RPE 4
- Time: 1h 15m
- 75 minutes solid endurance of RPE 3-4. Stretch, stretch, stretch!
- Time: 45m
- wu: 3 x 150
- main: 1900 ladder (300, 275, 250…etc)
- cool down: 4 x 50
- 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
- Time: 1h 00m
- 60 minutes easy run.
- 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
- Time: 2h 30m
- 2.5hour long run include some hills, RPE 3. Try to use nutrition which will be available on race day.
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/tot01.png)
SWIM
Day 70
![](/img/tot03.png)
RUN
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.