- Time: 45m
- Big Gear
- Power
- 45
- WU: 5'
- MS: 10x1' sprints - start standing and then sit, with 2' recovery.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats3815
- BACKBent-Arm Pulldown3815
- LEGSLeg Press3815
- BACKSeated row3815
- LEGSLeg Extensions3815
- LEGSHamstring curl3815
- CORECore #1100
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 05m
- Distance: 3450.00 yards
- Pacing
- Speed/Endurance
- 65
- 3450
- WU: 400
- MS:
- 4x75 on 20" rest - odd ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as a drill (2,4).
- 8x200 as follows:
- - #1, #5 - 150 cruise, 50 FAST!
- - #2, #6 - 100 cruise, 100 FAST!
- - #3, #7 - 50 cruise, 150 FAST!
- - #4, #8 - 200 FAST! These are on 30" rest.
- 200 easy
- 5x150 on 15" rest. Do these w/paddles
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 45m
- Run Pacing
- Pace
- 45
- WU: 10'
- MS: 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
- CD: 10'
- Time: 45m
- Distance: 2200.00 yards
- LT
- 45
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 1h 20m
- Bike ME
- Muscular Endurance
- 80
- 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high RPE 7 - recovery will be 5' easy between sets - keep the cadence up - this is where you build strength. 10' cool down.
- Time: 1h 00m
- Distance: 2600.00 yards
- Form Swim
- Race Start Speed
- 60
- 2600
- MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
- CD: 100
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep RPE at 5-6 out of 10.
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
Day 64
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 65
![](/img/tot03.png)
RUN
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
![](/img/tot01.png)
SWIM
Day 66
![](/img/tot02.png)
BIKE
Day 67
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 68
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 69
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 70
![](/img/tot02.png)
BIKE
Comments and Definitions
Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
![](/img/tot03.png)
RUN