- Time: 45m
- Bike Base
- Endurance
- 45
- Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 10m
- Raise LT
- Race Specific
- 70
- WU: 10'
- MS: 6x5' at LT w/3' recovery.
- CD: 10'
- Time: 1h 00m
- Distance: 2800.00 yards
- Pacing
- Assess Fitness
- 60
- 2800
- WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
- CD: 200
- Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 35m
- Big Gear
- Power
- 35
- WU: 5'
- MS:
- 4x30" sprint - with 1' recovery
- 4x1' sprints - standing 2' recovery
- 4x30" sprint again with 1' recovery
- CD: 5'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS3815
- BACK3815
- BACK3815
- LEGS3815
- LEGS3815
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1750.00 yards
- Speed
- 50
- 1750
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest
- 4x:
- - 2x50 Z3 (15" rest)
- - 1x100 Z3 (60" rest)
- - sprint a 50 Z5 (15" rest)
- CD: 200
- Time: 1h 00m
- Bike Strength
- Strength
- 60
- 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 45m
- Strength
- Race Day Specific
- 45
- Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
- Time: 45m
- Recovery
- Very Easy
- 45
- Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
- 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.
Day 64
![](/img/tot02.png)
BIKE
Day 65
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 66
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 67
![](/img/tot03.png)
RUN
Comments and Definitions
Kenyan and 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 68
Day 69
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 70
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM