Day 64

BIKE

• Time: 45m

• Big Gear
• Power
• 45
• 5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  8
  15
• BACK
  Bent-Arm Pulldown
  3
  8
  15
• LEGS
  Leg Press
  3
  8
  15
• BACK
  Seated row
  3
  8
  15
• LEGS
  Leg Extensions
  3
  8
  15
• LEGS
  Hamstring curl
  3
  8
  15
• CORE
  Core #1
  1
  0
  0

Day 65

RUN

• Time: 30m

• Run Base
• Endurance
• 30
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 66

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.

Day 67

RUN

• Time: 45m

• Run Pacing
• Pace
• 45
• WU: 10' then 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.

Day 68

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 69

BIKE

• Time: 1h 30m

• Bike ME
• Muscular Endurance
• 90
• 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 Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Day 70

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.

RUN

• Time: 1h 00m

• Run Base
• Endurance
• 60
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.