• Week 1
    Print Week

    • Day 67

    BIKE
    • Time: 30m
    • After WU do 4 x 90 seconds at 85-90% effort but RPE).
    • (3 minute recoveries). Very easy cool down and stretch.
    RUN
    • Time: 30m
    • WU: 10'
    • MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
    • CD: 10'
    SWIM
    • Time: 30m
    • Distance: 1200.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 4x100 on 20" rest.
    • CD: 200.