• Week 1
    Print Week

    • Day 71

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 72

          BIKE
          • Time: 1h 35m
          • Distance: 28.00 miles
          • WU: 10' warm up - nice smooth spinning.
          • MS: 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 4x20minutes 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.
          • CD: 5' cool down.
          SWIM
          • Time: 55m
          • Distance: 2600.00 yards
          • MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
          • Then 500 at race pace. Rest 1'
          • 6x200 at race pace with 30" rest.
          • CD: 100

          Day 73

          RUN
          • Time: 50m
          • Distance: 6.00 miles
          • WU: Run 10' warm up to your favorite 2-3' minute hill.
          • MS: Workout is 8x2' hard - should be at LT at around 2' then jog down easy for 2' between sets. Its ok to walk a little bit to get your breath back.
          • CD: Cool down is 8' easy.

          Day 74

          RUN
          • Time: 1h 00m
          • Distance: 7.00 miles
          • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 15m
          • Distance: 3800.00 yards
          • WU: 300 & 6x50 on 10" rest.
          • MS: 30x100. First 10 on 30" rest, second 10 on on 25" rest, third 10 on 20" rest.
          • CD: 200.

          Day 75

          BIKE
            Comments and Definitions

            Off Day.

            SWIM
              RUN

                Day 76

                BIKE
                • Time: 5h 45m
                • Distance: 105.00 miles
                • 100-112 miles.
                • WU: First 30 miles are easy Zone 1
                • MS: Then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range while eating and fueling properly.
                Comments and Definitions

                DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

                SWIM
                • Time: 1h 30m
                • Distance: 4500.00 yards
                • WU: 300 swim, 100 kick, 150 drill
                • MS: 7x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
                • CD: 100 easy

                Day 77

                RUN
                • Time: 2h 56m
                • FIRST RUN OF THE DAY
                • WU: 20'
                • MS: 2x30' at HR Zone 2 then 5' HR Zone 1 in between sets.
                • 2x12 at HR Zone 3 then 5' HR Zone 1 in between sets again.
                • 10' at HR Zone 4
                • CD: 10' cool down.
                • SECOND RUN OF THE DAY
                • 2nd run of the day, 40' very easy!