- 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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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
- 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!
Day 71
Day 72
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BIKE
![](/img/tot01.png)
SWIM
Day 73
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RUN
Day 74
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RUN
![](/img/tot01.png)
SWIM
Day 75
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BIKE
Comments and Definitions
Off Day.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 76
![](/img/tot02.png)
BIKE
Comments and Definitions
DEFINITIONS Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
![](/img/tot01.png)
SWIM
Day 77
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RUN
Off Day.