- Time: 1h 15m
- Distance: 3800.00 yards
- WU: 300 & 6x50 on 10" rest
- MS: 30x100 as follows
- -10 on 30" rest
- -10 on on 25" rest
- -10 on 20" rest
- CD: 200
- Time: 1h 45m
- WU: 15' 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 4x15 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.
- CD: 10' cool down.
- Time: 45m
- WU: 15'
- MS: 15' run on a flat course or treadmill @ Zone 2
- CD: 15'
- Time: 1h 15m
- Distance: 4000.00 yards
- WU: 400 swim
- MS: 5x (500 at T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 100 ez non-free
- Time: 40m
- ExerciseSetsMin repsMax reps
- LEGS358
- BACK358
- BACK358
- LEGS358
- LEGS358
- CORE100
- CORE100
- Time: 1h 00m
- Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 5h 15m
- 75-110 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
- Time: 1h 30m
- Distance: 4500.00 yards
- WU: 300 swim, 100 kick, 150 drill
- MS: 7x (300 at T-pace plus 3 seconds, 100 drill, 100 fast, 50 non-free)
- CD: 100 ez
- Time: 2h 55m
- RUN #1
- WU: 20'
- MS: Then 2x30' at mid to high HR Zone 2. 5' HR Zone 1 in between sets.
- Then 2x12 at HR Zone 3 with 5' HR Zone 1 in between sets again.
- Then 10' at HR Zone 4
- CD: 6' cool down.
- RUN #2
- 20' 2nd run of the day, very easy!
Day 71
![](/img/tot01.png)
SWIM
Day 72
![](/img/tot02.png)
BIKE
Day 73
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
![](/img/tot05.png)
Strength
Day 74
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 75
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 76
![](/img/tot02.png)
BIKE
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
![](/img/tot01.png)
SWIM
Day 77
![](/img/tot03.png)
RUN