Day 71

BIKE

• Time: 30m

• Trainer
• Efficiency
• 30
• Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Day 72

RUN

• Time: 50m

• Raise LT
• Race Specific
• 50
• 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
• Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
• After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 50m
• Distance: 1750.00 yards

• Pacing
• Speed
• 50
• 1750
• WU: 300
• MS:
• 5x50 (sprint 1st 25) - on 20" rest.
• 4x:
• - 2x50 Z3 (15" rest)
• - 1x100 Z3 (60" rest)
• - sprint a 50 Z5 (15" rest)
• CD: 200

Day 73

BIKE

• Time: 50m

• Bike Hill Repeats
• Strength
• 50
• WU: 15'
• MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
• CD: 15'

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15

Day 74

RUN

• Time: 20m

• Run Speed
• Speed/Efficiency
• 20
• 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 40m
• Distance: 2200.00 yards

• LT
• 40
• 2200
• WU: 400 swim then 6x50 on 15" rest.
• MS: 12x100 @T-pace + 3". Your rest is 15".
• CD: 300 easy

Day 75

Day 76

RUN

• Time: 40m

• Speed
• Strength
• 40
• WU: 10' includes 4x20" strides.
• MS: Then 20' tempo run at LT or 5k could be substituted.
• CD: 10' Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 1h 05m
• Distance: 3600.00 yards

• Form Swim
• Speed/Endurance
• 65
• 3600
• WU: 500
• MS:
• 3x100 on 20" rest - build each 25 to go faster.
• 3x100 on 25" rest
• 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
• 200 easy
• 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
• CD: 200

Day 77

BIKE

• Time: 1h 00m

• Bike Base
• Endurance
• 60
• Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2. .

RUN