- Time: 1h 00m
- 60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 30m
- 30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Continuous 30 minutes at RPE 4, open water if possible.
- Time: 45m
- 45 minutes wth strides at RPE 3-4.
- Time: 30m
- 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 30m
- 90 minutes tempo
- wu: 15 minutes RPE 3
- main: 4 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
- cd: 15 minutes at RPE 3
- Time: 45m
- Race-specific
- wu: 6 x 75, last 25 in each is backstroke.
- main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
- cd: 150 easy
- Time: 1h 30m
- 90min with hills. RPE 3-4 with 3x5min sessions at the end at RPE 7, recover 2min. Between efforts.
- Time: 3h 00m
- 3 hours at RPE 3-4
- Time: 40m
- 20 minutes at RPE 3
- BIKE
- 20 minutes at RPE 3
Day 71
Day 72
![](/img/tot02.png)
BIKE
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily.
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 73
![](/img/tot03.png)
RUN
Day 74
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 75
![](/img/tot01.png)
SWIM
Day 76
![](/img/tot02.png)
BIKE
Day 77
![](/img/tot02.png)
BIKE
Comments and Definitions
Run-Bike-Run brick
![](/img/tot03.png)
RUN
Increasing volume again this week by a little. Key sessions this week is the long swim on Monday and Saturdays interval work on the bike.