- Time: 30m
- Spin at RPE 2-3
- Time: 30m
- RPE 3 with strides.
- Time: 30m
- 30 minutes at RPE3 run in reverse direction as yesterday.
- Time: 30m
- Recovery
- 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)
- Time: 30m
- 30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.
- Time: 45m
- Short ride with some hills if available. Non climbing effort keep to RPE 2-3.
- Time: 30m
- 1000m time trial, compare with last week.
- Time: 45m
- 10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
- If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
- Stretch well after racing, take in fluids (not made from barley) afterwards.
Day 78
Day 79
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 80
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 81
![](/img/tot02.png)
BIKE
Day 82
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 83
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 84
![](/img/tot03.png)
RUN
Week Goals Recovery week! Low hours, but we've got a couple hard efforts-another swim time trial and a 10k race on Sunday--try to find one or something similar. If not, do your best effort on a measured course or at the track.