- Time: 1h 30m
- 90 min spin at RPE 2-3
- Time: 30m
- 30 min at RPE 3 with strides.
- Time: 45m
- 45 minutes at RPE3 run in reverse direction as yesterday.
- Time: 30m
- Recovery
- 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)
- Time: 1h 00m
- 60 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down
- Time: 1h 30m
- 90 minute ride with some hills if available. Non climbing effort keep to RPE3.
- Time: 45m
- wu: 250
- main: 1000m time trial, 1000 cruise at RPE3
- cd: 4 x 75
- Time: 1h 15m
- 15k race, all out. Try to negative split each 5k, that is run the last 5k faster than the middle 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 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
Day 84
![](/img/tot03.png)
RUN
Recovery week! This would be a good week to do an Olympic or 1/2IM race or run race if possible.