- 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 (optional) If you feel fatigue already this week, skip this run and focus on making sessions later in the week.
- Time: 1h 30m
- Time: 1h 15m
- Long day
- wu: 200swim, 200kick, 200pull, 200swim
- main: 1900 ladder. Do a set of 300, then 275, 250 etc…until 25. Start at RPE 3 and build speed on each one until the end.
- cd: 4 x 50, each slower than last
- Time: 3h 00m
- 3 hours at RPE 3-4
- Time: 40m
- 40 minutes at RPE 3
- 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
Day 78
Day 79
![](/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 80
![](/img/tot03.png)
RUN
Day 81
![](/img/tot02.png)
BIKE
Comments and Definitions
90min with hills. RPE 3-4 with 3x5min sessions at the end at RPE 7, recover 2min. Between efforts.
Day 82
![](/img/tot01.png)
SWIM
Day 83
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 84
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Keeping hours even to last week with only small changes. As with Base1, work on any consistency problems and don't move workouts to later days if missed--let them go.