• Week 1
    Print Week

    • Day 99

    BIKE
    • Time: 1h 00m
    • 60 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
    Comments and Definitions

    This week's focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up. Also the 2 intense workouts this week: the run session on Tuesday and the run session on Friday. If you currently are having any problems with run injuries, eliminate sessions completely or reduce the time of some sessions and reduce efforts of all to RPE 2-3. This week, take a look at your bike's maintenance condition. We have a big bike week coming up so do any needed upkeep this week.

    SWIM
    • Time: 30m
    • Speed day
    • wu: 100swim, 100 pull, 100 kick, 100 swim
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 3 x 50, each slower than last

    Day 100

    RUN
    • Time: 1h 00m
    • 60 minute tempo workout
    • wu: 10 minutes RPE 2-3
    • main: 5 x (6t, 2r) RPE 5-6, just below threshold
    • cd: 10 minutes RPE 2

    Day 101

    RUN
    • Time: 30m
    • 30 minutes at RPE 3
    SWIM
    • Time: 30m
    • Race-specific
    • 2 x 1200 steady at RPE 4

    Day 102

    RUN
    • Time: 1h 00m
    • 60 minute solid endurance of RPE 3-4. Stretch, stretch, stretch!

    Day 103

    BIKE
    • Time: 1h 15m
    • 75 minutes:
    • wu: 10 minutes RPE 3
    • main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
    • cd: 5 minutes easy spin RPE 2
    RUN
    • Time: 30m
    • 30 minutes easy run.

    Day 104

    Day 105

    RUN
    • Time: 1h 30m
    • 90 minute long run including some hills, RPE 3.