Day 106

Day 107

BIKE

• Time: 30m

• 30 minutes all in small chainring.
• Wu: 10 spinning at RPE 3
• main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
• cd: continue cool down until 30 minutes are up. RPE 2

RUN

• Time: 30m

• Easy run at RPE 3

Day 108

RUN

• Time: 30m

• RPE 3. When finished with run, do 6 x 20 second
• strides.

SWIM

• Time: 30m

• Recovery swim
• 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
• 150 easy

Day 109

BIKE

• Time: 30m

• More spinning like two days ago, all in small chainring.
• wu: 10minutes at RPE 3
• main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
• cd: 5 minutes at RPE 2

Day 110

SWIM

• Time: 30m

• Recovery
• 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)

Day 111

SWIM

• Time: 30m

• 1000m TT

Day 112

RUN

• Time: 45m

• Freebie day!
• Run hard, easy, hills, race, trails for 45 minutes…you pick!