This week, the hours do not increase but we move towards more race-specific preparation. Try to do workouts on terrain matching race conditions.
Great transition practice today! Can be done with a bike trainer or on the street. Do a complete transition each time. Setup your bike trainer and complete race transition setup in a garage. 8 reps gives lots of time to work out your transition kinks.
8 x (R 4:00, B: 10:00, R 4:00 )
Be careful of run intensities - at only 4 minutes each it seems easy to do them fast, but 8 reps is a lot. Keep all efforts at RPE 3-4. Up the effort the last 2 if you've got anything left...