• Week 1
    Print Week

    • Day 27

    BIKE
    • Time: 2h 30m
    • Distance: 40.00 miles
    • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
    Comments and Definitions

    DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    RUN
    • Time: 1h 00m
    • Distance: 7.00 miles
    • Do right after the bike!
    • Breakthrough (BT): Negative splits. On an out-and-back course go out the first half in heart rate 1-2 zones. Turn around and come back in heart rate 3-4 zones. Relax!
    • Easy out/fast back! Bring some water with you and maybe a gel or two!
    SWIM
    • Time: 1h 00m
    • Distance: 3400.00 yards
    • WU: 300
    • MS: 8x50 Z3 on 20" rest.
    • Then 2x (3x50 Z2, 3x200 Z4 on 30" rest)
    • 100 ez
    • 8x50 kick
    • 2x300 pull on 4:30
    • CD: 100