- Time: 6h 30m
- Distance: 120.00 miles
- 110-120 miles. First 30 miles are easy Zone 1 - then try to ride the next 80-90 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
- *Go right into the run brick.
- Time: 30m
- Distance: 4.00 miles
- Run off the bike - nice and aerobic!
- Time: 1h 35m
- Distance: 5000.00 yards
- WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
- MS: 8x (400 at T-Pace, 100 easy)
- CD: WHIRLPOOL 10'