• Week 1
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    • Day 22

    SWIM
    • Time: 45m
    • Long day
    • wu: 150back, 150 free with alternate breathing
    • main: 2 x 1000, every 4th length fast, but otherwise all RPE 4
    • cd: 100 swim, 100 back
    Comments and Definitions

    This 3rd week of Base1 has different workouts but the exact time and structure as last week. If you missed workouts due to either logisitics or fatigue, here's a chance to redeem yourself. Find out what went wrong last week and come up with a solution to execute again here.

    Day 23

    BIKE
    • Time: 1h 00m
    • 1 hour small chainring only effort, outside or on trainer.
    RUN
    • Time: 30m
    • 30 minute solid effort at RPE 3-4.

    Day 24

    BIKE
      Comments and Definitions

      OFF! Don't use this to make up lost workouts, there's difficult work ahead...

      SWIM
        RUN

          Day 25

          RUN
          • Time: 1h 30m
          • 90 minute long run. Fix any meal timing/fluid intake issues from doing this workout last week. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
          Comments and Definitions

          Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.

          SWIM
          • Time: 45m
          • Speed day
          • wu: 400 continuous. last 50 in each 100 is kick
          • main: 10 x 100 descend 1-5, 6-10
          • cd: 6 x 25, each slower than last

          Day 26

          SWIM
          • Time: 1h 00m
          • Race-specific
          • wu: 2 x 150, last 50 in each is backstroke.
          • main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
          • cd: 150 easy
          Comments and Definitions

          Another swim only day same as last week…

          Day 27

          BIKE
          • Time: 2h 30m
          • 2.5 hours long bike again. This week, add 4-5 1 minute accelerations during the middle of the ride. Same as running--fast effort but not too taxing, focused on form.
          RUN
          • Time: 30m
          • 30 minutes recovery at RPE 2, after ride.

          Day 28

          BIKE
          • Time: 1h 00m
          • 60 minutes in small ring.
          RUN
          • Time: 30m
          • 30 minutes at RPE 3.