• Week 1
    Print Week

    • Day 118

    BIKE
    • Time: 6h 30m
    • (6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!
    RUN
    • Time: 1h 15m
    • RUN BRICK:
    • Run off the bike - nice and aerobic!
    SWIM
    • Time: 1h 35m
    • Distance: 5025.00 yards
    • WU: 500 warm up, then 525 as 3x(25 swim/100 drill/50 swim)
    • MS: 8x (400 at T-Pace, 100 ez)
    • CD: WHIRLPOOL 10'