(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 off the bike - nice and aerobic!
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'