90min. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE 7-8 on the hills.
wu: 400 continuous. last 50 in each 100 is kick
main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
30min aerobic test. For those of you using heart monitors, here's a way to roughly determine your lactate threshold for running.
Do a 30min time trial and record your average HR over the last 20minutes. For future runs, this heart rate should match about your perceived effort of RPE7. This pace will also change depending on your fitness level.
wu: 200 swim, 200kick, 200pull
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 200 easy
30min easy run.
wu: 300 swim, 300 kick
main: 1 x 2300, RPE 4 (alternate 1 x 1500)
cd: 4 x 50, each slower than last
60 minutes easy alternating every 10 minutes from big ring to small.
45 minutes easy running.
30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.
wu: 4 x 75, last 25 in each is backstroke.
main: 4 x 750, all at RPE 4-5
cd: 3 x 50 easy (swim, kick, swim)
75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.
wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last