90min mix of RPE 3 to RPE 7 throughout session. Consciously move between these different zones, keeping in each for several minutes.
Open water continuous swim, practice sighting and swimming straight.
Long mental toughness day!
6 x 500, odds are RPE 3, evens RPE 5
3.5 hour long bike. Keep RPE 3-4 and include as many hills as you can find. This is the longest ride of the plan!
20 minute recovery run afterwards at RPE 2.
30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
cd: continue cool down until 30 minutes are up. RPE 2
30 minute easy run at RPE 3.
30 min at RPE 3. When finished with run, do 6 x 20 second strides.
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
More spinning like Tuesday, all in small chainring
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2