Run

• 50m
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Run Pacing
Pace
50
WU: 10'
MS: 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Bike

• 1h 00m
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Bike TT
Assess Fitness
60
WU: 20'
MS: You are going to ride the 5 mile flat course for time. Start out at a pace you can hold for the whole 5 miles.
CD: 15'

Swim

• 1h 00m
• 2400.00 meters
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Endurance - KEY WORKOUT
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Bike

• 1h 10m
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Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 3x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Bike

• 2h 00m
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Bike ME - KEY WORKOUT
Muscular Endurance
120
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.

Swim

• 45m
• 1800.00 meters
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Speed/Taper
45
1800
WU: 300 & 6x50 on 10" rest.
MS: 10x100 on 20" rest.
CD: 200

Run

• 1h 30m
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Run Strength - KEY WORKOUT
Strength
90
60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 20m
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Raise Bike LT
LT
80
WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Bike

• 1h 00m
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Rest
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.