2 hours, mostly easy pace, find some rolling hills if possible
100 minute long run combined with tempo effort.
75minutes at RPE3, last 25 minutes at RPE5
60 minutes road or trainer, all small chainring work, low effort.
60 minutes easy run with strides every 5 minutes.
wu: 300 continuous- (alternate 25 swim, 25 kick)
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 200 easy
3 hour long ride.
30 min very easy run at RPE2 after the bike.