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Bowling Green,KY 
Today
Light rain shower High 83FLow 66F
  • Temp: 75F
  • Hum: 74%
  • W: 9mph S
MONDAY
Sunny
High 87F
Low 69F
TUESDAY
Sunny
High 88F
Low 71F
WEDNESDAY
Patchy rain nearby
High 86F
Low 60F
THURSDAY
Cloudy
High 78F
Low 55F

    July 16

    Swim
    • 1h 30m
    • -----
    • -----

    Long day
    wu: 200swim, 200kick, 200pull, 200swim
    main: 1900 ladder. Do a set of 300, then 275, 250, etc…until 25
    10 x 100 (descend 1-5, 6-10)
    cd: 4 x 50, each slower than last

    Approaching peak hours! You are now turning into an endurance beast. Allow yourself a little grin of accomplishment while thinking back at all the work you've put in over the past few months. Now, get back in the pool, we've got work to do... Key sessions this week are a long swim on Monday and bike on Sunday

      July 17

      Bike
      • 1h 00m
      • -----
      • -----

      60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.

      Run
      • 45m
      • -----
      • -----

      45minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.

      Swim
      • 30m
      • -----
      • -----

      Continuous 30 minutes at RPE 4, open water if possible.

      Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

        July 18

        Run
        • 1h 15m
        • -----
        • -----

        75 minutes wth strides at RPE 3-4

          July 19

          Bike
          • 1h 30m
          • -----
          • -----

          90 minutes spinning at RPE 3.

            July 20

            Run
            • 2h 30m
            • -----
            • -----

            150 minutes tempo
            wu: 15 minutes RPE 3
            main: 2 hours at RPE 4-5
            cd: 15 minutes at RPE 3

            Swim
            • 1h 00m
            • -----
            • -----

            Race-specific
            wu: 6 x 75, last 25 in each is backstroke.
            main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
            cd: 150 easy

              July 21

              OFF!

                July 22

                Bike
                • 5h 00m
                • -----
                • -----

                5 hours at RPE 3-4

                Run
                • 20m
                • -----
                • -----

                20minutes at RPE 3

                Brick.

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                drew_167's Training Plan


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