Bike

• 1h 00m
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Easy pedaling on mixed terrain, overall effort still low. Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for middle 40.

Swim

• 40m
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• -----

Long day-mental toughness day!
4 x 500, odds are RPE 3, evens RPE 5

Run

• 1h 00m
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60 minute long run, easy pace. Strides begin at the 40 minute mark. Just like Monday, go for 20 seconds, then return to normal pace. Repeat every 5 minutes until run is finished. Stretch well!

Swim

• 30m
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Race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 200 easy

Bike

• 45m
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Solid 45 minutes at RPE3. Middle 30 minutes on aero bars if you have them, but keep easy effort. Notice if the position is comfortable to hold and if you can output the same speed for the same effort as when out of the bars.

Swim

• 30m
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• -----

wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form

Bike

• 1h 30m
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Long bike

Run

• 40m
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RPE 2-3 with strides as last week.

Swim

• 40m
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wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last.