Swim

• 30m
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speed day
wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last

Run

• 2h 30m
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• -----

2.5hour long run include some hills, RPE 3. Try to use nutrition which will be available on race day.

Bike

• 1h 30m
• -----
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90minutes. Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.

Swim

• 45m
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Race-specific
wu: 2 x 75, last 25 in each is backstroke.
main: 3 x 600, first at RPE 4, 2 at RPE 8, 3 at RPE 4
cd: 150 easy

Bike

• 1h 30m
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90 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 minutes. Take your tools along and stop for adjustments as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes. Keep notes in your log of adjustments fur reference.

We'll do this again at the end of the week to test positioning.

Bike

• 2h 00m
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120 minutes with long tempo work
wu: 15 minutes RPE 3 working to 4 by end
main: 90 minutes at RPE 5-7 steady mix of aero and non
cd: 15 minutes at RPE 2-3

Run

• 1h 00m
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• -----

1 hour, steady RPE 3-4 effort. Good stretching afterwards.

Swim

• 45m
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500, 5 x 100, 400, 4 x 100, 200, 2 x 100, 100
long reps are at RPE 3, 100s are at RPE 7