15k race, all out. Try to negative split each 5k, that is run the last 5k faster than the middle 5k.
If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
Stretch well after racing, take in fluids afterwards.
Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…
45 minutes spinning at RPE 3.
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last
120 minutes at RPE 4
60 minute recovery run at RPE 2-3
130 minute long run. 100 minutes at RPE 3, 30 minutes finish at RPE 5-7.
If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins. Or so. Consume 1 gel at the 50 minute point. Try using sports drink for hydration and note any stomach problems after the gel. If so, switch to water in future runs.
6 x 400 even split for each at RPE 2-3
wu: 200swim, 200kick, 200pull, 200swim
main: 2 x 1200, RPE 3 , even pace on both
cd: 4 x 50, each slower than last