Bike

• 2h 00m
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Long bike again this Sunday. Try to find couple hills to throw in but keep climbing efforts seated.

Run

• 1h 00m
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60 minutes. 10 minute warm up, then do 20 second strides before returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the workout.

Swim

• 1h 00m
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Long day-mental toughness day!
6 x 500, odds are RPE3, evens RPE 5

Bike

• 1h 00m
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60 minutes, 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.

Run

• 45m
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Easy pace, RPE 3

Swim

• 40m
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Race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 4 x 400, 1 is RPE 3, 2 and 3 are RPE 4, 4 is RPE 5
cd: 200 easy

Run

• 1h 30m
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90 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!

Bike

• 1h 30m
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Solid 90 minutes at RPE 3. 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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Speed day
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