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View albumStaying Injury Free!
June 1
June 2
Bike
- 3h 00m
- -----
- -----
3 hour long ride.
Run
- 30m
- -----
- -----
30 min very easy run at RPE2 after the bike.
June 3
Run
- 45m
- -----
- -----
45min with strides.
Swim
- 30m
- -----
- -----
30min continuous. Long gliding, focus on form not speed.
June 4
Swim
- 1h 30m
- -----
- -----
Long day
wu: 4 x 75
main: 500swim, 500kick, 500pull, 500swim, all RPE 4
15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
cd: 100 swim, 100 back
This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run if your schedule allows. Take fluids and gel with you on the run.
Remember the question from 2 weeks ago about nutrition? Have you made any changes yet?!
June 5
Bike
- 2h 00m
- -----
- -----
2 hour small chainring only effort.
Run
- 50m
- -----
- -----
50 minute solid effort at RPE 3-4
June 6
Bike
- 1h 30m
- -----
- -----
90minutes, big and small ring. Find some hills to play on...
June 7
Run
- 2h 00m
- -----
- -----
120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.
Swim
- 45m
- -----
- -----
Speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
cd: 6 x 25, each slower than last
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Long day
wu: 6 x 50, alternate free and back
main: 2 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last