Bike

• 45m
• 13.00 miles
• -----

Z2, 2x15 at threshold, 5' rest

Run

• 30m
• 3.00 miles
• -----

Easy brick run

Swim

• 36m
• 1800.00 yards
• -----

10 min drill/kick, 5x50 hard on 1:30, 4x200 pull, 20s rest; 300 CD

Bike

• 2h 30m
• 43.00 miles
• -----

Z2, with 2x15 Z3

Run

• 1h 00m
• 6.00 miles
• -----

First mile after warmup is 15s slower than race pace

Bike

• 45m
• 13.00 miles
• -----

Z2, threshold on hills < 20 min

Swim

• 48m
• 2400.00 yards
• -----

10 min drill/kick, 4x300 swim, 100 kick, 20s rest. 400CD

Run

• 45m
• 4.50 miles
• -----

Rolling hills, Z2, build cadence over last 30 min (90, 95, 100)

Bike

• 1h 15m
• 21.00 miles
• -----

Z2, 3x5 min at 100 cadence