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View albumTri-ing not to suck....
May 13
May 14
- 1h 30m
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90 minute tempo workout
wu: 10 minutes RPE 2-3
main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
cd: 10 minutes RPE 3
May 15
- 30m
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30 minutes at RPE 3.
- 1h 00m
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Race-specific
2 x 1500 steady at RPE 4
May 16
- 1h 15m
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75 minutes solid endurance of RPE 3-4. Stretch, stretch, stretch!
- 45m
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wu: 3 x 150
main: 1900 ladder (300, 275, 250…etc)
cool down: 4 x 50
May 17
- 2h 00m
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120 minutes:
wu: 15 minutes RPE 3
main: 6x (12t, 3r) 12t at RPE 5-7, 3r at RPE 2
cd: 15 minutes easy spin RPE 2
- 1h 00m
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60 minutes easy run.
May 18
- 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
May 19
- 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.
Cassady's Training Plan
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May 2012 
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Upcoming races
- Rev3 Quassy - Olympic Rev (Triathlon)6/1/2013 Middlebury, Connecticut
- Rev3 Quassy - Half Rev (Triathlon)6/2/2013 Middlebury, Connecticut
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- North Country Triathlon - Half Iron Distance (Triathlon)6/30/2013 Hague, New York
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90 minutes mostly even paced ride. Do some 60 second accelarations (like the running strides) every 8 minutes, settle back into RPE 3 otherwise