Indoor Spin on StarTrak - random hill program for 30 min.
wu: 200swim, 200kick, 200pull, 200swim
main: 1950 ladder - 300, then 275, 250, etc…to 25
cd: 4 x 50, each slower than last
Aliso Creek Bikeway
30 min at RPE 3 after ride
30 min at RPE 3 before ride
Week Goals Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….
First 30 minutes at RPE 4, last 15 minutes at RPE 6.
12 x 100 (alternate each 100 with normal breathing and bilateral)
Long run; RPE of 3 throughout; used
hydration and 9/1 plan