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May 11
May 12
Run
- 1h 20m
- -----
- -----
80 minutes tempo
wu: 15min
main: 3 x (17min @ RPE 5, 3 min @ RPE2)
cd: 5 min
May 13
Bike
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Run
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Swim
- 20m
- -----
- -----
4 x 5 minutes, start each fast, level out pace on each
A quick run through of all 3 sports today.
May 14
Bike
- 20m
- -----
- -----
Warm up 5 minutes, 5 x 2 minute fast! Cool down 5 minutes.
Run
- 15m
- -----
- -----
Warm up 5 minutes, 5 x 1 minute fast! Cool down 5 minutes.
Swim
- 15m
- -----
- -----
Warm up 5 minutes, 6 x 50 fast! Cool down 5 minutes.
May 15
Swim
- 15m
- -----
- -----
15 minutes continuous easy swimming, RPE 2-3.
May 16
Bike
- 20m
- -----
- -----
Warm up 5 minutes, 15 minutes cruise at race pace.
Run
- 15m
- -----
- -----
Warm up 5 minutes, 10 minutes cruise at slightly faster than race pace.
May 17
OFF!
kenb's Training Plan
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May 2012 
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Time
Distance
Actual vs Planned
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Upcoming races
- Full Vineman Triathlon (Triathlon)7/27/2013 Guerneville, California
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RPE 3-4
Open water if possible. Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.