2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before. Repeat.
Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
MS: 4x200 no warm up on 45" rest.
Then 500 at race pace.
Rest 1' then 6x200 at race pace with 30" rest.
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
Run 1:45 on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.
MS: Then 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
6x100 on 10" rest.
MS: 500 pull, 8x50 fast on 20" rest