Run

• 1h 00m
• 7.00 miles
• -----

1 hour easy!

Swim

• 1h 15m
• 3800.00 yards
• -----

WU: 300 & 6x50 on 10" rest.
MS: 30x100.
- 10 on 30" rest
- 10 on on 25" rest
- 10 on 20" rest
CD: 200

Bike

• 6h 15m
• 110.00 miles
• -----

100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.

Run

• 30m
• 4.00 miles
• -----

BRICK:
Run off the bike - nice and aerobic!

Bike

• 3h 20m
• 60.00 miles
• -----

20 minute warm up and then 3 hour ride at Zone 2.

Run

• 30m
• 4.00 miles
• -----

Run off the bike - nice and aerobic!

Bike

• 1h 00m
• 18.00 miles
• -----

Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

Run

• 30m
• 4.00 miles
• -----

30' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.

Swim

• 1h 00m
• 2900.00 yards
• -----

WU: 300
MS: 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

Bike

• 1h 15m
• 23.00 miles
• -----

WU: 20'
MS: 5x1' spin @ 100 rpms - 1' easy in between - Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
CD: 5'