Run

• 1h 20m
• 9.40 miles
• -----

Warmup: 10 minutes /1.20 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 10m /8.20 miles

Set #1 1h 10m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 55m
• 18.10 miles
• -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:35m /11.50 miles

Set #1 11m / 3.67 miles
Isolated Leg Training
Intervals: 1x6' on 5' rest
Alternate 1' with one leg off the pedals, and up on a chair. Alternate legs fo the total number of intervals. Work this up to 95-100RPM, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPM but over time your cadence will increase

Set #2 24m / 7.84 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown