Bike

• 2h 00m
• -----
• -----

120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.

Run

• 1h 30m
• -----
• -----

60 minutes with strides every 10 minutes. Finish run then add 5 more 20second strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.

Bike

• 2h 40m
• -----
• -----

Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.

80minutes out-80 minutes back. Try to ride each leg in approximtelky the same time. Keep any pacing issues in mind for what will happen race day.

Run

• 1h 40m
• -----
• -----

100 minute long run combined with tempo effort.
75minutes at RPE3, last 25 minutes at RPE5

Run

• 30m
• -----
• -----

30 min very easy run at RPE2 after the bike.

Swim

• 1h 15m
• -----
• -----

Long day
wu: 6 x 50, alternate free and back
main: 2 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last