Run

• 1h 40m
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100 minute long run combined with tempo effort.
75minutes at RPE3, last 25 minutes at RPE5

Run

• 30m
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30 min very easy run at RPE2 after the bike.

Swim

• 1h 15m
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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

Bike

• 1h 30m
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90 minutes, easy pace, RPE 3

Run

• 1h 00m
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60 minutes easy run with strides every 5 minutes.

Swim

• 45m
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Speed day--tough!
wu: 300 continuous- (alternate 25 swim, 25 kick)
main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
cd: 200 easy

Bike

• 2h 00m
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2 hours, mostly easy pace, find some rolling hills if possible

Run

• 30m
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30 min very easy run at RPE2 after the bike.

Bike

• 3h 00m
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3 hour long ride.

Run

• 30m
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30 min very easy run at RPE2 after the bike.

Run

• 45m
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45min with strides.

Swim

• 30m
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30min continuous. Long gliding, focus on form not speed.

Run

• 2h 00m
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120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.