2013 - "The Year Of The Run"

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    July 3

    Bike
    • 2h 00m
    • -----
    • -----

    120 minutes at RPE 4

    Run
    • 1h 00m
    • -----
    • -----

    60 minute recovery run at RPE 2-3

    Brick: B: 120 minutes at RPE 4 followed by… R: 60 minute recovery run at RPE 2-3 Stretch well afterwards….

      July 4

      OFF!

        July 5

        Run
        • 2h 10m
        • -----
        • -----

        130 minute long run. 100 minutes at RPE 3, 30 minutes finish at RPE 5-7.

        If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins. Or so. Consume 1 gel at the 50 minute point. Try using sports drink for hydration and note any stomach problems after the gel. If so, switch to water in future runs.

        Swim
        • 45m
        • -----
        • -----

        6 x 400 even split for each at RPE 2-3

          July 6

          Swim
          • 1h 15m
          • -----
          • -----

          Long day
          wu: 200swim, 200kick, 200pull, 200swim
          main: 2 x 1200, RPE 3 , even pace on both
          cd: 4 x 50, each slower than last

            July 7

            OFF!

              July 8

              Bike
              • 4h 20m
              • -----
              • -----

              4:20 hours at RPE 3.

              Run
              • 30m
              • -----
              • -----

              30 minute recovery run at RPE 2.

                July 9

                Swim
                • 1h 30m
                • -----
                • -----

                Long day
                wu: 200swim, 200kick, 200pull, 200swim
                main: 1900 ladder. Do a set of 300, then 275, 250, etc…until 25
                10 x 100 (descend 1-5, 6-10)
                cd: 4 x 50, each slower than last

                Approaching peak hours! You are now turning into an endurance beast. Allow yourself a little grin of accomplishment while thinking back at all the work you've put in over the past few months. Now, get back in the pool, we've got work to do... Key sessions this week are a long swim on Monday and bike on Sunday

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                CKinsey's Training Plan


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