Bike

• 1h 00m
• 13.45 miles
• 13.45 Mi/hr

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Run

• 1h 32m 12s
• 10.55 miles
• 08m 44s /Mi

Run Strength
Strength
90
60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Bike

• 2h 30m 01s
• 39.77 miles
• 15.91 Mi/hr

trainer..

Swim

• 58m
• 3300.00 yards
• 01m 45s /100 yards

Speed
60
3300
WU: 300 & 6x50 on 10" rest.
MS: 25x100:
- 10 on 2:15
- 10 on 2:20
- 5 on 2:30
CD: 200

Run

• 40m 55s
• 4.36 miles
• 09m 23s /Mi

Run Hill Repeats
Strength/Speed
40
WU: 15'
MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 15m 03s
• 19.13 miles
• 15.29 Mi/hr

Bike Base
Endurance
150
150' ride on a flat to rolling course. Keep HR in Zone 1-2.

Swim

• 43m
• 2300.00 yards
• 01m 52s /100 yards

2300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Bike

• 1h 20m
• 21.62 miles
• 16.22 Mi/hr

WU: 15

MS: 4x5 (2),

CD: 15

Swim

• 58m 33s
• 3200.00 yards
• 01m 49s /100 yards

WU: 600
MS:
4x200 on 20" rest.
800 swim, descend at 400. Rest 30"
8x100@ 90% on 10" rest.
CD: 200

Run

• 1h 00m 49s
• 6.61 miles
• 09m 12s /Mi