Run

• 50m
• 5.60 miles
• 08m 55s /Mi

6x hill repeats

Swim

• 35m 21s
• 2000.00 yards
• 01m 46s /100 yards

WU: 400, then 6x50 (15")

MS: 10x100 (15")

CD: 300

Bike

• 1h 10m 05s
• 18.11 miles
• 15.50 Mi/hr

Bike Hill Repeats
Strength
70
WU: 15'
MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Run

• 45m 01s
• 4.87 miles
• 09m 14s /Mi

treadmill

Swim

• 54m 13s
• 3100.00 yards
• 01m 45s /100 yards

Easy swim
Endurance
70
3100
WU:
2x200 on 20" rest.
3x100 on 10" rest.
4x50 on 10" rest.

MS:
6x100 on 10" rest - bi-lateral breathe.
8x75 on 10" rest - breathe every 4th stroke.
12x50 on 10" rest - breathe every 5th stroke.

CD: 2x200 pull bi-lateral breathe on 20" rest.

Bike

• 3h 00m 01s
• 48.59 miles
• 16.19 Mi/hr

trainer

Run

• 2h 00m 06s
• 13.46 miles
• 08m 55s /Mi

first 90 minutes: 9:07 pace, 155HR

last 30 minutes: 8:21 pace, 164HR

Bike

• 1h 30m 01s
• 23.57 miles
• 15.71 Mi/hr

trainer

Swim

• 48m
• 2800.00 yards
• 01m 42s /100 yards

2800
WU: 400
MS:
12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
8x100 on 1:30 rest. These are fast and are Best Posible Average*.
200 easy.
Swim 12x75 on 15" rest.
CD: 200

Bike

• 1h 00m
• 15.78 miles
• 15.78 Mi/hr

Swim

• 30m 30s
• 1400.00 yards
• 02m 10s /100 yards

35
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
=8 min 30 sec or 1:42/100

CD: 300