Run

• 50m 19s
• 6.00 miles
• 08m 23s /Mi

10-15 minutes easy, then alternate 10-15 minutes @ tempo interval pace/5 minutes easy, leave 10-15 minutes easy cool down at the end

Swim

• 35m
• 1250.00 meters
• 02m 48s /100 meters

Run

• 36m
• 4.00 miles
• 09m /Mi

4 Mile Easy Run

Run

• 39m 10s
• 5.00 miles
• 07m 49s /Mi

10-15 minutes easy warm-up, then alternate 3 minutes @ threshold/5K pace/2 minutes easy, 10-15 minutes easy

Bike

• 1h 00m
• -----
• -----

5 min warm up, 6 x 5 min @ 80-85% LT/FTP (2 min rest), cool down

Swim

• 35m
• 1250.00 meters
• 02m 48s /100 meters

Run

• 2h 07m 30s
• 15.00 miles
• 08m 30s /Mi

15 miles at HM + 30

Bike

• 45m
• 12.00 miles
• 16.00 Mi/hr

5' WU
3x8' at 90-95% FTP with 4' RI
5' CD

Swim

• 25m
• 1000.00 meters
• 02m 30s /100 meters

Run

• 30m
• 3.25 miles
• 09m 13s /Mi

Easy Run