Run

• 25m
• -----
• -----

Run Speed
Speed/Efficiency
25
25' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Swim

• 53m 21s
• 2000.00 meters
• -----

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Strength

• 20m

Bike

• 50m
• 12.71 miles
• 15.25 Mi/hr

Trainer - Zones 1 & 2

Run

• 45m
• 4.64 miles
• 09m 42s /Mi

Run Base
Endurance
45
Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.

Bike

• 50m
• -----
• -----

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

Run

• 45m
• 4.74 miles
• 09m 29s /Mi

Run Base
Strength
45
Run 45' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Run

• 1h 01m 48s
• 7.18 miles
• 08m 36s /Mi

Easy run, zone 1,2